Carbohydrates are not easy! For a long time, sugars have been contrasted according to the structure of their molecules with, on the one hand, THE “simple” found in sweet-tasting foods (soda candy, sucrose, etc.) and “complex” present in foods containing starch (bread, pasta, rice, etc.). The first were described as fast, accusing them of causing a spike in blood sugar levels, and the second as slow, praising their ability to sustainably satiate.

For twenty years, the researchers realized that this classification was simplistic, that it is not necessarily the small molecule sugars that are assimilated the fastest, that certain complex molecule sugars (white bread and rice, for example) also cause a spike in blood sugar.

You can find out the carbohydrate content of foods by reading nutrition information labels, but “another indicator proves to be decisive in the way the body absorbs carbohydrates”, points out France Assos Santé (Source 1): the index or glycemic index (GI) of each food.

First thought of for people with diabetes, the glycemic index (GI) was invented in 1981. “Until this discovery, it was thought that all carbohydrates had the same effect on blood sugar, recommending diabetics not to eat it at all”explains the French Federation of Cardiology (Source 2).

From, “American researchers have developed a ranking of carbohydrates according to their impact on blood sugar with a principle: the stronger the hyperglycaemia induced by the carbohydrate, the higher the index associated with it”. A great advance for diabetics, for whom it has become possible to “control their blood sugar by favoring low GI carbohydrates”.

“Some studies (1,2) have come to corroborate this thesis without however being able to conclude definitively on its effectiveness”continues the Federation. “High-GI carbohydrates appear to suppress hunger quickly and briefly (for one hour after ingestion) while low-GI carbohydrates suppress hunger between 2 and 6 hours after ingestion ( 3.4)”.

The glycemic index is measured on a scale that goes from 0 to 100. The higher it is, the more the carbohydrates contained in the food that we have eaten pass into the blood.“The level of sugar contained in the food has no relationship with this increase in the glycemic power of the food”.

“Some nutritionists consider the GI as a tool for weight control. High glycemic index carbohydrates causing high insulin secretion favoring their storage in the form of fats »notes the French Federation of Cardiology.

The way in which sugars are metabolized has a strong impact on the body: high GI foods, quickly assimilated by the body, tend to be stored as fat by the body. By causing a peak, then a sudden drop in the level of insulin in the blood, they also promote pump strokes and appetite.

Low GI foods have an important role because they stall immediately and, by regulating blood sugar, satiate durably. By limiting the strokes and cravings, they allow weight stabilization and limit certain health problems such as diabetes and cardiovascular disease.

Ideally, you should balance your food bowl with an intake of proteins, carbohydrates, fats, and fibers.

The glycemic index is calculated from the curve of the blood carbohydrate level tested following the ingestion of this or that food. This curve is compared to that food “referents”what are either the glucose, be the White bread both of which have a GI of 100. Discover foods with a GI, moderate or high.

Among the foods with a low index or glycemic index, we can mention:

Foods with a medium glycemic index include:

• Sorbet;
• Whole wheat bread ;
• Chocolate bread ;
• Muesli;
• Oatmeal ;
• Jam ;
• Potato steamed in its skin;
• Cooked beets;
• Pizza;
• Melon;
• Banana ;
• Blackberry;
• Basmati rice ;
• Whole grain pasta and cereals;
• Kiwi ;
• Apple juice…

Even if they have a moderate GI, it is advisable to do not abuse these foodsand of eating them together with others with a low GI which will lower the GI in general.

Foods with a high glycemic index include:

• Fried potatoes;
• Mash potatoes ;
• White and quick-cooking rice;
• Corn flakes ;
• Cooked carrot;
• White and brown sugars;
• Chips ;
• soft drinks;
• Cookies;
• Chocolate bars ;
• Baguette ;
• White bread ;
• Rusk;
• Croissant.

Foods with a high glycemic index cause a rapid rise in blood glucose levels. Avoid consuming it alone and too often.

“The glycemic index being an insufficient tool in isolation, a new concept was recently inspired by it: the glycemic load », explains the French Federation of Cardiology. And unlike the glycemic index, it includes the amount of carbohydrates.

The right glycemic load? “She is weak if it is below 10 And high above 20. Glycemic loads can add up, and on a single day, the daily glycemic load is considered low below 80 and high above 120”.

• Low glycemic load: less than 80 ;
• Normal glycemic load: 80 to 120 ;
• High glycemic load: greater than 120.

If you’re using GI and glycemic load as a tool to help you lose weight, remember to combine physical activity at a Healthy eating for maximum long-term results.

Beyond its role in weight loss, some scientific studies show that the GI diet has beneficial effects on the control of cardiovascular risk factors and diabetes.

To have a balanced diet (for weight loss or not):

• Choose carbohydrates with a low glycemic index. Stop consuming it with every meal. They will satisfy your appetite and help keep you from snacking;
• Never eat foods with a high glycemic index alone. Systematically combine them with other foods (fats, proteins, low GI carbohydrates) that will slow down their assimilation. “The food context also acts on the glycemic response: whether the food is eaten alone or during a mealthe variation in blood sugar will not be the same”, notes the French Federation of Cardiology. “The concomitant presence of other foods indeed modulates gastric emptying”;
• Limit processed foods (prepared meals, fast food, etc.). They’re refined, and modified with added fats and sugars, so they see their GI skyrocket. Eat in the simplest and most natural way possible;
• Reduce your cooking times. Some foods, depending on how they are cooked, see their GI totally modified. Overcooking carbohydrates increases their glycemic index: prefer pasta and rice al dente. Likewise, the vegetables raw (carrot, etc.) have a much lower GI than cooked vegetables: prefer raw vegetables. “Cooking a food will therefore increase its glycemic index and the number of additional GI points will depend on the cooking time, the temperature, the possible addition of fat”, concludes France Assos Health.