The glycemic index (GI) is a new way of measuring the blood sugar response to food intake and, in addition to eliminating some traditional ideas, poses important implications for the sport, diabetes and obesity control.

The IG says the impact of a food to increased blood sugar that occurs. Carbohydrates are, in general, a high GI, compared to other foods, like fats or proteins. But not all carbohydrates are equal: those with a high GI produce a greater increase in sugar and faster, and are, in general, they break down quickly during digestion, such as rice, for example. By contrast, foods such as beans have a relatively low GI, because they decompose more slowly.

But what implications does this have? Firstly, they have had to change some ideas, such as the complex carbohydrates (bread, rice, potatoes, …) produce a gradual increase of sugar, sweets while producing sharp. We now know that some foods rich in starch, like rice, have a high GI produce rapid rises in blood sugar. By contrast, moderate amounts of fresh produce large increases in the latter.

The implications for people with diabetes are very important, but also for the athletes, who now can better estimate what foods to take and when to do so with respect to peak physically demanding, according to their GI.

With regard to obesity, some studies indicate that low-GI foods (eg beans) helps to control feelings of hunger and appetite, producing feelings of satiety. Thus, for weight control is recommended a diet rich in carbohydrates with low glycemic index which normally contain, in addition, low fat, which facilitates more even weight control. And, if possible, avoid high GI carbohydrates such as rice.