What are the glycemic index and glycemic load?

Our body stores reserves in the form of fat, which accumulates mainly in the abdominal area and glutes. This is done when after intake in which the amount of fat or carbohydrates is excessive since the excess carbohydrate from an intake is transformed into fat and stored in our body. 

The glycemic index is the classification of carbohydrates based on the speed of assimilation, sugar being the maximum reference speed, 100.

Carbohydrates are transformed into glucose in our liver. The speed with which this happens determines the level of blood glucose, blood sugar level.  When the blood sugar level is high, our pancreas releases insulin, the hormone that holds the key to open the cells and that they store the nutrients that are distributed throughout the bloodstream.

Glucose is stored in the cells in the form of fat, which is why foods with low glycemic index make the blood glucose level lower and this excess glucose is not stored inside the cell in the form of fat, among others health benefits such as reducing inflammation, reducing diabetes risk or metabolic syndrome (when we are dependent on glucose peaks to not feel down). 

In addition to the glycemic index of carbohydrates, this process is affected by the number of carbohydrates in the intake, this is the "Glycemic Load " of the food. The higher the glycemic index of the foods and the more carbohydrates they contain, the higher the glycemic load of the food and the meal. 

Low GL: less than 10

Moderate GL: Between 10 and 20

High GL: Higher than 20, with a greater probability of storing excess blood glucose in the form of fat in our cells. This is why it is important to fit the glycemic loads according to our activity level.  

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