Have you ever heard of the glycemic index in food? Most people, including you, may still be unfamiliar with this term. Actually, the glycemic index is a number that shows how quickly the food you eat is converted to glucose, which is the embryo of energy.
Well, this glycemic index (IG) affects the stability of blood sugar. Foods with a low glycemic index are slower in increasing blood sugar compared to foods with a high glycemic index. However, what are foods with a low glycemic index? To be clearer, consider the following review.
What are foods with a low glycemic index?
For survival, the body needs energy from food, most notably from carbohydrates such as rice, noodles, corn, sweet potatoes, potatoes, etc. Every time you eat foods containing carbohydrates, carbohydrates will be broken down into glucose which then stimulates the release of insulin from the pancreas.
After that, glucose in the blood is sent to various cells, stored in the muscle to glycogen, or stored in fat cells as energy later. In this process there will be changes in blood sugar levels and the hormone insulin in the body. Changes in sugar levels in the body caused by consumption of foods containing carbohydrates, can be measured using the glycemic index (IG).
Certainly carbohydrate-containing foods have different glycemic indexes, that is, high, medium and also low glycemic indexes. This glycemic index is marked with numbers from 1 to 100.
The higher the glycemic index, means the process of converting food into glucose (blood sugar) becomes very fast, and vice versa.
Foods with low GI have a number below 55, which indicates that carbohydrates in these foods are slower to be broken down into glucose so that blood sugar levels only experience a slight increase and occur gradually.
Choosing foods with low GI can help prevent blood sugar levels and insulin levels from soaring quickly. Dieting with the right low-glycemic index foods (complex carbohydrates, high fiber, unsaturated fats, and saturated lean protein) means helping you to avoid various health problems, such as type 2 diabetes, hypertension, heart disease, and obesity.
What foods have a low glycemic index?
Foods with a low glycemic index usually contain high fiber, contain little sugar or no sugar, and only experience a little processing. Broadly speaking there are two classifications of carbohydrates, namely simple carbohydrates (which are more quickly converted to glucose so that they increase blood sugar faster in the body and generally have high glycemic index values such as white bread, cakes, donuts, etc.) and longer complex carbohydrates digested so that it increases the blood sugar level longer and generally has a low glycemic index value.
Some examples of foods with a low and healthy glycemic index include almost all green vegetables, such as broccoli, spinach, lettuce, or mustard greens, which have low IG values, namely 1 to 7.
- Nuts and seeds with IG values of about 1 to 17, such as soybeans, brown rice, almonds, walnuts, or pumpkin seeds. Today, many snack foods are made from nuts, especially soybeans. In addition to low glycemic, these snacks can also delay hunger so it is suitable for controlling weight.
- Fresh fruit with IG around 4 to 14, such as apples, oranges, strawberries, lemons, etc.
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