Know the Low Glycemic Index Foods
The glycemic index is a number that shows how fast food releases sugar into your blood. High GI foods release sugar quickly, therefore they have much more effect on your blood glucose.
Why some foods have high GI and others low GI? Well, it depends on several factors. Here are some of them:
- How Refined/Processed the Carbohydrate Is
When a carbohydrate is processed, the natural fibre is removed. As a consequence, it becomes easier to digest because there is no more fibre to resist the digestive enzymes. So, the more refined a food is , the higher the Glycemic Index.
White Bread (GI>70, depending on brand) vs Wheat and Rye Bread (GI=40)
- Chemical Structure of the Carbohydrate
Look at Glucose vs Fructose. Glucose is metabolised very quickly, while Fructose (found in fruits) takes longer to break down.
Apple GI 28-40
Grapes GI 40-60
Orange GI 30-40
- Physical Structure of the CarbohydrateThe fine particle size of wheat flour makes it easier to be digested. Furthermore, adding yeast to the dough creates small air pockets. The digestive enzymes get into these air pockets and very quickly break down the molecules.
And here is where we mention pasta! Pasta is not made with yeast, therefore its structure is compact. This makes it more difficult to break it down to glucose. The GI is 30-60 and if you want to dropped it even more, cook it “al dente”.
Less cooking time, more difficult for the digestive enzymes to work their magic.
As you know, fibre has so many benefits for your heath. One of them is “protecting” the carbohydrates from the digestive enzymes. Fibre makes the this process slower.
Cake vs Fruit
- Acids/ Fermenting Foods Slow the Digestion of Carbohydrates
Pickles, lemon juice, vinegar help lower the GI of a meal.
Here is a another tip, ant this is for potato lovers.
Make potato salad the day before. Add a dressing made of vinegar or lemon juice and keep it in the fridge over night. (I like to add olives, onions and gherkins)The cold storage increases the potatoes’ resistant starch by more that a third and the acid and the pickles…well you know all about that.
This a website that has advanced search for GI foods.
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