Highlights:

• The glycemic index or GI (short for glycemic index) classifies carbohydrates based on how quickly they raise blood glucose levels (blood sugar).

• A low GI rating of a particular food does not mean that larger portions can be consumed. The overall picture also includes the amount of carbohydrates and their calories.

• Glycemic index and glycemic control – how foods are classified and which herbs and micronutrients can help us control blood sugar.

Blood sugar, cholesterol, obesity, insulin resistance, diabetes – probably at least one of these pressing health issues affects you personally. The diet we follow, and especially the quality of the carbohydrates we consume, have the ability to influence the above-mentioned indicators and conditions. The glycemic index is a tool that can help you get to know and understand carbohydrates and how they affect your body better. In this article, we will explore how.

The glycemic index, which we will often refer to as GI later in the article, classifies carbohydrates on a scale from 0 to 100, depending on how they raise blood sugar levels after eating. Foods that score 70 or more are those that, after processing, lead to excessively sharp spikes in sugar and insulin levels. These are the so-called fast carbohydrates, named for the fact that they are absorbed very quickly by the body, and the glucose contained in them is released into the blood just as rapidly.

Foods with a lower GI index (0–55), although still carbohydrates, are absorbed significantly more slowly by the body, resulting in more gradual increases in blood sugar and insulin levels. These are slow carbohydrates, which are processed by the body more slowly, and the release of glucose into the bloodstream is more gradual. In this way, the blood sugar curve remains more even and slowly rising. Slow carbohydrates with a low GI not only digest more slowly but also tend to satisfy hunger better and for a longer time.

Further down in the article, you will find examples of both high-glycemic-index foods and low-glycemic-index foods.

The glycemic load is the combination of two important characteristics of carbohydrates: quality and quantity, and how they affect the body. In other words, it “predicts” what the response of blood glucose levels will be when you eat a particular food.

Glycemic Index Scale and Examples

You already know what low and high GI are, but it’s important to add that there are also foods with a moderate glycemic index, which fall in the middle. In practice, and represented in numbers, the index looks like this:

• Low GI (less than 55) – examples include soy products, beans, fruits, milk, oats
• Moderate GI (55 to 69) – orange juice, honey, basmati rice, and whole-grain bread
• High GI (more than 70) – this category includes potatoes, white bread, and most pastries and sweets

Foods with a Low Glycemic Index (up to 55):

• Apples
• Bananas
• Barley
• Broccoli
• Carrots
• Cashews
• Chickpeas
• Dark chocolate
• Eggplant
• Lemons
• Lettuce
• Lime
• Mango
• Oranges
• Peanuts
• Pears
• Peppers
• Plain yogurt
• Fresh milk
• Strawberries
• Tomatoes

Foods with a Moderate Glycemic Index (range 56–69) include:

• Brown rice
• Couscous
• Pineapple
• Banana
• Corn
• Sweet potato
• Cherries
• Rye bread

Foods with a High Glycemic Index (70 and above):

• Cornflakes
• Chips
• Fast food
• Regular potatoes
• Rice
• Fried foods
• Pizza, pasta
• White bread and baked goods
• Soft drinks
• Sweets
• Milk chocolate

How the Glycemic Index Affects Health

The GI is an important indicator that people with type I and type II diabetes, as well as those with insulin resistance, should monitor. As we already learned, it shows how quickly a particular food raises blood sugar levels. Monitoring the glycemic index helps avoid sharp fluctuations in glucose levels, which is crucial for preventing complications in diabetes and improving insulin sensitivity. It’s important to consciously choose low-GI foods and find suitable long-term replacements for high-GI foods. For example, regular potatoes can be replaced with sweet potatoes, and white bread with whole-grain bread. This leads to more stable blood sugar levels throughout the day, reduces the risk of hyperglycemia and hypoglycemia, and supports long-term management of the condition. Moreover, stable blood sugar improves energy balance, reduces appetite, and supports overall metabolic health.

Even if you don’t currently suffer from such metabolic conditions, you should know that studies show that high-GI foods are associated with an increased risk not only of diabetes but also of cardiovascular diseases and chronic obesity. A few studies even report cases of macular degeneration, fertility problems, and certain types of cancer.

Studies conducted on patients adhering to a low glycemic index diet show positive results in terms of:

• Weight loss and overall weight control
• Blood pressure balancing
• Cholesterol level reduction
• Reduced risk of cardiovascular diseases and arterial diseases
• Diabetes control and reduced risk of developing it, even in patients with a family history of the disease

It should also be noted that these results are not solely due to the glycemic index of the foods, as many low-GI foods are also rich in vitamins and minerals and are generally considered healthy foods. The overall quality of food is more important than the GI of each individual component.

The Glycemic Index as a Tool for Healthy Eating

When choosing your food and drinks, it’s good to consider their glycemic index, but sometimes there are exceptions. For example, the GI of some fruits, vegetables, and grains that we consume daily can be higher than that of certain types of cookies and sweets. However, this does not mean that you should replace fruits with whole-grain cookies, as fruits provide your body with essential micronutrients, vitamins, and antioxidants.

The GI is a useful indicator that can guide you towards making the right choices and replacing certain foods with healthier options. For example, instead of cornflakes for breakfast, choose oats; instead of white bread, opt for whole-grain bread; and instead of milk chocolate full of sugar, go for dark chocolate with a high cocoa content.

However, it’s not always possible or necessary to strictly choose only foods with a low or medium GI. Every healthy diet can include high-GI foods when they are consumed rarely and in moderation. Moreover, some of them are important sources of vitamins and micronutrients, especially fruits. A healthy plate can include foods with both high and low GI, and in the end, you may achieve a dish with a medium or even good glycemic index.

How to Make the Right Choice

Which Carbohydrates Are Good and When to Consume Them

Which carbohydrates are good and when to consume them sometimes depends on the person and the situation. For example, people with type 2 diabetes or impaired glucose tolerance have become insulin resistant or are unable to produce insulin quickly enough to compensate for the rising blood sugar levels that follow the consumption of fast carbohydrates. This means their glucose levels can quickly rise above the values considered optimal.

On the other hand, high-GI foods can be beneficial for replenishing muscle glycogen after strength exercises. They are also indispensable in critical situations when a person with diabetes falls into hypoglycemia and needs to quickly raise their blood glucose levels.

If you have a medical condition like diabetes, it is important to consult your doctor or specialist before making any changes to your diet.

Herbs, Vitamins, and Minerals for Glycemic Control

When talking about the role of food in glycemic control, it’s impossible not to mention the herbs and other natural elements that support this process. For people with metabolic disorders, they act as supportive therapy to standard treatment with metformin-based medications or insulin. Their effect should not be underestimated, especially when it comes to a milder form of insulin resistance that does not yet require prescription medications.

Cinnamon stands out for its proven ability to improve insulin sensitivity and lower blood glucose levels, particularly when it comes to Ceylon cinnamon. Moreover, it contains powerful antioxidants that reduce inflammation in the body, which also plays a role in diabetes and its associated complications.

The herb Gymnema Sylvestre, also known simply as Gymnema, is called the “sugar destroyer” because it suppresses cravings for sweets and supports pancreatic functions. Gymnema contains active compounds called gymnemic acids, which help lower blood glucose levels, especially after meals. Its use is deeply rooted in Ayurvedic medicine, but nowadays it is also gaining popularity among people with diabetes and is increasingly a main ingredient in various products. Gymnema is a key ingredient in Favio Forte – multivitamins and minerals for glucose control, specifically designed for the needs of diabetics.

In addition to that, Favio Forte also contains chromium and zinc – essential micronutrients for glycemic control.

• Chromium improves insulin sensitivity by participating in the insulin signaling pathway and facilitating glucose transport into cells.
• Zinc is necessary for the synthesis, storage, and secretion of insulin in pancreatic beta cells, while also playing a role in protection against oxidative stress factors often associated with chronic hyperglycemia. Deficiencies in these minerals are linked to impaired glucose homeostasis and an increased risk of developing type 2 diabetes.

Banaba, thanks to its content of corosolic acid, also helps regulate blood sugar levels. Aloe Vera and nettle are used for their anti-inflammatory and metabolically active properties, which have a beneficial effect on blood sugar and overall health. The traditional blueberry leaf tea, as well as Bulgarian Mursal tea, are also associated with a positive impact on glucose metabolism.

Glycemic Index and Workouts

Eating low-GI foods 2 hours before endurance exercises like hiking or marathons can improve your body’s performance for a longer period of time. It is believed that the food will have left your stomach before the event begins, meaning you won’t feel heavy, but it will remain in your small intestine, releasing energy for several hours after consumption.

Moderate to high GI foods can be most useful during the first 24 hours of recovery from such an event, as they are effective at replenishing muscle fuel (glycogen) stores.

Conclusion:

Following a low-GI diet can help you lose weight or maintain a healthy weight, and it is also key to understanding and managing diabetes. It also proves to be beneficial for people prone to cardiovascular diseases, hypertension, high cholesterol, and more.

However, it is important to see the glycemic index as one of the tools, not the main one, to help you make better food choices and turn it into a habit. Your focus should always be on the nutritional content of foods and what essential nutrients they add to your body, not just on their glycemic index.

Sources:

https://www.betterhealth.vic.gov.au/health/healthyliving/carbohydrates-and-the-glycaemic-index

https://health.clevelandclinic.org/glycemic-index

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/low-glycemic-index-diet/art-20048478

https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index

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