The glycemic index of protein vs carbohydrate foods, which is higher?

The glycemic index, or GI, measures how quickly the carbohydrates found in food are converted into sugar by the body. The higher the GI value of a food, the higher the increase in your blood sugar levels. So foods that have a high glycemic index should be avoided - especially for people with diabetes. Most of the foods with a high glycemic index are found in food sources of carbohydrates. Then, what about the glycemic index of protein source foods?

The glycemic index of protein source foods

Most of the foods with a high glycemic index are found in carbohydrate sources, 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 do not contain carbohydrates at all. Therefore, the glycemic index of animal protein foods can be said to be large zero.

However, food sources of vegetable protein still contain carbohydrates, so the glycemic index of these foods must be carefully considered. For example, the GI value in 150 grams of soybeans is 15. Meanwhile, 150 grams of red beans are known to have a GI value of 34.

However, usually the GI levels of vegetable protein sources are not as high as those of high carbohydrate foods. In addition, milk - although including animal protein foods - is a source of protein that has a GI value. The GI value of a 250 ml glass of full cream milk is 31. This value is almost equivalent to 80 grams of carrots which have a GI of 35, which is considered low.

Even though the glycemic index value of protein foods is low, it should not be consumed in excess

The glycemic index value of protein foods, both animal and vegetable sources, is still classified as safe for consumption by people with diabetes because it doesn't increase blood sugar levels. But these types of foods will affect your blood sugar in other ways.

Instead of having a GI value, these protein foods actually have fat levels that you should also pay attention to. High levels of fat in a food can make your blood sugar high. So, when you eat too many fatty foods such as fat from meat, chicken skin, or offal, fat deposits in the body will increase. This too much fat accumulation can affect the work of insulin which is responsible for controlling blood sugar levels.

When this insulin hormone is not working properly, then immediately, your blood sugar levels increase sharply. Therefore, people with diabetes should not only avoid foods with high sugar, but also foods that are high in fat.

The glycemic index value of food is also influenced by the way it is processed

The glycemic index of a food is not always the same value. Several factors affect the glycemic index value, namely:

How to prepare or prepare food: Some components in food such as fat, fiber, and acids (which are found in lemon or vinegar) generally lower the glycemic index level. The longer you cook starchy foods, such as pasta, for example, the higher the glycemic index will be.
Maturity level: For fruits especially, the level of ripeness will greatly affect the glycemic index value. For example, the more ripe a banana is, the higher the glycemic index value will be.
Any other food you eat: the glycemic index value is determined based on each type of food. But in fact, we tend to eat several types of food more often at once. This can affect how the body digests carbohydrates. If you eat foods that have a high glycemic index value, it is advisable to mix it with foods with a low glycemic index value.
Body condition: age, physical activity, and how quickly your body digests food affects how your body digests and reacts to carbohydrates.