how to reduce the glycemic index thanks to the cooking method?
- The glycemic index was developed in 1981.
- Before that, people with diabetes had to limit all carbohydrates.
- Above 70, the glycemic index is considered high, and low below 55.
Foods all have different effects on our body. This is particularly noticeable through the glycemic index. He “reflects the ability of a food to raise blood sugar more or less quickly over a given perioddevelop health insurance. It also helps to better understand the influence of foods on blood sugar, and to favor foods or methods of preparation that slowly raise blood sugar.” For people with diabetes, knowing the effect of a food on blood sugar is essential, because the disease affects the body’s ability to regulate blood sugar levels, which can have serious health consequences. . Thanks to an adapted treatment, but also to the diet, it is possible to limit the strong variations of the glycemia.
For people without diabetes, knowing the glycemic index of foods can also be interesting. “Some nutritionists see the GI as a tool for weight controlexplains the French Federation of Cardiology. Carbohydrates with a high glycemic index causing a strong secretion of insulin favoring their storage in the form of fats.”
How does cooking affect the glycemic index?
Beyond the nature of the food itself, the way it is prepared influences the glycemic index. “Mashed potatoes have a higher glycemic index than boiled potatoes with the skin on. says health insurance. In general, the longer a carbohydrate-rich food is cooked, the higher its glycemic index..” It’s linked to the starch that these foods contain: when they are overcooked, the starch molecules are released and freeze together, for the digestive system, it’s like a pre-digestion, which will make it possible to transform these molecules more quickly into glucose.
Thus, pasta cooked al dente has a glycemic index of around 40, compared to 55 when well cooked. For the potato, steaming seems to be the best option: the glycemic index is then 65, against 95 when cooked in the oven. In the case of the potato, the preparation technique also matters. Pureed, it will have a higher glycemic index than if it is eaten in pieces.
Glycemic index: avoid cooking, to limit its increase
While some products must be cooked before being eaten, others can be eaten raw. This generally limits the rise in the glycemic index. Did you think Vichy carrots were the healthiest way to eat carrots? In reality, this method of preparation gives a glycemic index of 47, against 16 for raw carrots. However, be careful not to make the sauce too greasy.
The maturity of a food contributes to the evolution of the glycemic index
Also, the glycemic index of foods naturally varies over time. For example, overripe fruits are higher in glycemic index than unripe fruits. This is particularly true for bananas.
However, most vegetables and meats retain a relatively low glycemic index if cooked the right way. And the composition of the meal also plays a role: “The food context also acts on the glycemic response: if the food is eaten alone or during a meal, the variation in glycemia will not be the same.“, underlines the French Federation of Cardiology. Thus, all foods can be consumed, as long as they are correctly cooked and accompanied!
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