Introduction: Understanding the Impact of Glycemic Indexes
In addressing our health through nutrition, understanding the glycemic index (GI) and the glycemic load (CG) becomes essential. These indicators not only reflect our body’s response to the foods we consume but, as confirmed by a recent study published in Lancet Diabetes Endocrinology, directly influence the risk of developing serious conditions such as type 2 diabetes, cardiovascular diseases and even some types of tumors.
The Research: What the Jenkins et al. Study Says.
The work conducted by the team led by Professor David Jenkins of the University of Toronto analyzed 48 previous studies, evaluating the associations between GI, CG and various pathologies, including type 2 diabetes, cardiovascular diseases and diabetes-related cancers. The results were unequivocal: diets with a high glycemic index and glycemic load are directly related to an increased risk of these diseases, as well as general mortality.
What Are the Glycemic Index and Glycemic Load?
The Glycemic Index measures the rate at which blood sugar levels rise after consuming a particular carbohydrate-containing food, compared to a reference food. The Glycemic Load instead, considers both the glycemic index and the quantity of carbohydrates present in the foods consumed.
Practical Implications: How to Act in Daily Life
So, what can we do in daily life to protect our health? Here are some suggestions:
1. Prefer High Quality Carbohydrates
Opt for whole carbohydrates and foods rich in fiber can significantly reduce the risk related to the glycemic index. These foods tend to have a less abrupt impact on blood sugar levels.
2. Balance your meals
Accompany carbohydrates with fibre and healthy fats such as extra virgin olive oil, avocado and oilseeds can help stabilize blood sugar levels and reduce the overall glycemic index of a meal.
3. Pay attention to the cooking method
The way we prepare food can affect its glycemic index. For example, al dente pasta has a lower GI than highly cooked pasta. Accompanying dishes with vegetables and proteins rather than condiments with a high sugar content can further lower the overall glycemic load of the meal.
4. Avoid Added Sugars
Avoid foods with added sugars can help keep the overall glycemic index of your diet low.
Conclusions: The Importance of Conscious Food Choice
In conclusion, attention to the glycemic index and glycemic load of the foods we consume can make a difference in our long-term health. Taking care of the quality and composition of carbohydrates in our daily diet can significantly reduce the risk of developing chronic diseases and improve overall well-being.