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.
