Contents:
- Medical Video: Effect of Protein on Blood Sugars
- Glycemic index of food sources of protein
- Although the glycemic index value of protein foods is relatively low, it should not be consumed in excess
- The food glycemic index value is also influenced by the way it is processed
Medical Video: Effect of Protein on Blood Sugars
The glycemic index, or GI, measures how fast carbohydrates contained in food are converted into sugar by the body. The higher the GI value of a food, the higher your blood sugar level increases. So that foods that have a high glycemic index should be avoided - especially for people with diabetes. Most foods with a high glycemic index are found in food sources of carbohydrates. Then, what about the glycemic index of food sources of protein?
Glycemic index of food sources of protein
Most foods with a high glycemic index are found in food sources of carbohydrates, such as rice and potatoes. Some fruits can contain carbohydrates, but have a low glycemic value.
Meanwhile, food sources of animal protein such as beef, chicken, eggs, and fish have no carbohydrate content at all. Therefore the glycemic index of animal protein foods is practically zero.
However, food sources of vegetable protein still contain carbohydrates so that the glycemic index of these foods must be carefully calculated. For example, IG values in 150 grams of soybeans are 15. While in 150 grams of kidney beans it is known that there is an IG value of 34.
However, usually IG levels of food sources of vegetable protein are not as large as those with high carbohydrate foods. In addition, milk - although including animal protein foods - is a source of protein that has GI values. The IG value of a glass of 250 ml full cream milk is 31. This value is almost equivalent to 80 grams of carrots that have IG of 35, which is low.
Although the glycemic index value of protein foods is relatively low, it should not be consumed in excess
The glycemic index value of protein foods, both animal and vegetable sources, is still considered safe for consumption by people with diabetes because it does not make blood sugar soar.But this type of food will affect your blood sugar in other ways.
Instead of having IG values, these protein foods actually have fat levels that you should also pay attention to.High fat levels in a food can make your blood sugar high. So, when you eat too much fatty foods such as fat from meat, chicken skin, or innards, the accumulation of fat in the body will increase. This excessive amount of fat can affect the work of insulin which is responsible for controlling blood sugar levels.
When this insulin hormone doesn't work properly, then at that moment, your blood sugar level rises sharply. Therefore, people with diabetes not only have to avoid foods with high sugar, but also foods that are high in fat.
The food glycemic index value is also influenced by the way it is processed
The glycemic index of a food is not always the same value. Some factors that influence the value of the glycemic index are:
- How to process or prepare food: Some components in foods such as fat, fiber, and acid (which are found in lemon or vinegar) generally reduce levels of the glycemic index. The longer you cook starchy foods, like pasta for example, the higher the glycemic index.
- Maturity level: In fruits, especially, the level of maturity will greatly affect the value of the glycemic index. For example, the more mature the banana, the higher the glycemic index value.
- Other foods you eat: the value of the glycemic index is determined based on each type of food. But in reality, we tend to consume more and more types of food at once. This can affect how the body digest carbohydrates. If you eat foods that have a high glycemic index value, it is recommended to mix them with foods with a low glycemic index value.
- Body condition: age, physical activity, and how fast your body digests food also influences how your body digests and reacts to carbohydrates.
