The most important thing:
- The glycaemic index, or GI (short for glycaemic index), classifies carbohydrates according to how quickly they raise blood glucose (sugar) levels.
- A low glycaemic index for a particular food does not mean that you can eat larger portions of it. The overall picture also takes into account the amount of carbohydrates and their calories.
- Glycaemic Index and Glycaemic Control – How Foods Are Classified and Which Herbs and Micronutrients Can Help Us Control Blood Sugar
Blood sugar, cholesterol, obesity, insulin resistance, diabetes – at least one of these serious health issues probably affects you personally. The diet we follow, and particularly the quality of the carbohydrates we eat, can affect the indicators and conditions mentioned above. The glycaemic index, which we will often refer to as GI in this article, classifies carbohydrates on a scale of 0 to 100, depending on how they affect blood sugar levels. In this article, we will look at how.
The glycaemic index, which we will often refer to as GI in this article, classifies carbohydrates on a scale of 0 to 100, depending on how much they raise blood sugar levels after eating. Foods with an index above 70 are those that, after digestion, lead to excessive spikes in blood sugar and insulin. These are the so-called fast carbohydrates, which get their name from the fact that when processed by the body, they are absorbed very quickly, and the glucose they contain is released into the bloodstream just as fast.
Foods with a lower glycaemic index (0-55), although still carbohydrates, are absorbed much more slowly by the body, resulting in a gradual increase in blood sugar and insulin levels. These are slow-release carbohydrates, which are processed more slowly by the body and release glucose into the bloodstream gradually. This keeps the blood sugar curve flatter with a slower rise. Slow-release carbohydrates with a low glycaemic index and their ability to be absorbed more slowly often satisfy hunger for longer.
Further down in the article, you will find examples of both high- and low-glycaemic index foods.
The glycaemic load is a combination of two important characteristics of carbohydrates: quality and quantity, and the way they affect the body. In other words, it 'predicts' what the blood glucose level response will be when you eat a particular food.
Glycaemic Index Scale and Examples
You already know what a low and high glycaemic index are, but it's important to add that there are also moderate glycaemic index foods which fall in the middle. In practice and in numbers, the index looks like this:
- low GI (less than 55) – examples include soya products, beans, fruit, milk, and oats
- moderate GI (55 to 69) – orange juice, honey, basmati rice and wholemeal bread
- high GI (over 70) – this includes potatoes, white bread, and most pasta and baked goods
Low glycaemic index foods up to 55:
- Apples
- Bananas
- Barley
- Broccoli
- Carrots
- Cashew
- Dark chocolate
- Aubergine
- Lemon
- Mango
- Oranges
- Peanuts
- Pears
- Peas
- Peppers
- Plain yoghurt
- Fresh milk
- Strawberries
- Tomatoes
Foods with a medium glycaemic index in the range of 56-69 include:
- Brown rice
- Couscous
- Pineapple
- Banana
- Sweetcorn
- Sweet potato
- Cherries
- Rye bread
Foods with a high glycaemic index of 70 and above:
- Cereal with milk
- Crisps
- Fast food
- Potatoes
- Rice
- Fried food
- Pizza, pasta
- Sweets
- Milk chocolate
How the glycaemic index affects health
GI is an important indicator that people with type I and II diabetes, as well as those with insulin resistance, should monitor. As we have already established, it indicates how quickly a food raises blood sugar levels. Monitoring the glycaemic index helps to avoid sudden fluctuations in glucose levels, which is essential for preventing complications from diabetes and improving insulin sensitivity. It is important to consciously choose low-glycaemic-index foods and to find a suitable long-term substitute for those with a high glycaemic index. For example, replace regular potatoes with sweet potatoes, white bread with wholemeal bread, etc. This leads to more stable blood sugar levels throughout the day, reduces the risk of hyperglycaemia and hypoglycaemia, and supports long-term management of the condition. Furthermore, stable blood sugar levels improve energy balance, reduce appetite, and support overall metabolic health.
Even if you do not yet suffer from such metabolic conditions, you should be aware that, according to studies, a high-glycaemic index (GI) diet is linked to an increased risk of not only diabetes but also cardiovascular disease and chronic obesity. A small number of studies also report cases of macular degeneration, fertility problems and certain types of cancer.
Studies conducted on patients who adhere to a low glycaemic index diet show positive results in terms of:
- Weight loss and overall weight management
- Blood pressure balance
- Lowering cholesterol levels
- Reduced risk of cardiovascular and arterial diseases
- Diabetes control and a reduction in the risk of developing diabetes, even in patients with a family history of the disease
It should also be noted that these results are not solely due to the glycaemic index of the food, as those with a good glycaemic index are often also rich in various vitamins and minerals and fall into the category of healthy foods. The overall quality of the food is more important than the glycaemic index of any single component.
The Glycaemic Index as a Tool for Healthy Eating
When choosing food and drink, it is a good idea to consider their glycaemic index, but there are sometimes exceptions. For example, the glycaemic index of some fruits, vegetables and cereals that we consume every day can be higher than that of some types of biscuits and sweets, for instance. However, this does not mean that you should replace fruit with wholemeal biscuits, for example, as fruit provides the body with important micronutrients, vitamins and antioxidants.
GI is a useful indicator that can guide you towards making the right choice and replacing some foods with healthier alternatives. For example, instead of cornflakes for breakfast, choose porridge; instead of white bread, choose wholemeal bread; instead of milk chocolate, which is high in sugar, choose dark chocolate with a high cocoa content. However
, it is not always possible or necessary to strictly choose foods with a low or medium glycaemic index. In any healthy diet, there is room for high-glycaemic-index foods when they are consumed rarely and in moderation. Furthermore, some of them are an important source of vitamins and micronutrients, especially fruit. A healthy plate can contain foods with both high and low glycaemic indices, and you can end up with a meal that has a medium or even good glycaemic index.
How to make the right choice
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 become resistant to the effects of insulin or cannot produce insulin quickly enough to compensate for the increased blood sugar levels that follow the consumption of fast-acting carbohydrates. This means that their glucose levels can quickly rise above what is considered optimal.
On the other hand, high-glycaemic index foods can be useful for replenishing muscle glycogen after resistance training. They are also indispensable in critical situations when a person with diabetes experiences hypoglycaemia and needs to raise their blood glucose level quickly.
If you have a medical condition such as diabetes, it is important to seek advice from your doctor or specialist before making any changes to your diet.
Herbs, vitamins and minerals for glycaemic control
When we talk about the role of food in glycaemic control, we cannot fail to mention the herbs and other elements that nature offers to support this process. In people with metabolic diseases, they act as an adjunct therapy to standard treatment with metformin or insulin. Their effect should not be underestimated, especially when it comes to milder forms of insulin resistance, for example, which do not yet require prescription medication.
Cinnamon, particularly Ceylon cinnamon, is known for its proven ability to improve insulin sensitivity and lower blood glucose levels. It also contains powerful antioxidants that reduce inflammation in the body, which also plays a role in diabetes and its associated complications.
The herb Gymnema sylvestre, or simply Gymnema, also known as the 'sugar destroyer', works by suppressing the sweet tooth and supporting pancreatic function. Gymnema contains active substances called gymnemic acids, which help to reduce blood glucose levels, particularly after eating. Its use is widespread in Ayurvedic medicine, but today it is becoming increasingly popular among diabetics and is increasingly used as a key ingredient in various products. Gymnema is a key ingredient in Favio Forte – multivitamins and minerals for glucose control, created specifically for the needs of diabetics.
In addition to gymnema, Favio Forte also contains chromium and zinc – essential trace elements for glycaemic control. Chromium improves insulin sensitivity by participating in the insulin signalling pathway and facilitating glucose transport into cells. Zinc is essential for the synthesis, storage, and secretion of insulin in pancreatic beta-cells, and also plays a role in protecting against oxidative stress – a factor often associated with chronic hyperglycaemia. A deficiency of these minerals is associated with impaired glucose homeostasis and an increased risk of developing type 2 diabetes.
Banaba, thanks to the corosolic acid it contains, also helps to regulate blood sugar. 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. Traditional blackcurrant leaf tea, as well as the Bulgarian Mursal tea, are also associated with a positive effect on glucose metabolism.
Glycaemic Index and Exercise
Eating low-glycaemic index food 2 hours before endurance-based exercise, such as hiking and marathons, can improve your body's performance over a longer period. The food is expected to have left your stomach before you start the event, meaning you won't feel heavy. However, it will remain in your small intestine, releasing energy for several hours after consumption.
Foods with a moderate to high glycaemic index may be most beneficial in the first 24 hours of recovery from such an event, as they are good for replenishing muscle fuel stores (glycogen).
In conclusion
Following a low-glycaemic index diet can help you to lose weight or maintain a healthy body weight, and is also crucial for understanding and managing diabetes. It is also beneficial for people prone to cardiovascular disease, hypertension, high cholesterol, etc.
However, it is important to view the glycaemic index as one of the tools, not the main one, to help you make better food choices and turn this into a habit. Your focus should always be on the nutritional value of foods and what they add to your body, not just their glycaemic index.
