Glycemic Index (GI) – High And Low GI Foods

Each food has a glycemic index value, according to a faster or slower absorption into the blood, and consequently a greater or lesser rise in blood sugar. The value is expressed as a percentage, taking as reference the GI of white bread, set to 100.

The slower absorption (and thus lower the GI), the food is more beneficial because there is a smaller increase of glucose (sugar). The faster the absorption (hence, the higher the glycemic index), the food is less beneficial, because it causes a greater rise in blood sugar.

Some low GI foods

Whole grains, brown rice, dried beans, fruits, vegetables.

Some high GI foods

Table sugar (present in most cakes), white flour, white rice, potatoes, corn.

Glycemic Index (GI)

FALSE: Our brain needs candy to work.

TRUE: Our brain needs sugar to function, but inside there are sugars better than others. The sugar present in the low-GI foods (whole grains, brown rice, lentils, dry beans, fruits, vegetables) is sufficient for the functioning of all organs including the brain. Sweets and cakes do not make us “smart”. They give us, yes, a quick sense of satisfaction (they can cause a rapid increase in blood sugar), but its effect is not lasting.

Sugar assimilated by the body (preferably by eating low-GI) is used to:

• Physical activities -- hence, the more sports you do, the greater must be our intake of carbohydrates.

• Cellular activities, which include brain function -- the brain uses only glucose as an energy source, is unable to “work” with another “fuel” as fats or proteins, unlike muscles.

After responding to our immediate energy needs, the sugar stored in the liver and muscles, subsequently serving for the production of energy. But this storage has its limitations. After overcoming them, the sugar begins to be converted into fat and stored in adipose tissue. If you don’t control what you eat it will be almost impossible to learn how to lose weight fast.