Glycemic Index
As already explained in our guide to carbohydrates, there are long-chain and short-chain carbohydrates. Both have different effects on our body. To understand this, let’s first take a look at what happens in the body when we eat carbohydrates.
What happens in the body when we eat carbohydrates?
As soon as we eat carbohydrates and they are broken down into sugar, the sugar level in the blood rises. In order for the sugar to enter the cells and be used as energy, the body releases insulin, a hormone that acts like a key and opens the doors of the cells.
What happens in the body when blood sugar rises?
If large amounts of fast carbohydrates are eaten regularly, the body has to constantly release insulin. Over time, the cells respond less and less to this signal, which is referred to as insulin resistance. Sugar then remains in the blood longer, the body stores more fat, silent inflammation increases, and this is precisely what is considered one of the most important drivers of diseases such as type 2 diabetes or cardiovascular disease.
What is the glycemic index?
To better understand which foods have a strong or less strong effect on blood sugar, there is the so-called glycemic index. It indicates how much a food raises blood sugar levels compared to pure glucose. White bread, rice, and cola have a high glycemic index because they cause blood sugar to spike quickly. Lentils, oatmeal, and whole-grain pasta, on the other hand, have a significantly lower index because they are digested more slowly. Even more meaningful is the glycemic load, which takes into account not only speed but also portion size. For example, a small apple has a low glycemic load despite its sugar content, while a large portion of white bread has a massive impact on blood sugar levels.
Why is a high glycemic index bad?
Persistently high blood sugar levels with many peaks are harmful to health. The constant ups and downs put strain on the metabolism, promote inflammation in the body, and can lead to obesity, diabetes, or cardiovascular disease in the long term. For longevity research, the following therefore applies: keeping your blood sugar levels stable not only supports your energy and concentration in the short term, but also lays the foundation for healthy aging.
Everyday tips for low blood sugar
There are simple ways to keep blood sugar stable in everyday life. Those who prefer fiber-rich foods such as vegetables, whole grains, and legumes slow down sugar absorption and avoid extreme spikes. The order in which you eat also plays a role: if you eat vegetables or protein first and then carbohydrates, your blood sugar will remain much more stable. Exercising after a meal, even a short walk, helps the muscles absorb sugar from the blood. And reducing sugar, white flour products, and highly processed snacks takes the strain off your insulin system.
Stable blood sugar levels not only ensure that we feel fitter, more focused, and more balanced in our everyday lives. They also protect the heart, blood vessels, and brain, slow down silent inflammation, and keep the metabolism flexible. This is precisely what makes conscious consumption of carbohydrates a central component of a diet that not only satisfies hunger but also actively contributes to a long, healthy life.
