Three in five adult Poles are already overweight. One in four is obese. The National Health Fund estimates that in 2025, 26% of adult women and 30% of adult men will be obese. Obesity is responsible for a number of dangerous diseases (including hypertension, diabetes, arthritis), which translates into worsening overall health and premature deaths.
The primary cause of excessive body weight is an excess of energy absorbed over energy expended. The result is an energy surplus stored in fat cells, which enlarge or increase in number. Frequent consumption of products with a high glycemic index is one of the causes of obesity. Therefore, any person struggling with overweight should know what the glycemic index is and what foods to choose. A low glycemic index (GI) is the basis of a healthy diet. Knowing the GI value of a particular product allows us to control sugar levels after a meal. Different foods raise glucose levels to different degrees. Some of them raise sugar rapidly, others release glucose gradually. This is particularly important for diabetics and people at risk of vascular and cardiac diseases.
The glycemic index is an indicator of the effect of food products on the increase in blood glucose levels 2-3 hours after consumption. It determines the rate of increase in its concentration compared to that which would occur after consuming the same amount of pure glucose (the GI for glucose is 100). In a healthy person, blood sugar levels should remain more or less constant throughout the day and not exceed 150 mg/dl. After each meal, the glucose concentration rises, but after 2-3 hours it should return to normal levels. Products that have a GI of less than 50 have a low glycemic index, those with a GI between 55 and 70 are medium glycemic index products, and foods with a GI above 70 have a high glycemic index. A lower GI indicates a smaller increase in postprandial glycemia.
Low glycemic index foods include eggs, green vegetables, fish, tomatoes, raw carrots, seafood, zucchini, garlic, passion fruit, soy pasta, other pasta prepared al dente, whole grain rye bread, and most legumes. High glycemic index foods include Nutella, honey, canned fruit, beer, baked potatoes, French fries, French fries, raisins, white bread, cooked carrots, popcorn, watermelon and pumpkin, among others.
The higher the GI of a given food, the faster the rise in blood glucose. The pancreas begins to secrete large amounts of insulin, and this causes hypoglycemia. This signals the pancreas to secrete glucagon. Glucagon releases glucose from the stores. That's why it's very common to feel hungry quickly after eating sugary foods or drinks, or to reach for something sweet after a hearty dinner. Excess glucose absorbed by the body's cells is stored as fat. If we eat foods with a low glycemic index, such as whole grain bread, then the release of carbohydrates, glucose, is gradual, slow. It does not trigger the secretion of pancreatic hormones.
To lower the glycemic index, we should combine carbohydrates with fat and protein in our meals, add fiber to our meals, avoid overripe fruits, which are high in simple sugars, cook pasta and cereals al dente, do not grind (chop, blend) foods, and eat meals slowly.
