How Is The Glycemic Index Calculated?
The glycemic index is a parameter that has gained strength and importance in recent years, especially for diabetic people. This is an important factor in certain health conditions.
This parameter measures the ability of a food to raise blood sugar after consumption. Blood glucose is the amount of glucose in the blood that is produced after the digestion of carbohydrates in food.
The glycemic index was created about 30 years ago, with the intention of classifying foods according to how quickly they increased blood glucose. However, its usefulness is not just limited to diabetics. In this article, we’ll explain everything you need to know about it.
What is the glycemic index?
To properly understand the glycemic index, we will first briefly review diabetes and its relevance to this pathology. Diabetes is a disease in which blood sugar (blood glucose) levels get too high. This is because the body does not manufacture insulin or cannot use it properly. Insulin is the “key” that allows glucose to enter cells.
When this occurs, this excess glucose in the blood can cause a great deal of damage to the body over time. Many studies link diabetes to heart, eye and kidney disease, among others.
It was from there that the glycemic index emerged. It was intended to measure blood glucose levels after eating different foods. Thus, it became possible to choose the most appropriate meals according to the health status of each one.
For example, a diabetic needs foods that contain a lower glycemic index. However, when a person goes into hypoglycemia (a situation where blood glucose gets too low and life-threatening), they need foods with a higher index.
How is the glycemic index calculated?
In summary, we could say that the glycemic index is a numerical expression of how blood glucose varies after eating a particular food. It’s actually a simple lab test. Today, there are countless calculators that allow us to get to know you.
It is used to know how quickly carbohydrates from our meals pass into the blood in the form of glucose. This index is measured on a scale ranging from 0 to 110. Thus:
- From 0 to 55: we have a low glycemic index.
- Between 56 and 69: this is an average value.
- From 70 to 110: the glycemic index is high.
This means that the higher the value, the faster blood glucose rises. In the case of diabetics, this glucose spike should be avoided. Therefore, the index is useful for meal planning.
How does the glycemic index vary?
As we mentioned, these parameters can help us plan our meals. However, there are many other factors that play a role, such as glycemic load. Therefore, it is important that you consult an expert before starting a diet.
Also, the glycemic index of the same food varies according to certain aspects. For example, in the case of fruits or vegetables, this parameter increases the more mature the food is.
Likewise, the processing and presentation of the food also have an influence. A juice has a higher content than the fruit from which it is obtained. Interestingly, even the way you bake bread can influence you.
The cooking time of a dough, for example, can determine a higher or lower index. An “al dente” pasta has a lower content than one that has spent the longest time being cooked.
In short…
The glycemic index is a useful parameter in certain situations, such as diabetes, as it helps control blood glucose spikes after meals.
Some of the most recommended foods are vegetables, legumes and most fruits. Fiber tends to lower the glycemic index of a food.
On the other hand, this index can also help us know how to help a person suffering from hypoglycemia. Choosing a food with a high index will be essential to improve this situation.
However, it is ideal to consult a doctor or nutritionist to be properly informed about the matter before making a decision that affects your diet.
