How does the Glycemic Index (GI) is measured in a food?

How does the Glycemic Index (GI) is measured in a food?

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It is measured depending on the type of nutrients each type of food provides and on how they have been processed:


-FAT.- Those foods which contain both fat and carbohydrates have a lower glycemic index than the ones without fat contents, for example, chocolate.

-FIBRES.- The higher the fibre content (especially soluble fibre), the lower the GI, for example, oat and fruits.

-PROTEIN.- High protein contents in foods tend to moderate their GI. For example, legumes such as soy, peas, etc.

According to how carbohydrates are processed:

-Grain thickness.- The thinner and more refined the grind, the higher the IG.
-Treatment and gelling process.- The more processed, the higher the GI.

-Mixes and presentation.- If a mix has more starch and less flour, it will have a higher GI.
-Preparation and cooking process.- The more foods are heated, cooked, baked or boiled, the higher the GI.

-Ripening process.- The riper the fruit, the higher the GI.

-Preserving.- The longest the shelf life of a product, the higher the GI.

So it is quite simple: we need to consume less processed foods and more fresh foods.

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