In fact, when we evaluate the nutritional value of a food, we can't stop at the food level to study it, because all foods, due to their different types and structures, even if they have the same nutrient content, the metabolism pattern when they enter the human body will be completely different. In the case of carbohydrates, the most direct impact of entering the body is to cause changes and fluctuations in blood glucose concentration, and the GI represents the degree of impact on blood glucose in the body after eating certain carbohydrates.
GI glycemic index is calculated by taking the GI of 50g of glucose as the standard value of 100, that is to say, take 50g of each of the different carbohydrates, and after consuming 50g of a single type of food, the level of blood glucose elevation in 2 hours and the GI of glucose to do a comparison with the value generated by the GI of that type of food, for example, the GI of the carrots is 35, which means that the effect of the carrots on the blood glucose elevation is only 35% of that of the same mass of glucose, which is the same as that of the glucose. For example, the GI value of carrot is 35, which means that carrot's impact on blood sugar increase is only 35% of that of glucose of the same mass, intuitively and simply explained, GI represents the size of the ability of the food to cause blood sugar increase, and the value is proportional to the ability of the impact.
Let's go back to the two slices of bread, the same calorie and the same carbohydrate content of the food, the nutritional composition and value of the food is exactly the same, but into the human body after the body will lead to changes in the body will be completely different, because the GI of the whole grain bread is about 45, but the GI of the white bread is 77, that is to say, the consumption of the two different foods, white bread into the human body after the blood sugar in 2 hours, almost as much as the change in value of the white bread in 2 hours, the change in value, almost as much as the change in value of the white bread. The value of the change in blood glucose over the course of an hour is almost twice as much as that of whole grain bread. After comparing the GIs, it's clear that the higher the peak of the curve that causes blood sugar to fluctuate so easily, the less healthy the food is.
In nutritional applications, we classify foods with a GI greater than or equal to 70 as high glycemic index (GI) foods, and common high GI foods include potatoes, white rice, noodles, and steamed bread.
In this picture, we can almost know the GI value of common food in daily life, daily diet, need to pay extra attention to include staple food, cereals and snacks, because this part of the food nutrients, almost all of them are mainly carbohydrates, common staple food, but in addition to carbohydrates, there is no other nutrients, so this kind of food in the After entering the body, it will inevitably lead to substantial changes and fluctuations in blood sugar, thus threatening the pancreas to control blood sugar. The first thing you need to do is to take a look at the actual food, and you'll be able to see what's going on, and then you'll be able to see what's going on.
There are some exceptions, some of the fruits have a high GI value, such as watermelon GI reached 90, it should be noted that the design of the GI evaluation standard is to 50g of carbohydrates as a measurement benchmark, but 100g of watermelon in the carbohydrate only 5g, that is to say, consumption of 100g of watermelon, the impact of the blood glucose index can only be produced 9, so even if the GI value of high fruit, a single consumption of fruit, the GI value is only 9, so even if the GI value is high, the GI value is only 9, the GI value is only 5g. Therefore, even if the GI value of the fruit is high, the amount of single consumption will not exceed 300g, and the value of blood glucose fluctuations caused by the value is still very small. Therefore, in real life, the GI index can be used as a reference standard, but it is not absolute.
The stability of blood glucose determines a person's emotion, mood, and ability to judge things, the substantial changes in blood glucose after meals, will increase the burden and pressure on the pancreas to control insulin, and this pressure once the long-term persistence of the blood, the high concentration of insulin makes the cells of insulin resistance, which is the formation of early diabetes, the GI Glycemic Index, helps us to avoid the intake of food that will pose a threat to blood glucose, but also to avoid the risk of the GI index. The GI Glycemic Index helps us to avoid consuming foods that pose a threat to blood sugar, especially high GI staple foods and high GI refined foods, which should essentially be categorized as junk food.