{"id":344774,"date":"2014-06-20T13:00:23","date_gmt":"2014-06-20T05:00:23","guid":{"rendered":"http:\/\/www.mariefranceasia.com\/uncategorized-hk\/understand-lindex-glycemic-344774.html"},"modified":"2019-05-04T09:23:29","modified_gmt":"2019-05-04T01:23:29","slug":"understand-lindex-glycemic","status":"publish","type":"post","link":"https:\/\/www.mariefranceasia.com\/hk\/galerie\/understand-lindex-glycemic-344774.html","title":{"rendered":"All you need to know about the Glycaemic Index"},"content":{"rendered":" <h2> <span>WHAT IS GLYCAEMIC INDEX?<\/span> <\/h2> <p>It is the ability of a food to increase the rate of circulating <a href=\"http:\/\/www.mariefranceasia.com\/health\/healthy-practices\/why-do-we-get-tired-in-the-day-6211.html#post-6211\">blood sugar<\/a> (glucose).\u00a0The higher the GI of a food, the stronger and faster the increase of glucose, and the more the blood sugar levels rise.\u00a0It replaces the less-reliable concept of \u201cslow and fast sugar\u201d that nutritionists have abandoned.<\/p>  <h2> <span>WHY SHOULD WE CARE?<\/span> <\/h2> <p>Faced with an influx of sugar, the body quickly reacts to restore blood sugar levels to normal.\u00a0As a result, it becomes a roller coaster, and when it is low, there is a risk of bouts of fatigue, hunger pangs, <a href=\"http:\/\/www.mariefranceasia.com\/health\/healthy-practices\/test-the-different-intensities-of-your-hunger-7496.html#post-7496\">cravings<\/a>... and thus weight gain.\u00a0In addition, a high-GI diet\u00a0tires the pancreas (in charge of glycaemic control) and can increase the risk of type 2 diabetes. This constant exposure to excess sugar also increases levels of inflammation, which weakens the cardiovascular system.\u00a0Without being a hard-and-fast rule, GI has become an asset from the point of view of <a href=\"http:\/\/www.mariefranceasia.com\/health\/on-my-plate\/keep-bearings-19727.html\">dieting <\/a>as much as health.\u00a0Foods with a low or medium GI satiate more because they generally have good fibre content.\u00a0According to several studies, they also help to promote the \"good\" cholesterol.<\/p>  <h2> <span>HOW DO WE MEASURE IT?<\/span> <\/h2> <p>There is a glycaemic index for all foods that provide sugar to the body once digested.\u00a0This is the case of bread, cereals, starches, <a href=\"http:\/\/www.mariefranceasia.com\/food\/recipes-and-products\/top-30-recipes-spring-cook-vegetables-fruits-otherwise-20336.html#post-20336\">fruits and vegetables<\/a>.\u00a0GI ranges from 0 and 100. When choosing a food with high GI, the ideal is to combine it with a food that has\u00a0low GI.<\/p>  <h2> <span>DOES ONE TYPE OF FOOD ALWAYS HAVE THE SAME GI?<\/span> <\/h2> <p>Not necessarily.\u00a0The glycaemic index is certainly a value of reference, but it varies according to the method of cooking, preparation (grinding, mixing and industrial refining increases the GI of foods) and food associations.\u00a0<a href=\"http:\/\/www.mariefranceasia.com\/food\/recipes-and-products\/bavette-pasta-with-prawns-pesto-genovese-potatoes-and-green-beans-4898.html\">Pasta<\/a>, especially\u00a0wholemeal pasta, has low GI, low blood sugar and slowly increase blood sugar levels, provided it is cooked <em>al dente<\/em>.\u00a0If it is overcooked, their GI level increases sharply.\u00a0This is the same for potatoes, prepared baked or <a href=\"http:\/\/www.mariefranceasia.com\/food\/recipes-and-products\/mashed-potatoes-topped-with-ham-10247.html#post-10247\">mashed<\/a>.\u00a0It is thus better to steam them.\u00a0Vegetables rich in dietary fibres are good GI moderators.\u00a0Rice, when served with chicory or braised spinach, also halves the GI.<\/p>  <p><em>Isabelle Soing<\/em><\/p> ","protected":false},"excerpt":{"rendered":"<p>It is the new ally of our diets and more balanced nutrition. But how does GI really work? We answer all your questions.<\/p>\n","protected":false},"author":70,"featured_media":26897,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_metadesc":"Take a look and learn how to control your blood sugar levels with the glycemic index - a list for all of the foods that provide our body with sugar once digested.","_is_translated":false,"_source_post_url":"","is_displayed_in_hp":false,"displayed_in_hp_after_update":false,"is_thumb_featured":false,"template_without_diapo":"","enable_bloc_resume":false,"bloc_resume_post":[],"ctc_post":false,"footnotes":""},"categories":[9791,16864,16923],"tags":[3210,5227,3211,1580,3209,3208,46,462,1038,3212,10420,463,2139],"class_list":["post-344774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-galerie","category-galerie-hk","category-on-my-plate-hk","tag-blood-sugar","tag-cotton-bud","tag-diabetes","tag-eating-healthy","tag-gi","tag-glycaemic-index","tag-health-2","tag-health-advice","tag-health-care","tag-health-concern","tag-healthy","tag-healthy-diet","tag-healthy-food"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - 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