- Glycemic Index Classification
- Check this table, the glycemic index of the main foods:
- How to reduce the glycemic index of food
- Glycemic index of foods and full meals
Along with fat and protein, carbohydrate is one of the 3 macronutrients in food, but not all carbohydrates are the same. The glycemic index (GI) is a classification of foods rich in carbohydrates, according to how they affect blood glucose levels, popularly known as blood sugar.
Being aware of the glycemic index and consuming low GI foods helps to lose weight and control diseases such as diabetes, high cholesterol and gout. High GI foods tend to increase fat production in the body by elevating blood sugar too much, and should be avoided or consumed only sporadically.
Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolized and cause a lower and slower increase in blood glucose and therefore normally insulin levels.
Glycemic Index Classification
The higher the glycemic index, the more easily food is digested and absorbed in the intestine, increasing blood glucose. Thus, foods were divided into 3 categories:
- Low GI: 55 or less Medium GI: 56 - 69 High GI: 70 or more
The GI varies according to the presence of fibers in the food, the physical and chemical structure of the carbohydrates in the food and the presence of proteins and fats in the food or meal.
Check this table, the glycemic index of the main foods:
In the table below are the carbohydrate-rich foods most used in the diet of the general population:
| Grains and Flours | ||
| Low GI ≤ 55 | Average IG 56-69 | High GI ≥ 70 |
| All Bran breakfast cereal: 30 | Brown rice: 68 | White rice: 73 |
| Oats: 54 | Couscous: 65 | Isotonic drinks: 78 |
| Milk chocolate: 43 | Cassava flour: 61 | Rice cracker: 87 |
| Whole Noodles: 49 | Corn flour: 60 | Corn breakfast cereal: 79 |
| Rice noodles: 53 | Popcorn: 65 | White wheat bread: 75 |
| Brown bread: 53 | Muesli: 57 | Tapioca: 70 |
| Barley: 30 | Brown bread: 53 | Glucose: 103 |
| Fructose: 15 | Pancakes: 66 | - |
| Vegetables and legumes | ||
| Low GI ≤ 55 | Average IG 56-69 | High GI ≥ 70 |
| Cooked yam: 35 | Baked pumpkin: 66 | Mashed potato: 80 |
| Sweet potatoes: 44 | Pea: 54 | English potato: 96 |
| Lentil: 37 | Potato chips: 64 | - |
| Cooked carrots: 33 | Boiled corn: 60 | - |
| Baked beans: 29 | - | - |
| Soy cooked: 20 | - | - |
| - | - | - |
| Fruits (general classification) | ||
| Low GI ≤ 55 | Average IG 56-69 | High GI ≥ 70 |
| Strawberry: 40 | Banana: 58 | Watermelon: 72 |
| Sleeve: 51 | Grape: 59 | - |
| Pear: 42 | Raisin: 64 | - |
| Orange: 47 | Papaya: 60 | - |
| Apple: 40 | Kiwi: 58 | - |
| Natural Orange Juice: 46 | Pineapple: 66 | - |
| Cashew nuts: 25 | - | - |
| Milk, derivatives and alternative drinks (all are low GI) | ||
| Whole milk: 31 | Skimmed milk: 32 | Fermented Milk: 46 |
| Soy milk: 44 | Vanilla yogurt: 47 | Skimmed natural yogurt: 35 |
| Whole natural yogurt: 30 | - | - |
It is important to remember that meals with a low to medium glycemic index should be eaten, as this reduces fat production, increases satiety and reduces hunger. See an example of a low glycemic index menu.
How to reduce the glycemic index of food
To reduce the glycemic index of foods, foods rich in protein, fat or fiber should be added, such as meat, eggs, cheese, olive oil, nuts, seeds and salad.
A good source of fiber and an inexpensive alternative to reducing the glycemic index of foods is to add green banana biomass to meals. See how the glycemic index works in the body, how to make this recipe and low glycemic index menu options, in this video by nutritionist Tatiana Zanin:
Glycemic index of foods and full meals
The glycemic index of complete meals is different from the glycemic index of isolated foods, as during the digestion of a meal, the food mixes and causes different effects on blood glucose. Thus, if a meal is rich in carbohydrate sources, such as bread, french fries, soda and ice cream, it will have a greater ability to increase blood sugar, bringing bad health effects such as weight, cholesterol and triglycerides.
On the other hand, a balanced and varied meal, containing, for example, rice, beans, salad, meat and olive oil, will have a low glycemic index and will keep blood sugar stable, bringing health benefits.
A good tip for balancing meals is to always include whole foods, fruits, vegetables, nuts like nuts and peanuts, and protein sources like milk, yogurt, eggs and meats.
Better understand what is glycemic index and know the difference in glycemic load.
