The glycemic index, or glycemic index, is a physiological parameter used to describe the ability of carbohydrates in a food to raise blood sugar after a meal. It is defined as:
The ratio of the incremental area under the curve (IAUC) of a food containing 50 grams of available carbohydrates to the IAUC of a reference food containing the same amount of available carbohydrates (glucose or white bread). Briefly, it is the ratio of the glycemic effect of a food to the glycemic effect of a standard food (glucose or white bread).
The concept of GI was proposed by the team of Professor D**id Jenkins of Canada in the 1980s [1] and was originally used as a food characteristic parameter to help diabetic patients with glycemic management. In the last two or three decades, global research on GI has yielded fruitful results, and GI is increasingly playing an important role in chronic disease management, weight management, pregnancy health, athlete performance, and functional foods.
High gi food.
After high GI foods enter the digestive tract, their carbohydrates can be quickly converted into glucose, causing a rapid rise in blood sugar and reaching a high peak. In order to lower the elevated blood sugar, insulin stimulates the body to synthesize excess fats, proteins, and glycogen, resulting in a rapid decrease in blood sugar, and even hypoglycemia.
Common high-gi foods include: sugars, refined grains (white bread, most rice), whole wheat bread, most cereal potatoes, desserts, sugary drinks, etc.
Low GI foods.
Low GI foods have carbohydrates that are digested and absorbed more slowly, the blood sugar tends to rise more gently, and the overall degree of increase (peak) is also lower, so it avoids the large secretion of insulin, so that the glucose in the blood can continue to provide energy for the body, rather than being "stored" early.
Common low-GI foods include: multigrain products (some rice, noodles, bread), pasta, legumes, nuts, dairy products and products, most vegetables and fruits, etc.
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