Glycemic Index and Glycemic Load - How to Utilize Them in Your Diet Planning?

The Glycemic Index (GI) is a measure that indicates the speed at which blood glucose levels rise after consuming 50 grams of easily digestible carbohydrates (glucose) in products compared to the increase in blood glucose levels after consuming the same amount of carbohydrates in the form of pure glucose. It is a method of measuring the speed at which the carbohydrates in the product are converted into glucose circulating in the body. It is assumed that the intake of 50 grams of glucose in carbohydrate-containing products (glucose) leads to a 100% increase in blood glucose levels, which means that the glucose content of the product has a GI of 100. The higher the GI of a product, the faster it is digested and raises blood glucose levels, leading to a high insulin level secreted by the pancreas. As a result, the glucose level often drops to levels below the initial level, leading to a state of reactive hypoglycemia. Reactive hypoglycemia is a state in which the blood glucose level drops below 55 mg/dl within 4 hours after eating. It can manifest as weakness, fatigue, confusion, cramps, dizziness, and fainting. To prevent such a state from occurring, the diet should be based on products with low and medium GI. Products with low GI are absorbed much more slowly due to slow digestion, avoiding extreme fluctuations in glucose and insulin levels. Based on the speed of the postprandial increase in blood glucose levels, food products are divided into three groups: products with low GI ≤55, products with medium GI 56-69, and products with high GI ≥70. It is recommended to choose mainly products with low and medium GI. Products with high GI can occasionally appear in the diet in small amounts and are best combined with products with low GI.