What is the glycemic index? What foods should you eat to reduce its negative effects?

Sugar is an essential component of our body, not only for its proper functioning, but also for maintaining our energy levels. However, excess sugar remains harmful, hence the importance of controlling its consumption. The glycemic index is primarily used to identify the sugar content of each type of food. What is the glycemic index? Which foods should you favor and how can you maintain a balanced diet?

What is the glycemic index?

The glycemic index is a value indicating a food's ability to raise blood sugar levels. Each food has its own glycemic index. This can be low, medium, or high. The sugar contained in food remains essential for the body to meet its energy needs. However, excess sugar poses a health risk. During the digestive process, the pancreas produces insulin. This hormone acts by breaking down excess sugar so that it can be stored later. A high consumption of foods with a high glycemic index can then be the cause of several disorders. A diet high in sugar increases the risks of obesity, diabetes, cardiovascular disease, and hormonal disorders.

Favor foods with a low glycemic index

Certain food groups are particularly known for their low glycemic index. Their consumption is highly recommended compared to other foods. Almost all raw vegetables are included in this category. For example, green vegetables, beets, and carrots have a very low glycemic index. When it comes to fruit, choose citrus fruits, red fruits, berries, apples, and avocados. Whole grains are also excellent alternatives for regulating your blood sugar levels. Oat bran and wheat bran also have a low glycemic index, less than 20. This index is minimal compared to that of refined flours and grains. Choose sweet potatoes over potatoes, a legume with a high sugar content. For sweet treats, dark chocolate has a very low index. Avoid processed and industrial foods such as cookies, white bread, or jams.

Eat a balanced and varied diet

It's important to consider the glycemic index of a given food. This value makes it easier to control your diet. However, taking the glycemic index into account shouldn't mean excluding all foods with high sugar levels. This practice can lead to deficiencies. Indeed, some foods with a high glycemic index contain nutrients essential to the body, such as bananas and pumpkin. The most important thing is to vary your foods and avoid excess.

The glycemic index is a reliable indicator for measuring the sugar content of foods. However, a high level shouldn't force you to eliminate certain fruits or vegetables from your diet. In any case, the key is to consume each food category while favoring variety.