Alteration of glucose or blood sugar levels is one of the most common health disorders and a risk factor for many diseases, such as obesity, diabetes and cancer.

What is the glycemic index or GI?

The glycemic index (GI) is a numerical score assigned to each food according to a scale that describes how the carbohydrates present in that food affect blood glucose. It is a scale that goes from 0 to 100, where 100 is the value given to pure glucose. Thus, the lower the glycemic index of a food, the slower the increase in blood sugar level after eating it.

In general, more processed foods have a higher GI than unprocessed foods, while foods with high percentages of fiber or fat have a lower GI.

Low glycemic index foods

When is a low glycemic index considered? Foods with a low glycemic index are those that have a GI less than 55:

• Low GI (below 55): The foods in this group are very healthy for our body, because they have a low index and provide us with the necessary sugars, but without drastically increasing blood glucose levels.

• Average GI (56-69): The foods grouped in this category should be consumed occasionally or in moderate amounts in the diet.

• High GI (over 70): We should be careful with these foods as they increase blood glucose levels sharply and we should eliminate them from our diet, consume them occasionally or take them together with foods very rich in fiber.

glycemic index of foods: tables

To make a good food selection you need the help of the glycemic index tables (we attach them below). You just have to prefer the foods that occupy the first positions over those that occupy the last. If you want to consume those with a higher GI, you have to do so in small portions and accompanied by other foods rich in fiber, protein or healthy fats.

Glycemic index of fruits: table

FRUITSGlycemic indexBlueberries25Cherry25Strawberry29Dried apricot31Fresh apricot34Plum35Apple36Orange43Peach43Kiwi47Grapes49Mango51Custard apple54Banana58Melon65Pineapple66Raisins66Date70

Glycemic index of vegetables: table

VEGETABLESGlycemic indexChard15Broccoli15Onion15Mushroom15Spinach15Lettuce15Cucumber15Green pepper15Mushrooms15Eggplant20Garlic30Raw turnip30Beet30Tomato30Carrot30Chicory powder40Pumpkin75Cooked turnip85Cooked carrot85

glycemic index of dairy and vegetable drinks: table

DAIRY AND VEGETABLE DRINKSGlycemic indexSkyr30Almond drink30Unhydrolyzed oat drink30Soy drink34Whole milk35Plain yogurt35Ensure. Protein shake50Condensed milk61Rice drink85

Glycemic index of cereals and starchy foods: table

CEREALS AND FOODS RICH IN STARCHGlycemic indexCarob flour15Almond flour20Amaranth35Cooked wild rice35Chickpea flour35Lentil pasta35Quinoa35Oats40Oat flakes40Whole wheat pasta40Rye flour45Spelt whole wheat bread45Cooked brown rice50Rice basmati50Sweet potato50Industrial cereals with fiber. Type All bran50Soy noodles50Sugar-free biscuit50Oat flour56Wheat pasta60Cooked couscous65Digestive type biscuits65Canned corn65Toasted corn (kikos)65Wheat bread65Cooked potato with peel65Cooked white rice70Sweet industrial cereals70Maria biscuits70Type biscuits principe70Flour of rice70Whole wheat spelled flour70Fried potatoes70Wheat flour75White bread75Precooked white rice85Baked potato95

Glycemic index of legumes and nuts: table

LEGUMES AND NUTSGlycemic indexLupins15Roasted peanuts15Fresh beans15Soybeans15Almonds15Hazelnuts15Walnuts15Cashews25Pumpkin seeds25Cooked lentils30Cooked chickpeas35Cooked white beans35Sunflower seeds35

how to reduce the glycemic index of foods

There are factors related to food preparation and intake that affect the glycemic index:

• The presence of fiber It works as a barrier that slows the absorption of carbohydrates. The more fiber our plate contains, the more the overall GI is reduced. That is why whole foods have a lower GI than refined foods. In addition, the skin of plant foods is an important source of fiber and if we eat it, the GI will be lower. A good example of this is that potatoes with skin have a lower glycemic index than peeled potatoes. Fruit with skin also has a lower GI than peeled fruit.
• Serving size influences glycemia (blood glucose level). If you double the serving, the effect is also doubled. This is especially important in the case of fruit. One piece does not significantly affect blood glucose, but a whole source of fruit does.

• The cooking point affects the GI. To prevent it from shooting, always cook al dente. Don’t miss out on pasta, rice, or potatoes.
• Temperature: A simple way to reduce the GI of starchy foods is to chill them after cooking. Let the pasta, rice, oatmeal or potatoes rest for a while in the refrigerator once they are cooked.
• The ripening point: The greater the ripening, the higher the GI. Always choose fruit at its optimal point of ripeness,
• Pastification It is an industrial process that reduces the GI of certain types of pasta. To benefit from this, choose long pasta such as spaghetti or tagliatelle instead of macaroni or rigatoni.
• Another simple way to reduce the GI of foods is accompany them with healthy fats and proteins. This is what is known as wrapping carbohydrates.
• whole foods They are absorbed more slowly than juices, purees or creams.

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