{"id":2326,"date":"2026-01-02T08:38:39","date_gmt":"2026-01-02T07:38:39","guid":{"rendered":"https:\/\/pid.edu.pl\/aktualnosci\/?p=2326"},"modified":"2026-01-02T09:16:27","modified_gmt":"2026-01-02T08:16:27","slug":"co-to-jest-indeks-glikemiczny","status":"publish","type":"post","link":"https:\/\/pid.edu.pl\/aktualnosci\/co-to-jest-indeks-glikemiczny\/","title":{"rendered":"Co to jest indeks glikemiczny?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Czym jest indeks glikemiczny i dlaczego warto go zna\u0107? <strong>To wska\u017anik, kt\u00f3ry pokazuje, jak szybko produkt podnosi poziom cukru we krwi.<\/strong> Pomaga on tak\u017ce planowa\u0107 posi\u0142ki, wspiera kontrol\u0119 glikemii i u\u0142atwia dob\u00f3r produkt\u00f3w, kt\u00f3re sprzyjaj\u0105 stabilnej energii. Sprawd\u017a co warto wiedzie\u0107 o indeksie glikemicznym.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Indeks glikemiczny \u2013 jak si\u0119 go mierzy?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/pakiet.pid.edu.pl\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"294\" src=\"https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2022\/01\/dietetyk-bez-studiow-1024x294.jpg\" alt=\"indeks glikemiczny obliczanie\" class=\"wp-image-1416\" srcset=\"https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2022\/01\/dietetyk-bez-studiow-1024x294.jpg 1024w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2022\/01\/dietetyk-bez-studiow-300x86.jpg 300w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2022\/01\/dietetyk-bez-studiow-768x221.jpg 768w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2022\/01\/dietetyk-bez-studiow-696x200.jpg 696w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2022\/01\/dietetyk-bez-studiow.jpg 1044w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">IG (indeks glikemiczny) mierzy si\u0119, por\u00f3wnuj\u0105c wzrost poziomu glukozy po spo\u017cyciu 50 g w\u0119glowodan\u00f3w z produktu do reakcji organizmu na czyst\u0105 glukoz\u0119. Warto doda\u0107, \u017ce <strong>produkt o IG 40 podnosi poziom cukru wolniej ni\u017c ten o warto\u015bci IG 80<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Na warto\u015b\u0107 indeksu wp\u0142ywaj\u0105<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rodzaj w\u0119glowodan\u00f3w;<\/li>\n\n\n\n<li>ilo\u015b\u0107 b\u0142onnika;<\/li>\n\n\n\n<li>stopie\u0144 dojrza\u0142o\u015bci;<\/li>\n\n\n\n<li>spos\u00f3b przygotowania;<\/li>\n\n\n\n<li>obecno\u015b\u0107 t\u0142uszczu lub bia\u0142ka w posi\u0142ku.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dlatego ten sam produkt mo\u017ce mie\u0107 r\u00f3\u017cny IG zale\u017cnie od obr\u00f3bki. <strong>W praktyce stosuje si\u0119 go&nbsp; do oceny jako\u015bci w\u0119glowodan\u00f3w i przewidywania glikemii poposi\u0142kowej<\/strong>. Pora posi\u0142ku wp\u0142ywa na reakcj\u0119 glikemiczn\u0105 organizmu. Natomiast nie zmienia samego indeksu glikemicznego produktu \u2013 co potwierdzaj\u0105 badania zespo\u0142u z Uniwersytetu w Padeborn.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dlaczego indeks glikemiczny jest wa\u017cny w praktyce dietetycznej?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Indeks glikemiczny wp\u0142ywa na poziom energii, tempo trawienia i szybko\u015b\u0107 pojawienia si\u0119 g\u0142odu. Produkty o niskim IG powoduj\u0105 wolniejszy wzrost glukozy, co sprzyja zr\u00f3wnowa\u017conej energii. <strong>Produkty o wysokim indeksie mog\u0105 prowadzi\u0107 do skok\u00f3w cukru i szybszego spadku syto\u015bci.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kontrola tego wska\u017anika jest szczeg\u00f3lnie zalecana osobom z:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cukrzyc\u0105;<\/li>\n\n\n\n<li>insulinooporno\u015bci\u0105;<\/li>\n\n\n\n<li>PCOS (zesp\u00f3\u0142 policystycznych jajnik\u00f3w);<\/li>\n\n\n\n<li>nadwag\u0105.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Umo\u017cliwia planowanie posi\u0142k\u00f3w, kt\u00f3re wspieraj\u0105 zdrowie metaboliczne i wygodnie wpisuj\u0105 si\u0119 w codzienn\u0105 diet\u0119.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jakie produkty maj\u0105 niski, \u015bredni i wysoki indeks glikemiczny?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Artyku\u0142y o niskim IG dzia\u0142aj\u0105 najkorzystniej dla glikemii.<\/strong> Produkty o wysokim wska\u017aniku glikemicznym szybciej podnosz\u0105 poziom cukru. Dlatego warto je r\u00f3wnowa\u017cy\u0107 odpowiednimi dodatkami.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jakie produkty maj\u0105 niski IG (\u226455)?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>warzywa nieskrobiowe<\/strong> \u2013 stanowi\u0105 baz\u0119 posi\u0142k\u00f3w i sprzyjaj\u0105 obj\u0119to\u015bci bez nadmiernego obci\u0105\u017cenia w\u0119glowodanowego;<\/li>\n\n\n\n<li><strong>str\u0105czki<\/strong> \u2013 dostarczaj\u0105 bia\u0142ka i b\u0142onnika, co u\u0142atwia komponowanie syc\u0105cych da\u0144;<\/li>\n\n\n\n<li><strong>kasza gryczana<\/strong> \u2013 sprawdza si\u0119 jako stabilne \u017ar\u00f3d\u0142o energii w posi\u0142kach g\u0142\u00f3wnych;<\/li>\n\n\n\n<li><strong>makarony al dente<\/strong> \u2013 dzi\u0119ki kr\u00f3tszemu gotowaniu wolniej podnosz\u0105 poziom glukozy.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/01\/indeks-glikemiczny-co-to-jest-1024x683.jpg\" alt=\"indeks glikemiczny co to jest\" class=\"wp-image-2327\" srcset=\"https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/01\/indeks-glikemiczny-co-to-jest-1024x683.jpg 1024w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/01\/indeks-glikemiczny-co-to-jest-300x200.jpg 300w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/01\/indeks-glikemiczny-co-to-jest-768x512.jpg 768w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/01\/indeks-glikemiczny-co-to-jest-1536x1024.jpg 1536w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/01\/indeks-glikemiczny-co-to-jest-2048x1366.jpg 2048w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/01\/indeks-glikemiczny-co-to-jest-696x464.jpg 696w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/01\/indeks-glikemiczny-co-to-jest-1068x712.jpg 1068w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/01\/indeks-glikemiczny-co-to-jest-630x420.jpg 630w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kt\u00f3re maj\u0105 \u015bredni IG (56-69)?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ry\u017c basmati <\/strong>\u2013&nbsp; jego wp\u0142yw na glikemi\u0119 zale\u017cy od porcji i dodatk\u00f3w do posi\u0142ku;<\/li>\n\n\n\n<li><strong>ananas<\/strong> \u2013 zawiera naturalne cukry, dlatego wymaga uwa\u017cnego \u0142\u0105czenia z innymi sk\u0142adnikami;<\/li>\n\n\n\n<li><strong>komosa ry\u017cowa<\/strong> \u2013 mimo \u015bredniego IG dostarcza pe\u0142nowarto\u015bciowego bia\u0142ka i sk\u0142adnik\u00f3w mineralnych.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Co ma wysoki IG (\u226570)?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>bia\u0142y chleb<\/strong> \u2013 powoduje szybki wzrost glukozy, zw\u0142aszcza spo\u017cywany samodzielnie;<\/li>\n\n\n\n<li><strong>ziemniaki puree<\/strong> \u2013 wysoki stopie\u0144 rozdrobnienia zwi\u0119ksza ich odpowied\u017a glikemiczn\u0105;<\/li>\n\n\n\n<li><strong>p\u0142atki kukurydziane<\/strong> \u2013 silnie przetworzone, cz\u0119sto wymagaj\u0105 modyfikacji w diecie.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Znaj\u0105c te r\u00f3\u017cnice, \u0142atwiej komponowa\u0107 posi\u0142ki, kt\u00f3re s\u0105 smaczne, syc\u0105ce<\/strong> i wspieraj\u0105 stabiln\u0105 glikemi\u0119. To prosty spos\u00f3b na lepsz\u0105 kontrol\u0119 energii w ci\u0105gu dnia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chcesz wiedzie\u0107 wi\u0119cej? Zajrzyj na bloga i sprawd\u017a ten artyku\u0142 \u2013 <a href=\"https:\/\/pid.edu.pl\/aktualnosci\/co-to-jest-ladunek-glikemiczny\/\" title=\"\">co to jest \u0142adunek glikemiczny<\/a>?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Indeks glikemiczny \u2013 co to jest?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">To wska\u017anik okre\u015blaj\u0105cy, jak szybko produkt podnosi poziom glukozy we krwi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak oblicza\u0107 indeks glikemiczny?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Warto\u015b\u0107 IG ustala si\u0119, por\u00f3wnuj\u0105c reakcj\u0119 organizmu na 50 g w\u0119glowodan\u00f3w z produktu do reakcji na glukoz\u0119.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Indeks glikemiczny a \u0142adunek glikemiczny \u2013 czym si\u0119 r\u00f3\u017cni\u0105?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">IG dotyczy szybko\u015bci wzrostu glukozy, a LG uwzgl\u0119dnia tak\u017ce ilo\u015b\u0107 w\u0119glowodan\u00f3w w porcji.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Indeks glikemiczny co to jest i komu pomaga?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">To narz\u0119dzie przydatne osobom z zaburzeniami gospodarki w\u0119glowodanowej, bo wspiera kontrol\u0119 glikemii.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Czym jest indeks glikemiczny i dlaczego warto go zna\u0107? To wska\u017anik, kt\u00f3ry pokazuje, jak szybko produkt podnosi poziom cukru we krwi. Pomaga on tak\u017ce planowa\u0107 posi\u0142ki, wspiera kontrol\u0119 glikemii i u\u0142atwia dob\u00f3r produkt\u00f3w, kt\u00f3re sprzyjaj\u0105 stabilnej energii. Sprawd\u017a co warto wiedzie\u0107 o indeksie glikemicznym. Indeks glikemiczny \u2013 jak si\u0119 go mierzy? IG (indeks glikemiczny) mierzy [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":2328,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[912],"tags":[],"class_list":["post-2326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rodzaje-diety"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"Co to jest indeks glikemiczny? 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