There are many factors that can affect the glycemic index of foods, and there are many myths around the concept of a glycemic index. First, it is not because a food has a high glycemic index that it has a low nutritional value, since foods of low and high nutritional values are found in each category of the glycemic index. For example, jelly beans, watermelon and cooked carrots have a high glycemic index, whereas chocolate, oranges and ice cream have a low glycemic index. Second, it is not because a food is sweet that it has a high glycemic index. In fact, sucrose (i.e. table sugar), due to its 50% fructose content which is metabolized directly by the liver, has a lower glycemic index than glucose. Finally, some might think that all high-fiber foods have a low glycemic index. However, many whole grain products contain finely ground grains that give them a high glycemic index. In fact, it is primarily soluble fiber that gives food a low glycemic index. The glycemic index is a property of each food item and, therefore, has the same effect on all individuals, whether they are diabetic or in full health. On the other hand, it should be noted that other factors, such as the amount of chewing, the quantity of food eaten, the time of the day the meal is eaten, the frequency of meals, and the foods eaten at previous meals, don’t affect the glycemic index but they affect the blood sugar response that a person will have following the consumption of food. Thus, the consumption of foods with the same glycemic index will not necessarily result in the same blood sugar response from one individual to another or for the same individual at different times.
Initially, the only clinical application of the glycemic index was to improve blood sugar control in people with diabetes. In fact, according to several meta-analyzes, a diet with a low glycemic load is associated with a reduction in the risk of type 2 diabetes. In addition, the replacement of foods with a high glycemic index by foods with a low glycemic index can improve glycemic control and reduce the risk of vascular complications and episodes of hypoglycemia in people with diabetes. To date, there is evidence that a diet with a low glycemic index or load is associated with a lower risk of various chronic diseases, including cardiovascular disease, obesity, metabolic syndrome, gallbladder disease, eye disease, and many types of cancer. On the other hand, it is still a controversial subject. To determine the glycemic index load of different foods, you can refer to tables which can be found at the following website: www.glycemicindex.com.
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