In search of the perfect healthy diet

Before explaining what the glycemic index is, a brief introduction is necessary. The international campaign against obesity has called into question the consumption of many foods.

The close relationship between obesity and sugar has caused strong controversy in many areas. Also in the world of sports.

The comprehensive nature of an athlete's physical preparation cannot avoid this issue, which so directly affects their diet. Both in training and in competition, energy expenditure must be prevented with appropriate and healthy nutrition.

The energy we need at specific times is obtained from glucose stored in our body. When we do not have sufficient levels of glucose, our body will obtain it from fat. This process is much slower and insufficient to provide all the necessary energy at a moment of maximum effort.

Carbohydrates are the best nutrients to replenish our body's glucose. Therefore, they cannot be missing from the diet of those who make sport a way of life.

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Doubts arise

The controversy surrounding carbohydrates adds confusion about their intake. Should we eliminate bread from our meals? Is pasta advisable? Are carbohydrate-based sports drinks recommended?

In order to shed more light on the subject and avoid confusion, we are going to introduce two simple concepts:

The Glycemic Index (GI)

The glycemic index (GI) tells us how much carbohydrate-containing foods raise glucose in our blood. The GI of each food is obtained by comparison with reference foods: white bread or glucose. For our daily diet, it is advisable to consume foods with a medium GI.

In the case of an athlete in full physical exertion, the GI of a food should be higher.

There are food tables that establish the GI. According to these, we can obtain the following classification:

1. – Foods with a low GI: when it is below 55.
2. – Foods with a medium GI: if it is between 56 and 69.
3. – Foods with a high GI: when it is above 70.

The Glycemic Load (GL)

Glycemic load (GL) is based on the glycemic index, referred to above, but taking into account the serving size and its carbohydrate content. The data we obtain is closer to reality than the GI. It tells us how much a serving will influence the presence of sugar in our blood.

Lower GL means lower blood glucose.

The formula used to calculate the glycemic load is:

GL = (GI x amount of carbohydrates per serving) /100

Next, we classify GL according to the quotient obtained from the formula above.

• – Low GL: if it is less than 10
• – Medium GL: when it is between 11 and 19
• – High GL: if it is equal to or greater than 20

Let's look at some practical examples of how to calculate GL

A cereal energy bar weighing 25 gr and providing 12.5 gr of carbohydrates. If its GI is 79, the Glycemic Load will be 8.75 (low).

Half a pizza provides 50 gr of carbohydrates and the GI of a pizza is 45. So its Glycemic Load will be 22.5 (high).

As general rules, we can say that

1. – Foods with a high GI provide quick energy and are therefore used during physical exercise.
2. – Foods with a low GI increase satiety and help with weight loss.

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