Online Glycemic Index (GI) Calculator: This Glycemic Index (GI) calculator is a method of ranking foods, from 0 to 100, which is a scale of how a food affects blood glucose levels.
You can search in the Glycemic Index Database of Foods
The glycemic index compares portions of foods that have the same carbohydrate weight based on their ability to raise blood sugar (blood glucose). It indicates how fast the glucose of a food is in the blood.
All carbohydrates, whether simple or complex, cause a sharp rise in the blood sugar level. This peak blood sugar occurs 30 minutes after ingestion and is larger or smaller. It determines the glycemic index of the food.
Foods are then classified into three categories, on a scale of 0 to 100 (Classification used by the Canadian Diabetes Association):
For a number of reasons, Diabete Quebec does not promote the use of Glycemic Index (GI).
And to define a new value scale:
Because the story does not stop there ... Indeed, the mastery of the glycemic index (GI) already represents a certain evolution. Purists will however like to qualify the relevance of the glycemic index by highlighting the need to weight this value to the amount of carbohydrates present in a portion of the food studied. The calculation of the glycemic index is in fact based on the evolution of blood glucose following the consumption of 50g of carbohydrates present in the studied food. However, depending on the carbohydrate concentration of the food, it may be necessary to consume very variable amounts to reach this value. Thus, the concept of glycemic load (GL) was introduced in 1997 by Professor Walter Willett of Harvard University: it allows to correlate the glycemic index of a food to the amount of carbohydrates consumed in a ration of studied food, according to the following calculation:
Gl = ((GI) x amount of carbohydrate in a portion of food (g)) / 100
High (GI) foods promote fat storage by causing insulin spikes. On the contrary, favoring foods with a low glycemic index allows you to lose weight and reduce the risk of cardiovascular disease. Foods with a low or medium glycemic index are fresh fruits, boiled potatoes, whole grains, multi-grain breads, rye, wheat and spelled, legumes such as lentils, green beans and chickpeas. It is important to choose the right cooking method because some preparations increase the (GI) and others reduce it. Thus, pasta cooked "al dente" has a lower (GI) than very cooked pasta.
almonds, walnuts, hazelnuts, anchovies, avocado, oats,
beetroot, broccoli, agave, dried apricot,
cocoa without sugar, sprouted cereals,
fruit compotes without added sugar,
tomato coulis, barley flour, chickpeas, soybeans,
cottage cheese, faisselle, petit-suisse,
fresh fruits (all except pineapple, papaya, grape, melon, kiwi, lychee, watermelon, ripe banana),
chia seeds, sesame seeds, squash, sunflower, flax.
konjac, soy milk without added sugars, cow's milk,
fresh vegetables (all except pumpkin, cooked carrot, cooked beetroot, parsnip), pulses,
acacia honey, mustard, coconut, olives, barley, quinoa,
wheat and oat bran, tofu, vermicelli (wheat / soy),
coffee, tea and infusion without sugar.
Cereal-based products: white bread, sandwich bread, cornflakes.
Starchy foods: quick-cooking white rice.
Potato products: mashed potatoes, French fries.
You should know that the more insulin secretions are high and frequent, the more the body is forced to adapt and in the long term, the cells will become resistant to insulin. By focusing on low Glycemic Index (GI) foods, the body is less strained and the onset of type 2 or non-insulin-dependent diabetes is delayed.
Fresh vegetables combined with starches including legumes, fresh fruit in reasonable quantities will be welcome. Sugar and sweet products should not be banned, but they should preferably be consumed at the end of a meal, such as a square of dark chocolate with a little coffee!