What is a glycemic index and why is it so important?

What is a glycemic index?

Glycemic index is defined as a method of classifying food products which refers to the effect of their consumption on the rate of change in sugar levels over the next 120 minutes. The higher the GI index of a foodstuff, the significantly higher the blood glucose content after consumption. On this basis, products can be divided into 3 specific groups::

• low GI (≤55)
• medium GI (56-69)
• high GI (≥70)

It is not difficult to guess that the glycemic index is a concept that relates primarily to carbohydrates. Its value is much more reliable than calories. A high GI value will lead to a rapid increase in glucose levels, which can translate into a quicker feeling of sluggishness and fatigue. A low glycemic index is much more beneficial to health.

What are the advantages of products with a low glycemic index?

Maintaining an optimal blood sugar level ensures proper functioning of the metabolism as well as stable values of other biochemical parameters. Therefore, the consumption of products with a low glycemic index brings a number of valuable health benefits:

• stabilisation of blood pressure values,
• reducing the chances of becoming overweight or obese,
• preventative reduction of the development of insulin resistance,
• reduction of the risk of uncontrolled postprandial glycemia,
• decrease of the risk of cardiovascular and metabolic diseases (e.g. diabetes),
• regulation of blood cholesterol levels (maintaining balance between LDL and HDL),
• neutralising the adverse effects of oxidative stress and free oxygen radicals

Weight loss and the glycemic index - how to approach this?

It cannot be denied that the value of the GI parameter will play an important role in the process of weight loss and the fight against excess kilograms. Experts believe that products with a low glycemic index should be chosen, but that is not all. It is also worthwhile to enrich the daily diet with fibre-rich products that will allow limited sugar absorption. Thanks to this, the risk of an uncontrolled rise in glucose levels is significantly reduced. Which foods should be chosen? Legume seeds, vegetables, fruit and whole grain products. In addition, you should not forget the complete protein that can be supplied from fish, lean meat, eggs or dairy products. The 100% Natural Whey Protein Concentrate - a maximally pure whey protein concentrate (WPC) from Olimp Sport Nutrition, free of any additives, will also be a good choice.