Share articles and useful information

Get To Know the Glycemic Index in Foods and Its Effects

On food labels, usually there is a description of the glycemic index. Glycemic Index (IG) is a system of classification of foods containing carbohydrates. However, this information turns out to be not only a reference could be made to run a healthy eating pattern.


Glycemic index numbers can be an indicator of how fast food consumed affect blood sugar levels in the body. Glycemic index numbers can sometimes be found on food packaging or labels can be checked on the health page on the internet.

Foods with high glycemic index carbohydrates contain processed quickly by the body and causes increased blood sugar levels quickly. This is because certain carbohydrates are more easily and more quickly digested the body into sugar that the body uses as an energy source.

Some foods that are high glycemic index are potatoes, white rice, sugar, white bread, soft drinks, and sweet drinks.

While the food with a low glycemic index and medium is food digested the body slowly and causes a rise in blood sugar levels gradually. Examples of such foods include beans, fruits (not including dried fruit), vegetables, and foods made from whole grains such as oatmeal porridge.

If called in high numbers, the low glycemic index levels can generally be categorized as follows:

1. IG low: 55 down.
2. The IG is: 56 – 69.
3. The IG height: 70 upwards.

However, the glycemic index numbers may change especially if the food was processed along with other materials or in a certain way. In addition, there are several factors that determine high also lack IG, namely:

1. A particular fruit glycemic index, such as a banana, will increase with its maturity. The more mature the fruit, the more sweet and high the glycemic index.
2. Fiber, fats and acids such as lemon juice or vinegar used to cultivate food or eaten together food, can decrease glycemic index levels.
3. Levels of glycemic index foods that contain starch, such as pasta, will increase if the longer it is processed.
4. Foods with high glycemic index consumed along with foods with a low glycemic index will have a lower glycemic index.
5. The more servings of carbohydrate foods consumed, the more likely to affect blood sugar levels.

In addition to the glycemic index of foods, the body's blood sugar levels are also influenced by a person's age and level of activity.

Foods with low glycemic index that causes increased blood sugar levels gradually will indeed make you feel full longer. However, don't make this food group as the sole benchmark pattern of healthy eating, because:

1. Two types of foods containing the same carbohydrate can have different levels of glycemic index.
2. Although some foods with low glycemic index are good, such as vegetables and fruits, but not all foods in this group are healthy. In contrast, not all foods with high glycemic index are bad for health. For example, chocolate is a food sample with a low glycemic index, whereas watermelon is a food sample with a high glycemic index.
3. Foods that contain fat or cooked using fat and protein, such as chips, decrease carbohydrate absorption, thereby lowering the levels of glycemic index. Foods like these chips are high in fat and are not well consumed excessively.
4. Foods with a low glycemic index may have high levels of calories, sugar and fat.

Research so far suggests that a diet with low glycemic index or height did not significantly affect the health of specific parameters, such as cholesterol levels, blood pressure, and insulin sensitivity.

To maintain health, you should not only eat foods with emphasis on the level of glycemic index alone, but undergo a healthy diet with complete and balanced nutrition. Way, combine low glycemic indexed foods with high glycemic indexed foods in smaller portions.

In addition, limit sugar-containing foods, such as candy, pastries, and drinks sweet. To help establish healthy eating patterns, you can consult a doctor.

Tag : Dieting
Back To Top