Many times we hear speak of words such as glycemic index and glycemic load in the food, and although we as diabetics we are familiar to hear them, many times we do not know exactly their meaning, and what is more important, we do not know the consequences of these on us.

Today we want to explain it the easy way, so that we can all understand that is what they are and how they can negatively affect our control over the diabetes.

What is the glycemic index (GI)?

Colloquially speaking, the glycemic index measures the amount and speed with which a food is capable of increasing the glucose in the blood. So foods with a high glycemic index cause blood glucose levels to increase quickly, that is why there are that take this into account when making a meal, because of absorption very quick to make us to increase quickly the level of glucose in the blood, since absorption in this is faster that the effect of insulin, therefore it is a factor which should be taken into account at the time of pincharnos, otherwise we will enter in hyperglycemia. These foods are good in case of hypoglycemia, as we will climb more quickly the blood glucose levels.

So the same would have to be careful with foods with a glycemic index very low, since they could reach the blood after the effect of insulin, and therefore do that we had hyperglycemia.

INDEX FOOD
110 Maltose
100 GLUCOSE
92 Cooked carrots
87 Honey
80 Instant mashed potatoes
80 Corn flakes
72 White rice
70 Boiled potatoes
69 White bread
68 Bars Mars
67 Durum wheat semolina
66 Muesli swiss
66 Brown rice
64 Raisins
64 Beets
62 Bananas
59 White sugar
59 Sweet corn
59 Cakes
51 Green peas
51 Fries
51 Sweet potatoes (sweet potatoes)
50 Spaghetti of refined flour
45 Grapes
42 Bread rye
42 Spaghetti, whole-wheat
40 Oranges
39 Apples
38 Tomatoes
36 Ice cream
36 Chickpeas
36 Yogurt
34 Whole milk
32 Skimmed milk
29 Jewish
29 Lentils
34 Pears
28 Sausages
26 Peaches
26 Grapefruit
25 Plums
23 Cherries
20 FRUCTOSE
15 Soy
13 Peanuts

More than 70: high glycemic index; 69-55: glycemic index moderate; Less than 54: low glycemic index.

What is the glycemic load (CG)?

As most of the food is not formed by a single nutrient and its glycemic index is influenced by certain factors, it has been defined another concept to be able to compare more correct the metabolic effects of foods according to their glycemic index, and glycemic load.

To calculate the glycemic load we have to take into account the glycemic index, as well as the amount of carbohydrates that are consumed in each serving, therefore, the glycemic load of a food not only takes into account the speed with which it raises the blood glucose levels in the blood, but also the amount of carbohydrates that contributes to the serving of a particular food.

 LOAD GLLUCÉMICA = INDEX GLYCEMIC * CARBOHYDRATES(g) / 100

The result obtained will be an estimate much more real of how to influence the food consumed in the blood glucose levels, we can classify them in the following way:

  • CG low: Less than 10
  • CG intermediate: between 10.1-20
  • CG high: Greater than 20