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Glycemic index

What is the Glycemic Index? The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body).

Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.

Glycemic Index values are determined experimentally by feeding human test subjects a fixed portion of the food (after an overnight fast), and subsequently extracting and measuring samples of their blood at specific intervals of time.

The Glycemic Index Yields Some Surprises
Nutritionists used to believe that all simple sugars digested quickly and caused a rapid rise in blood sugar, and that the opposite was true for "complex carbohydrates". But that's not always the case. While many sweet and sugary foods do have high GI's, some starchy foods like potatoes or white bread score even higher than honey or table sugar (sucrose)!

How can we limit thee effect of GI?

1. MIx vegetables with your food
Vegetables have a low GI.  You can lower the GI of a pasta dish just by replacing with 50% of vegetables instead of pasta.  For instance, you can mix zucchini or eggplants with your pasta... delicious.  It's a safe and quick way to control the blood glucose.

2. Add some vinegar

Best is apple cider vinegar unpasteurized that you find in organic shops, lowers the GI of a meal in a quite important propotion (15 to 35% on average).  This vinegar can be used in a vinaigrette or added on directly on food (like on rice from suchis), or for the brave ones, drink diluted into a glass of water before meal.  If you don't like this idea of vinegar, it works with lemon too!

3. Eat cold patatous instead of hot ones

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