Foods with a high glycemic index and health risks

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Extract from the article: Some foods have a high glycemic index (GI), which can have an impact on health if consumed excessively. The Glycemic Index (GI) is a criterion for classifying carbohydrate-containing foods according to their effect on blood sugar or glucose levels. U

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Some foods have a high glycemic index (GI), which can have an impact on health if consumed excessively. The Glycemic Index (GI) is a criterion for classifying carbohydrate-containing foods according to their effect on blood sugar or glucose levels. Understanding what a high-GI food is, knowing the list of such foods and how to avoid or replace them can contribute to a healthier, more balanced diet.

The Glycemic Index (GI) measures a food's ability to cause a rapid and sharp rise in blood glucose levels. This happens because certain foods quickly release their carbohydrates into the bloodstream, causing a rapid rise in blood sugar levels. The GI classifies foods according to their effect on blood sugar levels. It is measured as a percentage in relation to a reference, glucose, which has a GI of 100. Foods with a GI above 60 are considered high GI, those between 40 and 59 are medium GI, and those below 40 are low GI. The lower the GI, the more recommended the food is for a healthy diet.

What are high-GI foods?

Many foods have a high GI.These include beer, sandwich bread, mashed potatoes, rice flour, white bread, semolina, white wheat flour and others.Fiber content, carbohydrate, fat and protein composition, and the degree to which a food has been processed all influence its GI. In general, the more processed a food, the higher its GI.This is because it lacks fiber.

Health risks

A diet based mainly on high-GI foods can have adverse health consequences.Excessive sugar consumption leads to storage of sugar in the form of fat, which can lead to unwanted weight gain.What's more, the rapid rise in blood sugar levels followed by a drop can trigger snacking cravings and feelings of hunger shortly after meals. Excess sugar over the long term can also increase the risk of type 2 diabetes and cardiovascular disease.

How to avoid high GI foods?

The aim is not to eliminate high-GI foods altogether, but to eat a balanced and varied diet.Taking your time to eat slowly can help regulate blood sugar levels.The way a food is cooked can also influence its GI.Opting for gentle cooking methods, such as steaming, can keep the GI lower.Fried foods often have a high GI because of the oil.Replacing high-GI foodsRather than seeking to specifically replace high-GI foods, it is advisable to favor a diet based on whole, fiber-rich foods.Wholefoods, such as wholemeal breads and wholegrain cereals, offer a slower release of carbohydrates, helping to keep blood sugar levels stable.These foods also have health benefits, notably by promoting a healthy intestinal microbiota.

Raymond DZAKPATA

Source: Delphine Caillon-Loger, Dietitian Nutritionist, Nantes (France)