Take care of your sugar. Low glycemic index and a diet that supports your health and insulin resistance
In a world dominated by fast food and highly processed foods, more and more people are struggling with carbohydrate metabolism disorders. Two concepts deserve special attention: the glycemic index and insulin resistance. Understanding them and consciously composing a diet can significantly affect the quality of life, especially if you are at risk of developing type 2 diabetes. Products with a high glycemic index negatively affect blood glucose levels. Why?
What is the glycemic index?
The glycemic index (GI) is a measure of how quickly blood glucose levels rise after consuming a given product. This indicator was developed to help classify carbohydrates – not by quantity, but by quality and their impact on glycemia.
Depending on the glycemic index value, products are divided into:
Low glycemic index (low GI) – ≤55:
e.g. non-starchy vegetables, whole grain al dente pasta, rye bread, coarse groats, legumes,
Medium glycemic index (medium GI) – 56–69:
e.g. cooked carrots, pineapple, couscous,
High glycemic index (high GI) – ≥70:
e.g. watermelon, white bread, jasmine rice, sweets.
The glycemic index table and, increasingly, the glycemic load table, which additionally takes into account the amount of carbohydrates in a portion, are today a basic tool in diet therapy for type 2 diabetes, obesity and insulin resistance.
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What is insulin resistance?
Insulin resistance is a condition in which the body produces insulin, but the cells cannot use it effectively. As a result, there is an increased level of insulin and glucose in the blood after eating. This is an alarm condition that often precedes prediabetes and leads to the development of type 2 diabetes. Early diagnosis and lifestyle changes – primarily a low-glycemic diet – can reverse metabolic processes and restore the body's balance.
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Symptoms of insulin resistance
The most common symptoms include:
- chronic fatigue, drowsiness after meals,
- a sharp increase in appetite for sweets and fast carbohydrates,
- overweight, especially around the belly,
- headaches and problems with concentration,
- skin problems – e.g. dark spots in skin folds.
Untreated insulin resistance can lead to pancreatic overload, loss of cell sensitivity to insulin, and the development of chronic hyperglycemia and then diabetes.
Why is it worth monitoring the glycemic index?
High glycemic index products lead to a rapid increase in blood glucose, which causes an intense insulin spike. This mechanism, repeated every day, leads to:
- weight gain,
- reducing cell sensitivity to insulin,
- increased risk of heart and vascular diseases,
- development of type 2 diabetes.
Products with a low glycemic index are absorbed more slowly, stabilize glycemia, and their consumption does not cause rapid spikes in glucose levels. These are also products that most often contain dietary fiber, which slows digestion and improves insulin sensitivity.
Glycemic load – an even more accurate indicator
While the glycemic index tells us about the quality of carbohydrates, their overall impact on glycemia is equally important – this is what the glycemic load (GL) measures. It takes into account both the GI and the amount of carbohydrates in a portion of a given product. This allows us to better assess the real impact on blood glucose levels.
Example? Watermelon has a very high GI but a low GL – because it contains few carbohydrates in a typical serving.
These products have a low glycemic index:
- groats: buckwheat, barley, quinoa,
- whole grain pasta cooked al dente,
- sourdough rye bread, whole grain rye bread,
- legumes: chickpeas, lentils, beans,
- non-starchy vegetables: zucchini, raw carrots, broccoli, spinach.
Low GI Diet When You Don't Have Time to Cook - eatyx:
The low glycemic index of the above eatyx meals has been confirmed by research conducted by the Karol Marcinkowski Medical University in Poznań. The glycemic index values obtained in the studies indicated a low glycemic index, not exceeding 55% (Brand-Miller, 1999, Foster-Powell, 2002, Atkinson et al. 2021).
Pełnowartościowe posiłki w zestawieZestaw dla diety z niskim indeksem glikemicznym
BALANCED FULL-VALUED LIQUID MEAL, READY TO EATPISTACHIO LACTOSE FREE 500 ml
BALANCED FULL-VALUED LIQUID MEAL, READY TO EATSALTED CARAMEL LACTOSE FREE 500 ml
BALANCED FULL-VALUED LIQUID MEAL, READY TO EATLACTOSE FREE CHOCOLATE 300 ml
BALANCED FULL-VALUED LIQUID MEAL, READY TO EATMANGO LACTOSE FREE 300ml
High glycemic index foods to avoid:
- white rice,
- wheat roll,
- white bread toast,
- fries,
- sweets,
- sweetened drinks,
- overcooked pasta,
- products containing little fiber and a lot of simple sugars.
Low GI Menu – Practical Example
Breakfast: eatyx complete meal in a 500 ml bottle with salted caramel flavour
Lunch: roasted turkey breast, buckwheat, steamed broccoli, olive oil
Dinner: Lentil salad with roasted peppers, rocket and pumpkin seeds
Snack: eatyx complete meal in a 300 ml bottle with chocolate flavor
Drink: herbal tea or lemon water
Summary: Eat consciously with eatyx
Controlling the glycemic index and glycemic load is a key element of a diet that supports health in type 2 diabetes and insulin resistance. By choosing products with a low GI, rich in dietary fiber, you stabilize glucose levels, support metabolism and feel better every day.
With eatyx you don't have to count, analyze and cook every day from scratch. Our dishes have been composed in such a way that they contain whole grains, legumes, healthy fats and appropriately selected portions - all to keep your glycemia under control. This has been confirmed by research at the Karol Marcinkowski Medical University in Poznań.
eatyx is ready meals with low GI. For you.
Literature:
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Włodarek D., Lange E., Kozłowska L., Głąbska D., Diet therapy, PZWL, Warsaw, 2014,
Jarosz M., Siuba M., Gugała S.: Glycemic index and body weight. Human Nutrition and Metabolism, 2008, 35, 5-6, 443-454,
Jenkis DJ, Wolver T..M., Taylor RH: Glycemic index of foods: a physiological basis for carbohydrates exchange. Am. J. Clin. Nutr., 1981, 35, 362-366,
Wolever TM, Jenkins DJ, Jenkins AL, et al.: The glycemic index: methodology and clinical implications. Am. J. Clin. Nutr., 1991, 54, 846-854,
Foster-Powell K., Holt S., Brand-Miller J.: International table of glycemic index and glycemic load values. Am. J. Clin. Nutr., 2002, 76, 5-56,
Atkinson FS, Foster-Powell K, Brand-Miller JC: International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008, 31, 12, 2281-3,
Ciok J., Dolna A.: Glycemic index and lipid metabolism disorders. Żyw. Człow. Metab., 2005, 32, 1, 39-47,
Fros D., Dornhorst A.: The relevance of the glyceamic index to our understanding of dietary carbohydrates. Diabetes. Med., 2003, 17, 336-345,
Jarosz M., Kłosiewicz L. Prevention and treatment. in: Institute of Food and Nutrition recommends. Obesity. M. Jarosz, J. Dzieniszewski (eds.), Warsaw, PZWL Medical Publishing House, 2006, 37-46,
Lange E.: The use of the glycemic index of food in the diet therapy of obesity. in: Physiological conditions of dietary treatment, collective work, Warsaw, SGGW Publishing House, 2004, 335-341,
Brand-Miller J., Marsh K.: Low-glycemic index diet – a new way of eating for everyone? Pol. Arch. Med. Wew., 2008, 118, 5, 1-3,
Lin CS., Kimokoti RW., Brown LS., Kaye EA., Nunn ME., Millen BE: Methodology for adding glycemic index to the National Health and Nutrition Examination Survey nutrient database. J Acad Nutr Diet., 2012, 112(11), 1843-51
Cichocka A.: What's new in the dietary recommendations of the Polish Diabetes Association (PTD) 2017 for patients with type 2 diabetes. Gabinet Prywatny, 2017, vol. 24, no. 4'17, (254): 21-29,
Cichocka A.: Practical nutritional guide for weight loss and prevention and treatment of type 2 diabetes and cardiovascular diseases. Medyk Publishing House, Warsaw, 2016, 1-408.