The glycemic index of foods varies depending on cooking and preparation techniques. The lower this number, the less the food increases blood sugar levels.
- The glycemic index of foods varies depending on cooking and preparation methods.
- To limit the glycemic index, it is preferable to consume raw foods.
- The variation in blood sugar also depends on how the food is consumed, alone or during a meal.
Foods cause different effects on our body. This is particularly evident for the glycemic index. He “reflects the ability of a food to raise blood sugar levels more or less quickly over a given periodexplains theHealth Insurance. It also allows us to better understand the influence of foods on blood sugar levels, and to favor foods or preparation methods that slowly raise blood sugar levels.” For people with diabetes, knowing the effect of foods on blood sugar is essential, as the disease affects the body’s ability to regulate blood sugar levels, leading to serious health consequences. . With appropriate treatment and diet, it is possible to limit significant fluctuations in blood sugar levels.
For people without diabetes, it is also interesting to know the glycemic index of foods. “Some nutritionists consider GI as a tool for weight controlspecifies French Federation of Cardiology. Carbohydrates with a high glycemic index cause a strong secretion of insulin favoring their storage in the form of fats.”
How does cooking affect the glycemic index?
In addition to the nature of the food, the way it is prepared influences the glycemic index. “Mashed potatoes have a higher glycemic index than boiled potatoes with the skin, details theHealth Insurance. In general, the more a carbohydrate-rich food is cooked, the higher its glycemic index..” This is due to the starch contained in these foods: when they are overcooked, the starch molecules are released and freeze together. For the digestive system, this acts as pre-digestion, transforming more quickly these molecules into glucose.
Thus, pasta cooked al dente has a glycemic index of around 40, compared to 55 when it is well cooked. For potatoes, steaming is the best option: the glycemic index is then 65, compared to 95 when they are cooked in the oven. Likewise, the preparation technique also matters. Puree has a higher glycemic index than potatoes eaten in pieces.
Avoid cooking to limit the increase in the glycemic index
Some products must be cooked before consumption, but others can be eaten raw. This often helps limit the increase in the glycemic index. Vichy carrots are not the healthiest way to consume this food. This method of preparation gives a glycemic index of 47, compared to 16 for raw carrots. Be careful, however, that the vinaigrette is not too greasy.
The ripeness of a food affects the glycemic index
Furthermore, the glycemic index of foods changes naturally over time. For example, very ripe fruits have a higher glycemic index than green fruits. This is particularly true for bananas.
However, most vegetables and meats maintain a relatively low glycemic index if cooked the right way. The composition of the meal also plays an important role: “The dietary context also affects the glycemic response: if the food is consumed alone or during a meal, the variation in blood sugar will not be the same.“, indicates the French Federation of Cardiology. So, provided they are well cooked and well accompanied, all foods can be eaten!