Contents:

• Low or high glycemic index – what does that mean and which is “better” for us?
• When is it worth paying particular attention to the glycemic index?
• In which cases is it necessary to choose foods with a high GI?

Nowadays, we are paying more and more attention to what goes on our plates. There is a growing general awareness about which foods are good for our health and which we should avoid in our diet if we want to feel our best. We often hear about the glycemic index in the media and in everyday social conversations. But what does this term actually mean? The glycemic index is an indicator that measures how quickly blood sugar levels rise after consuming a certain product. Understanding this concept can be important for people who care about their health and want to control their body weight, as well as for those struggling with diabetes. We will therefore explore how the glycemic index works, which products have a low and which have a high GI, and how it can affect our daily food choices.

Low or high glycemic index – what does that mean and which is “better” for us?

Foods with a low glycemic index (i.e., a GI below 55) lead to a slow and steady rise in blood sugar levels, avoiding sudden energy spikes and drops. Examples of such foods include most vegetables, whole grains, legumes, and some fruits. Foods with a high glycemic index (GI above 70), on the other hand, rapidly increase glucose levels, which can lead to a sudden increase in energy but also a rapid drop, often causing feelings of fatigue and hunger. This group includes white bread, potatoes, sugary drinks, and snacks. For health and maintaining a stable weight, low-GI foods are generally a better choice, as they provide longer-lasting energy and help control appetite. However, individual needs can vary, so it's important to adapt your diet to your goals and lifestyle. The glycemic index is determined as follows:

• low GI (<50),
• medium GI (51-75),
• high GI (>75).

When is it worth paying particular attention to the glycemic index?

The glycemic index is particularly important for people with type 1 and type 2 diabetes, as it helps regulate blood sugar levels. People with insulin resistance can also benefit from a low-GI diet, as it can help improve insulin sensitivity. In addition, athletes and physically active individuals often monitor their GI to optimize their energy levels before and after exercise. Those trying to lose weight can also benefit from low-GI foods, as they help curb appetite and promote a longer-lasting feeling of fullness. Furthermore, women with polycystic ovary syndrome (PCOS) may experience a reduction in some adverse disease symptoms due to a low-GI diet. However, it's important to remember that a healthy, balanced diet should be tailored to each individual's health condition. Therefore, consulting a nutritionist can be helpful in planning the best meal plan. Here is a list of foods with a low glycemic index (GI):

Vegetables

• Broccoli,
• Spinach,
• cabbage,
• Zucchini,
• Pepper,
• lettuce,
• tomatoes ,
• cucumbers,
• Carrots (raw),
• Aubergine.

Fruit

• apples,
• pears ,
• strawberries,
• raspberries,
• berries,
• cherries,
• peaches,
• plums,
• Grapefruits.

Whole grain products

• Wholemeal bread,
• Oat flakes (mostly unprocessed),
• Quinoa (Quinoa),
• Amaranth,
• buckwheat groats,
• Barley groats.

Legumes

• lentils,
• Chickpea ,
• black beans,
• white beans,
• Pea,
• green beans.

Nuts and seeds

• almonds,
• walnuts,
• Hazelnuts,
• Chia seeds ,
• Linseed,
• Sunflower seeds.

Dairy products

• Natural yogurt (no added sugar),
• Kefir,
• Cottage cheese.

Other

• eggs,
• Fish,
• Chicken,
• Turkey.

In which cases is it necessary to choose foods with a high GI?

In certain situations, consuming foods with a high glycemic index can be beneficial. For example, athletes who need a quick source of energy before intense training or competition may benefit from such products. After intense exercise, high-GI carbohydrates can help quickly replenish muscle glycogen, aiding recovery. In addition, people with hypoglycemia or low blood sugar sometimes need fast-acting carbohydrates to quickly raise their glucose levels. In such cases, high-GI products such as fruit juices, white bread, or sweets can be helpful. However, for the general population and in everyday diets, moderate consumption of high-GI foods is recommended to avoid sudden fluctuations in blood sugar levels and associated health problems.

Here is a list of foods with a high glycemic index (GI):

Vegetables

• Potatoes (especially boiled and baked),
• Pumpkin,

Fruit

• Banana,
• Grapes.

Bread and cereal products

• white bread,
• baguette,
• Bread roll,
• white rice,
• Cornflakes,
• Popcorn.

Processed products and snacks

• Cookies,
• Sweets,
• chocolate bars,
• potato chips,
• Crackers, pretzel sticks.

Drinks

• Fruit juices (especially sweetened ones),
• carbonated drinks,
• Energy drinks.

Desserts

• ice cream,
• Cake,
• donuts,
• Croissants.

Other

• Honey
• white pasta.

The glycemic index of foods is an important tool for managing your diet and health. Choosing low-GI foods promotes blood sugar stability, which translates into improved well-being and better appetite control. Ultimately, making conscious food choices based on GI can support long-term health and nutrition goals, but it's worth adapting food choices to individual needs and lifestyle.