The glycemic index of foods, does it mean anything?

We eat too sweet. To maintain a healthy weight or lose and to protect against chronic diseases (diabetes, cancer, cardiovascular diseases ), we must reduce our sugar intake and focus on foods with a low glycemic index. The question is what this index and the glycemic index connaiîre food.

The food with the highest glycemic index is white sugar. 
White sugar is the food that has the glycemic index as the highest (100). This is the reference food.
A high glycemic index food stimulates insulin release.

The more a food has a high glycemic index, the more he finds himself quickly into the bloodstream, prompting our body release of a sudden a lot of insulin to facilitate the penetration of glucose into the cells and thus to lower blood sugar.

The ingestion of food with a high glycemic index causes a rise in blood sugar immediately. 
The higher the glycemic index of a food is, the more quickly and strongly he raises the level of sugar in the blood, that is to say, the blood sugar. But this increase in blood sugar more, the more the body releases insulin to lower blood sugar.

 Foods with high glycemic index promote appetite. 
The more a food has a high glycemic index, the more it increases blood sugar and the body releases insulin to lower it. Result, blood sugar goes down very quickly, which increases hunger. Thus, foods with high glycemic index stimulate the appetite, promoting weight gain.

When dieting, we must focus on foods with a low glycemic index. 
Foods with high glycemic index cause a rapid rise followed by a sharp drop in blood sugar. This secondary low blood sugar increases appetite. If dieting, it is advisable to focus on foods with a low glycemic index such as whole grains, vegetables, legumes, etc., at the expense of sweets, soft drinks, white bread, refined grains, etc.

What are the meals that have the lowest glycemic index? Flours and whole grains. 
Flours and refined grains and so for example white bread are more climb glycemic full versions: rice, pasta, bread. The more finely the beans are ground, the higher the glycemic index increases.

Meat and fish have no glycemic index. 
Devoid of carbohydrates, meats and fish do not affect blood sugar levels. However, meat in particular can reduce the glycemic index of other foods eaten at the same time.

Glycemic load and glycemic index, it's not the same. 
The glycemic index indicates the quality of carbohydrates contained in a particular food, while glycemic load also takes into account the amount of carbohydrates in a normal portion and effect "antiglycémiant" fibers.
Dietary fiber decreases the glycemic index.
This is also the case, to a lesser extent, proteins and lipids.
We note that we must take into account the glycemic index of each food, but also their associations.

Hydration and heat affect the glycemic index of foods by increasing it. 
For example, raw carrots have a glycemic index of 20, which rises to 50 when it is boiled.
Some industrial processes such as pre-cooking also raise the glycemic index of a cereal. Thus, various varieties of the same may have different food glycemic index.

Over a banana ripens, the more its glycemic index increases. 
The glycemic index starchy fruits (bananas, apples, mangoes) increases as they ripen, especially regarding bananas. Thus, a green banana has a relatively low glycemic index (40), which amounts to 65 to the peak of ripeness (which starch is less resistant). Cooking a banana entraîine the same phenomenon.

This evolution of the glycemic index are left with the potatoes: the glycemic index of new potatoes is lower than that of potatoes have been stored for several months.