Lowering the glycemic index in practice

The glycemic index (GI) is used to classify foods (containing carbohydrates) in terms of their effect on blood glucose levels after consumption, per 100 g of product. There are products with high, medium and low GI.

First of all, it should be of interest to people with carbohydrate disorders (diabetes, insulin resistance), taking care of the glycemic balance.

In order to prevent sudden changes in blood glucose that adversely affect body functioning and well-being, you should follow a diet with a low glycemic index. Products with a high GI are excluded from it, those with medium, and freely used from the low index pool, are limited.

The glycemic index of a particular product can be lowered in several practical ways:

ADDITION OF PROTEIN / FAT PRODUCT

These products inhibit gastric emptying, which prolongs digestion and absorption. The fruit itself will raise blood glucose more than the same fruit combined with yoghurt / cottage cheese and fruit. It is also always worth adding oil / olive oil to the cooked groats / rice.

COOKING AL DENTE

Uncooked products – in the form of al dente are characterised by a lower glycemic index and have a lesser effect on increasing blood glucose.

COOLING OF HIGH GRAIN VEGETABLES (CARROT / BEET / POTATO)

The process of cooling high-starch vegetables, which, after cooking, have a high glycemic index, leads to the transformation of carbohydrates, producing resistant, non-absorbed and non-digestible starch in the digestive system.