How food structure affects glycemic index: Know your food

People who have to control their blood sugar levels also have to remember about glycemic index, because it affects their blood sugar a lot.

While it's relatively easy to remember what foods are good or bad for you, you should also remember that the structure of your food matters.

Here are a few things why structure can make the glycemic index of some foods higher or lower.

Simple vs. Complex Carbs

Foods with simple carbohydrates, like white bread or sugary snacks, have a structure that makes their sugar quickly enter our blood, causing a rapid rise in blood sugar levels and a high GI. 

On the other hand, foods with complex carbohydrates, like whole grains, have a more complex structure that slows down the release of sugar into the blood, resulting in a lower GI.

Fiber

Fiber is like the strings and bits in some foods, like fruits, vegetables, and whole grains. 

Foods with more fiber have a more complex structure, which slows the release of sugar into the blood, leading to a lower GI.

Processing

Highly processed foods, like sugary cereals or potato chips, often have their natural structure changed. 

This can make their sugar quickly enter the blood, causing a higher GI compared to less processed foods.

Conclusion

In simple terms, foods with simple carbohydrates and less fiber tend to have a higher GI because they release sugar into the blood quickly. 

Foods with complex carbohydrates and more fiber have a lower GI because they release sugar into the blood more slowly. 

Understanding the GI of foods can help us make healthier choices for managing our blood sugar levels.
 

• Related news:
• food
• sugar
• health
• 11 October 2023

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