Carbohydrates with a high glycemic index. How is the glycemic index calculated. What is the glycemic index
Not only each of the diabetics knows what the glycemic index of products is, but also those who wanted to lose weight and studied a lot. In diabetes, it is imperative to make the optimal choice of a food component that contains carbohydrates, as well as produce. All this is of great importance in terms of the impact on the ratio of glucose in the blood.
How to follow a low glycemic diet
First of all, of course, it is advisable to contact an endocrinologist. According to research, the effect of active carbohydrates on blood glucose ratio is determined not only by their quantity, but also by their quality. are complex and simple, which is very important for. The more significant the ratio of carbohydrates consumed and the more quickly they are absorbed, the more significant the rise in blood glucose levels should be considered. The same is comparable with each of the bread units.
In order for the level of glucose in the blood to remain unchanged throughout the day, patients with diabetes will need a low-glycemic diet. This implies the predominance of foods with a relatively small index in the diet.
There is also a need to limit, and sometimes even the absolute exclusion of those products that have a high glycemic index. The same applies to bread units, which also need to be taken into account in diabetes of any type.
As an optimal dose, it is conventionally customary to take the sugar index or a bakery product made from finely ground white wheat flour. Moreover, their index is 100 units. It is in relation to this number that the indicators of other products that contain carbohydrates are prescribed. Such an attitude to one's own nutrition, namely the correct calculation of the index and XE, will make it possible not only to achieve ideal health, but also to maintain a low blood sugar level all the time.
Why is a low glycemic index good?
The lower the glycemic index and bread unit index of a food, the slower the increase in blood glucose ratio after eating it. And the more quickly the content of glucose in the blood comes to the optimal indicator.
This index is heavily influenced by criteria such as:
- the presence of specific food-type fibers in the product;
- method of culinary processing (in what form dishes are served: boiled, fried or baked);
- food serving format (whole, as well as crushed or even liquid);
- temperature indicators of the product (for example, the frozen type has a reduced glycemic index and, accordingly, XE).
Thus, starting to eat this or that dish, a person already knows in advance what its effect on the body will be and whether it will be possible to maintain a low level of sugar. Therefore, it is necessary to carry out independent calculations, after consulting with a specialist.
Which products and with which index are allowed
Depending on what the glycemic effect will be, the products should be divided into three groups. The first includes all foods with a reduced glycemic index, which should be less than 55 units. The second group should include such products that are characterized by average glycemic values, that is, from 55 to 70 units. Separately, it should be noted those products that belong to the category of ingredients with elevated parameters, that is, more than 70. It is advisable to use them very carefully and in small quantities, because they are extremely harmful to the health of diabetics. If you eat too many of these foods, you may experience a partial or complete glycemic coma. Therefore, the diet should be adjusted in accordance with the parameters presented above. Such products, which are characterized by a relatively low glycemic index, should include:
- bakery products made from hard flour;
- brown rice;
- buckwheat;
- dried beans, as well as lentils;
- standard oatmeal (not related to instant cooking);
- dairy products;
- almost all vegetables;
- unsweetened apples and citrus fruits, especially oranges.
Their low index makes it possible to consume these products almost every day without any significant restrictions. At the same time, there must be a certain rule that will determine the maximum allowable limit.
Meat-type products, as well as fats, do not contain a significant amount of carbohydrates, which is why the glycemic index is not determined for them.
How to maintain a low index and XE
At the same time, if the number of units far exceeded the values \u200b\u200ballowable for nutrition, timely medical intervention will help to avoid serious consequences. To control the situation and in order to avoid exceeding the dosage, it is necessary to consume a small amount of the product and gradually increase it.
This will make it possible to determine in the first place the most suitable dose individually and will make it possible to maintain an ideal state of health. It is also very important to adhere to a certain eating schedule. This will make it possible to improve metabolism, optimize all processes associated with digestion.
Since it is very important to eat right and take into account the glycemic index of foods in diabetes mellitus, both of the first and second types, the following routine should be followed: the most dense and fiber-rich breakfast. Lunch should also be at the same time all the time - preferably four to five hours after the end of breakfast.
If we talk about dinner, it is very important that it comes four (at least three) hours before going to bed. This will make it possible to constantly monitor the level of glucose in the blood and, if necessary, urgently reduce it. You can read about the rules of use at the link.
Another of the rules, the observance of which will make it possible to maintain a low level of the glycemic index. This is the use of only products that are filled with a table of glycemic indexes, but at the same time they must be prepared in a certain way. It is desirable that these be baked or boiled products.
It is necessary to avoid fried foods, which are very harmful for diabetes of any type. It is also very important to remember that they are characterized by a huge GI, which should not be consumed by those who have diabetes.
It is best to use the least strong drinks - for example, light beer or dry wine.
A table showing the glycemic index, full of foods, will demonstrate that it is their GI that is the most insignificant, which means that each of the diabetics may well use them sometimes. We should not forget how important physical activity is, especially for those who are faced with diabetes.
Thus, a rational combination of diet, accounting for GI and XE, and optimal physical activity will make it possible to reduce insulin dependence and the blood sugar ratio to a minimum.
It is customary to talk about the glycemic index of foods in connection with diabetes. However, this information will be useful to anyone who wants to have a perfect figure or want to get rid of a few kilograms of excess weight.
A bit of history
The emergence of the concept of "glycemic index" in medical terminology is due to Dr. David Jenkins, a professor at the Canadian University of Toronto. For more than 10 years, he has studied the effects of various foods on blood sugar levels. For him, this was especially important, since research was conducted in the field of diabetes.
Jenkins was far from the first to try to formulate a diet for his patients. But he was the first to doubt that different foods have the same effect on blood sugar levels. His theory was confirmed by numerous tests, as a result of which a new term was introduced in 1981. For more than 15 years, thousands of products and their effect on blood sugar levels have been tested in laboratories in different countries. The result was a new classification of carbohydrates based on the glycemic index. It greatly simplified the calculation of carbohydrates for patients with diabetes. And over time, nutritionists began to use it in the preparation of individual nutrition systems and diets.
What is the glycemic index and how is it calculated
The glycemic index (GI) is an individual measure of the effect of a particular food on blood sugar levels. Scientifically, it is an indicator of the rate of breakdown of carbohydrates in comparison with glucose.
Since it is glucose that is the source of nutrition for the body, when calculating the glycemic index, it was chosen as a reference. The rate of its assimilation was taken as 100 units, and the time of assimilation of all products containing carbohydrates was compared with this indicator. The faster carbohydrates are broken down, the faster the blood sugar level rises and, accordingly, the higher the GI.
Here it is necessary to say about one more definition of GI, which has recently been considered more accurate among scientists, and which cannot be bypassed.
Studies have shown that different products at the same rate of splitting are able to increase sugar by a different number of units. And this suggests that the structure of carbohydrates is not paramount. The decisive role is played by the individual ability of the product to increase sugar. And that's why blood sugar rises either steadily (from low GI foods) or dramatically (from high GI foods).
It cannot be denied that there is still a relationship between GI and the composition of carbohydrates (see the picture above). Simple ones cause a sharp increase in sugar, as they are quickly absorbed. Complex carbohydrates raise sugar slowly. But why then do foods with the same calorie content, quantity and quality of carbohydrates have a different GI? It's not just the complexity of carbohydrates. This is where the composition of the product comes into play. The presence of fats and proteins affects the rate of breakdown of carbohydrates, so the index is different.
Why is high blood sugar dangerous?
In the normal functioning of the pancreas, the response to the intake of carbohydrates is the production of insulin. Without this hormone, glucose (sugar) cannot be broken down and converted into either energy or fat cells. In diabetes mellitus, depending on the degree (I or II), insulin is produced in insufficient quantities or not produced at all. As a result, undissolved sugar enters the bloodstream and is found in the urine.
Normal blood sugar values are in the range of 3.3-3.5 mmol per liter of blood. For diabetics, this figure should not exceed 6.1 mol / l. Elevated blood sugar levels are dangerous for them with the risk of strokes and heart attacks, as well as accelerated loss of vision and disruption of the liver and kidneys. Therefore, it is important for people with diabetes to control both the quantity and quality of carbohydrates while dieting.
Keeping track of carbohydrates is also important because foods with a high GI cause a sharp jump in sugar. The body of a healthy person is able to cope with it on its own, since the production of insulin begins immediately. But for diabetics it is very dangerous. In order to keep their sugar levels within the normal range, they need to pre-administer an insulin injection at the appropriate dose.
The GI classification minimized the risk of eating "dangerous food" in diabetic patients. Knowing how foods affect sugar levels, you can not be afraid to eat "something is not right."
According to the GI, all products are divided into 3 groups:
- with a high GI - from 70 to 100,
- with an average GI - from 50 to 69,
- low GI - less than 50.
And although this classification was developed for patients with diabetes, it was also adopted by nutritionists. And that's why.
Foods with a high glycemic index
Foods with a high GI provoke a sharp release of insulin, due to which carbohydrates are quickly broken down. Blood sugar levels also rise rapidly. The amount of carbohydrates that exceeds the body's need for them provokes the constant production of insulin. When energy is not consumed, the hormone begins to create fat reserves "for a rainy day." This explains the weight gain in sedentary sweet tooth.
In addition, insulin causes a feeling of hunger. To "kill the worm", the main mistake is often made: something sweet is eaten. It helps for a short time. However, once the carbs break down into glucose—which will happen very soon due to the high GI of sweets—hunger will return with even greater force. You will eat a lot more than you need. And insulin will continue to work on increasing the "inviolable reserves" of fat cells. It becomes clear why, in childhood, parents were not allowed to eat sweets before meals. And while most moms didn't know the scientific basis for this statement, they were right.
The table shows high GI foods.
| Glucose (dextrose) | 100 |
| Watermelon* | 75 |
| Biscuit | 70 |
| Bagels, bagels | 70 |
| Sweet waffles | 75 |
| Fried, baked, french fries | 95 |
| Boiled potato without skin | 70 |
| Mashed potatoes | 80 |
| Mashed Potato Powder | 90 |
| Potato flakes (fast food) | 90 |
| Potato chips | 70 |
| Millet porridge | 70 |
| Rice porridge with milk (with sugar) | 75 |
| Cola, carbonated drinks, soda (Coca-Cola®) | 70 |
| crackers | 80 |
| Cornflakes | 85 |
| Noodles (soft wheat) | 70 |
| Carrots (cooked)* | 85 |
| Corn flour | 70 |
| Donuts | 75 |
| Millet | 70 |
| Millet | 70 |
| Rice white standard | 70 |
| Instant Rice | 85 |
| Sticky rice | 90 |
| White sugar (sucrose) | 70 |
| brown sugar | 70 |
| Celery root (cooked)* | 85 |
| Mix of refined cereals with sugar | 70 |
| Crackers, biscuits | 70 |
| Pumpkin (various types)* | 75 |
| Beans (cooked) | 80 |
| Dates | 70 |
| milk chocolate | 70 |
| Chocolate bars | 70 |
Foods with a low glycemic index
Dietitians advise following a "low glycemic" diet for weight loss and maintenance.
Products from this group either contain a small amount of carbohydrates or do not contain them at all. They do not cause spikes in blood sugar, so they are recommended for safe consumption by diabetics.
| The product's name | Glycemic index |
| Pineapple (fresh fruit) | 45 |
| Orange juice (no sugar) | 45 |
| Dessert banana (green) | 45 |
| grapefruit juice (no sugar) | 45 |
| Tomato sauce (with added sugar) | 45 |
| Whole grain rye bread | 45 |
| Lentil puree soup | 44 |
| Beans, fava (raw) | 40 |
| Buckwheat porridge | 40 |
| Oatmeal (uncooked) | 40 |
| Carrot juice (no sugar) | 40 |
| Prunes | 40 |
| Orange (fresh fruit) | 35 |
| Green peas (fresh) | 35 |
| Mustard, Dijon mustard | 35 |
| Pomegranate (fresh fruit) | 35 |
| Figs (fresh fruit) | 35 |
| Yogurt natural** | 35 |
| Dried apricots | 35 |
| Nectarine (fresh fruit) | 35 |
| rice wild | 35 |
| Celery root (raw) | 35 |
| Plums (fresh fruit) | 35 |
| Tomato juice | 35 |
| Tomato juice | 35 |
| Dried apples | 35 |
| Apple (fresh fruit) | 35 |
| baked apple | 35 |
| Applesauce | 35 |
| Beets (fresh) | 30 |
| vegetable marrow | 15 |
| White cabbage | 15 |
| Broccoli | 15 |
| Brussels sprouts | 15 |
| Sauerkraut | 15 |
| Cauliflower | 15 |
| Onion | 15 |
| Leek | 15 |
| Cucumber (fresh vegetable) | 15 |
| walnut | 15 |
| Hazelnut (hazelnut) | 15 |
| Pine nuts | 15 |
| cashew nuts | 15 |
| Bran (wheat, oatmeal) | 15 |
| Sweet pepper | 15 |
| Celery (stalks) | 15 |
| zucchini | 15 |
| Spinach | 15 |
| Sorrel | 15 |
| Avocado | 10 |
| Shellfish (lobster, crab, spiny lobster) | 5 |
| Spices (basil, oregano, cumin, cinnamon, vanilla, etc.) | 5 |
The value of low GI foods is that they increase blood sugar gradually. At the same time, insulin is produced as needed, and in a smaller amount than when eating foods with a high index. And the feeling of satiety at the same time lasts 2-3 times longer, which is important both for diabetics and for those who strictly control their weight. The insulin produced is "busy" with its main job - the breakdown of carbohydrates, so it has "no time" to store fat.
The feeling of satiety is provided by protein, which does not affect sugar.
- The group of products with an average index is in the intermediate zone. With diabetes, their use is minimized. The same recommendation should be followed by those who move little, but are not satisfied with their weight.
- High-calorie foods do not necessarily have a high GI, so you should not choose them based on this criterion alone.
- During cooking, the glycemic index changes, so it is advisable to eat vegetables and fruits fresh. Minimally raises the GI when grilling. Fried foods are contraindicated in patients with diabetes, as well as alcohol. In order not to doubt the result, be guided by the tables below.
- The common misconception that high GI foods should not be eaten at all is wrong. It is possible and sometimes even necessary. The main thing is to choose the right time. This principle is followed by professional bodybuilders and fitness trainers. Serious physical activity is a recommendation for the use of fast carbohydrates in order to replenish the energy costs of the body. A sweet drink after a workout will restore strength.
But sweet snacks that accompany frequent friendly gatherings or regular TV viewing will certainly be deposited in the form of fat accumulation.
If you are concerned about your health and weight in particular, the glycemic index will help you determine the "right" foods for your diet.
The glycemic index (GI) is a dietary indicator that reflects the effect of food consumed on the concentration of glucose in the blood. For the first time this concept was used in 1981 by University of Toronto professor David Jenkins, who set himself the task of developing an effective and safe diet for people with diabetes. A Canadian scientist considered it unconvincing that all foods containing sugars have the same effect on changes in blood glucose levels. In order to refute this theory, Jenkins conducted a whole range of experiments that made it possible to track the processes occurring in the body.
During the study, the subjects were asked to try various foods containing a fixed amount (50 g) of carbohydrates and take tests to determine the concentration of sugar in the blood. The results of these analyzes were compared with the indicators obtained in the study of the blood of a person who ate 50 g of pure glucose. The result of scientific work, which lasted more than 15 years, was the development of a conceptually new classification of products.
In accordance with this classification, carbohydrate-containing products are divided into three large groups:
- with high GI (from 70);
- with an average GI (more than 40, but less than 70);
- with low GI (not higher than 40).
This article will focus on foods with a low glycemic index and their impact on the processes occurring in the human body.
Benefits of Including Low GI Foods in Your Diet
Eating foods with a high glycemic index is accompanied by a sharp increase in the concentration of glucose in the blood and the active synthesis of a pancreatic hormone called insulin. Insulin contributes to the uniform distribution of sugars throughout all organs and tissues of the human body and their partial conversion into fats. In addition, the hormone produced by the pancreas protects the body's already existing body fat from being broken down and converted into energy. Thus, the regular inclusion in the diet of foods with a high glycemic index contributes to the accumulation of subcutaneous fat and systematic weight gain.
When eating low GI foods, the situation changes radically. Products belonging to this group are digested for a long time in the gastrointestinal tract and do not provoke a sharp increase in the concentration of sugar in the blood. The pancreas synthesizes insulin in small quantities, which means that the prerequisites for excessive accumulation of subcutaneous fat disappear. In other words, including low GI foods in your diet and avoiding high GI foods is one of the keys to weight loss. Along with this, following a diet based on eating foods with a low glycemic index has a beneficial effect on blood lipid profile and helps prevent the development of a number of cardiac diseases.
Low glycemic index food table
The list of foods with a low glycemic index includes:
- vegetables;
- pasta, for the preparation of which durum flour was used;
- most of the fruits and berries;
- raw oatmeal;
- greens;
- whole grains, whole grain bread;
- nuts;
- legumes;
- mushrooms, etc.
For more information on low GI foods, see the table below.
| List of low GI foods | Glycemic index |
| Vegetables, herbs, legumes | |
| 4 | |
| oregano | 4 |
| Parsley | 6 |
| Sorrel | 9 |
| Leafy green lettuce | 9 |
| Raw onion | 9 |
| Fresh white cabbage | 9 |
| Broccoli | 9 |
| fresh tomatoes | 11 |
| Green pepper | 11 |
| Zucchini | 13 |
| Radish | 13 |
| Squash | 13 |
| Spinach | 14 |
| Black Eyed Peas | 14 |
| dill greens | 14 |
| Squash caviar | 14 |
| Rhubarb | 14 |
| Chilli | 14 |
| Brussels sprouts | 14 |
| Leek | 14 |
| Boiled cauliflower | 14 |
| Fresh turnip | 14 |
| Chard | 14 |
| Green onion (feather) | 14 |
| Fennel | 16 |
| Sauerkraut | 16 |
| Celery (petioles, greens) | 16 |
| Red bell pepper | 16 |
| black olives | 16 |
| Endive | 16 |
| Cauliflower stew | 17 |
| green olives | 17 |
| Braised white cabbage | 17 |
| artichokes | 18 |
| fresh cucumbers | 19 |
| bamboo shoots | 19 |
| Yellow crushed peas | 21 |
| eggplant | 21 |
| Salted or pickled cucumbers | 21 |
| boiled lentils | 23 |
| Garlic | 29 |
| black beans | 29 |
| Fresh beets | 31 |
| raw chickpeas | 33 |
| Raw red carrot | 34 |
| Dry green peas | 34 |
| celery roots | 36 |
| Fried cauliflower | 36 |
| boiled chickpeas | 38 |
| Eggplant caviar | 39 |
| boiled beans | 39 |
| fresh green peas | 39 |
| garden beans green | 39 |
| falafel | 40 |
| Fruits, berries, dried fruits | |
| Avocado | 11 |
| Black currant | 14 |
| Physalis | 14 |
| apricots | 19 |
| Lemons | 21 |
| Cherry | 21 |
| plums | 21 |
| grapefruit | 23 |
| Cowberry | 24 |
| Sweet cherry | 24 |
| Prunes | 24 |
| cherry plum | 26 |
| Blackberry | 26 |
| strawberries | 27 |
| Apples | 29 |
| Red currants | 29 |
| Peaches | 29 |
| unripe bananas | 29 |
| Sea buckthorn | 29 |
| Dried apricots | 29 |
| passion fruit | 29 |
| white currant | 31 |
| pomelo | 31 |
| Strawberry | 31 |
| Raspberry | 31 |
| Annona (sugar apples) | 33 |
| Pears | 33 |
| fresh quince | 34 |
| oranges | 34 |
| dried apples | 36 |
| grenades | 36 |
| figs | 37 |
| Applesauce | 37 |
| Nectarines | 37 |
| tangerines | 39 |
| Gooseberry | 40 |
| Canned quince without sugar | 40 |
| Grape | 40 |
| Cereals, cereals and flour products | |
| Defatted Soybean Flour | 14 |
| soy bread | 16 |
| rice bran | 18 |
| Barley porridge boiled in water | 21 |
| Quinoa | 34 |
| Wild rice (black) | 34 |
| Chinese vermicelli | 34 |
| Sprouted rye grains | 36 |
| pumpkin bread | 38 |
| Oat flakes (dry) | 39 |
| Wholemeal macaroni | 39 |
| Buckwheat porridge crumbly | 39 |
| Grain bread | 40 |
| Viscous oatmeal cooked with water | 40 |
| Hominy (porridge made from ground corn) | 40 |
| Viscous buckwheat porridge | 40 |
| Buckwheat flour | 40 |
| Milk and dairy products | |
| tofu cheese | 14 |
| Low fat sugar free yogurt | 14 |
| Skimmed milk | 26 |
| Fat-free kefir | 26 |
| Fat-free cottage cheese | 29 |
| Soy milk | 29 |
| Cottage cheese (fat content 9%) | 29 |
| Cream (fat content 10%) | 29 |
| Sweetened condensed milk | 29 |
| Whole milk | 33 |
| Natural yoghurts (fat content 1.5%) | 34 |
| low fat yogurt | 36 |
| Seafood, fish | |
| crayfish boiled | 4 |
| sea cabbage | 21 |
| Fish burgers | 39 |
| Crab sticks | 39 |
| Meat products | |
| sausages | 27 |
| Boiled sausage | 33 |
| Oils, fats, sauces | |
| Tomato sauce | 14 |
| Pesto sauce (basil, cheese, olive oil) | 16 |
| Soy sauce | 19 |
| Peanut butter | 33 |
| Mustard | 36 |
| Beverages | |
| Tomato juice | 13 |
| Kvass | 29 |
| Orange juice unsweetened | 39 |
| carrot juice | 39 |
| apple juice unsweetened | 39 |
| Cocoa with milk without sugar | 39 |
| Other products | |
| Vanillin | 4 |
| Cinnamon | 6 |
| sunflower seeds | 7 |
| Walnuts | 14 |
| salted mushrooms | 14 |
| Pine nuts | 14 |
| Hazelnut | 16 |
| ginger root | 16 |
| pistachios | 16 |
| Cashew nuts | 16 |
| cocoa powder | 18 |
| Fructose | 19 |
| Peanut | 21 |
| Dark chocolate (over 70% cocoa) | 23 |
| Almond | 24 |
| Pumpkin seeds | 26 |
| Berry marmalade without sugar | 29 |
| Vegetarian cabbage soup | 29 |
| dietary fiber | 31 |
| Vegetarian borscht | 31 |
| Yeast | 32 |
| Fruit jams without sugar | 32 |
| Almond milk | 32 |
| Sesame | 34 |
| Soy Milk Ice Cream | 36 |
| Lactose | 38 |
| Sorbet without added sugar | 39 |
It is easy to see that the list does not include meat, fish, poultry and other protein products. This is explained by the fact that protein foods contain practically no carbohydrates, which means that its glycemic index tends to zero.
Factors affecting the glycemic index of foods
- One of the most important factors that can increase or decrease the glycemic index is the level of food processing. Refined foods (such as refined sugar or polished rice) and overcooked foods almost always have a higher GI. So, for example, the glycemic index of raw carrots is 34, and boiled - 86.
- Fibrous, tough foods that require a long digestion time, as well as foods high in fiber, almost always have a low glycemic index. For example, the GI of ripe fresh apples is 29, while the glycemic index of apple juice without pulp and sugar is 39.
- Foods rich in simple (fast) carbohydrates have a higher glycemic index compared to foods rich in complex (slow) carbohydrates.
- The more fat and protein components in a food, the lower its glycemic index. Fats and proteins slow down the digestion of starch found in consumed foods and increase the time it takes for them to be fully digested.
- Foods that contain resistant starch have a lower GI than foods rich in easily digestible starches.
- The riper vegetables or fruits, the higher their GI. So, for example, the glycemic index of slightly green, unripe bananas ranges from 29–45, while overripe bananas reach 80–90.
- In most cases, acidic food has a low GI: the acids present in its composition slow down the process of assimilation of starches. Conversely, salt added to meals accelerates the absorption of glucose and significantly increases the glycemic index of foods.
- Grinding foods during cooking contributes to their glycemic index. The digestion of crushed food takes less time, which means that the absorption of the sugars contained in it occurs much faster.
- The glycemic index of foods directly depends on what sugars are present in their composition. For example, meals containing glucose (glucose syrups, some juices, sports nutrition, etc.) dramatically increase blood sugar and have a high GI. At the same time, foods containing fructose (many fruits and berries) practically do not increase the sugar content in the blood, which means they have a low glycemic index.
In the scientific world, experts are gradually developing such a branch as nutriciology - the science of nutrition. It has long been deduced the relationship that some diseases are directly dependent on what, how and in what quantity a person eats. It is known that each product has its own calorie content, but not everyone thinks that in addition to this, there is also a glycemic index, which is also of great importance. Foods with a high glycemic index can affect blood sugar, which is an important factor for those with diabetes or trying to lose weight.
Glycemic index of foods - what is it?
The glycemic index depends on the rate of change in a person's blood glucose levels after he has consumed a product. The starting point is a glucose value of 100 units. There is a relationship - a rapid increase in blood glucose provokes the release of insulin, which leads to the deposition of fat reserves on the thighs, buttocks, and abdomen.
When eating foods with a high glycemic index, be sure that they will not be used to replenish the expended energy, but will be deposited in fat, which is then so difficult to get rid of. If we trace the relationship between caloric content and glycemic index (GI), then it is worth noting that sometimes in the same product these two values \u200b\u200bwill differ greatly.
Often high-calorie foods have a low glycemic index and vice versa. Both values strongly influence the processes of obesity or weight loss in the body. Maybe we should take a closer look at a less well-known indicator of our body - the glycemic index, in order to understand what processes are going on inside us and try to manage them?
What does the glycemic index depend on?
The main thing that affects the glycemic index is the carbohydrates contained in the product and eaten. But not all of them are so harmful. A jump in GI can only be caused by fast carbohydrates, that is, those that the body breaks down quickly, converts them into glucose and deposits them in subcutaneous fat. The main list of foods with fast carbohydrates:
- Salo.
- Crisps.
- Wheat bread.
- Sugar.
- Confectionery.
- Mayonnaise.
- Carbonated sweet drinks.
- Some fruits are watermelon, melon, grapes, banana, persimmon.
The amount of fiber contained in the consumed product also matters - the less it is, the higher the glycemic index. Any heat treatment significantly increases the GI, which is why many nutritionists advise those who want to lose weight to eat raw foods whenever possible. To a greater extent, this applies to vegetables and fruits. An interesting proportion was revealed by nutrition scientists - the less fat and protein the product contains, the higher the glycemic index.
Why do you need to know the GI of food?
It is imperative to know the norm of the glycemic index of the foods consumed by people suffering from diabetes mellitus and those who control their weight or seek to get rid of extra pounds. Calculating the number of calories consumed and indicators of the glycemic index, it is possible to keep weight and blood sugar levels under control. The appearance of acne is the first sign of malnutrition. Problematic skin is the body's release of toxic substances, toxins, getting rid of the consequences of eating foods with a high GI.
With diabetes
The glycemic index was originally developed by scientists for people with diabetes to control blood sugar levels. Therefore, there is a second name for GI - the insulin index. With this parameter, doctors will find out how quickly glucose enters the bloodstream after consuming the product, whether it will be a jump or a slight increase in the rate.
Diabetes mellitus is a serious endocrine disease, which is based on an insufficient amount of insulin produced by the body. It is not completely curable, only the maintenance of normal health is possible. If you understand the nature of the disease, monitor the glycemic index, eat right - this will help to avoid the complications of diabetes. With an insufficient amount of insulin, the level of sugar in the blood rises sharply, which leads to a serious metabolic disorder, up to loss of consciousness and coma.
Therefore, having a disease such as diabetes, it is very important to keep track of the composition of the foods that are eaten. A high glycemic index of one of the products can negate the effect of a whole range of medications. Having studied the list of foods with a high GI, understanding the specifics of why this or that food is on the undesirable list, you will be able to manage your diet without harming your health.
During weight loss
It is rare that a woman, even with attractive slender forms, does not dream of losing weight. Exhausting yourself by fasting is unpleasant and unsafe, especially since after such weight loss methods, the lost kilograms return quickly and with excessive interest. Is there a panacea for those unnecessary centimeters at the waist and hips? Nutritionists say it exists.
Long-term practice shows that those who counted the calories of consumed foods were and remain the owners of slender figures. Scientists have further simplified the path to losing weight. Available knowledge about the glycemic index helps to keep track of every serving eaten. Characteristics of products and indicators of the index are interrelated. Flour, sweet, fatty - with a high GI. Even if you play sports and have a good physical activity, but consuming the “wrong” food, you most likely will not be able to lose weight.
What happens when a person eats a product that has a high glycemic index? After food enters the body, protein breakdown begins, which is transformed into sugar: the faster this happens, the sharper the jump. When the level of glucose in the blood is high, the pancreas begins to produce insulin, a hormone with which the energy of glucose must be properly distributed throughout the tissues of the muscles and the whole body as a whole. The excess is deposited "in reserve" and outwardly looks like a fat layer.
Products are divided into three categories of the index: high, medium and low. Below is a table with the names of products that contain the highest index values, therefore, are more dangerous for the body. The more fiber, fibers in the composition of the product, the less harm and extra pounds it can bring. Boiled and fried foods are more harmful than raw ones: raw carrots have a GI of 35, while boiled carrots have a GI of 85. Even fruits and vegetables that have different colors will belong to different GI groups. More useful - green.
Table: List of high GI foods
For the convenience of calculating the total glycemic index, the main foods consumed by a person for food are placed in the table. In order to use the elimination method, this systematic list is made up of foods with high GI values that have a value above 70. The reference is glucose, which has a GI value of 100.
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Beer of all sorts |
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Dried or dried dates |
Sweet donut |
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Starch modified |
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White wheat bread |
french baguette |
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Milk rice porridge |
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sweet bun |
soft wheat lasagne |
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baked potatoes |
Waffles unsweetened |
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Potato casserole |
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Fried potato |
milk chocolate |
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rice noodles |
Chocolate bar (Twix, Mars, Snickers) |
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Canned fruits (apricots) |
Sugary carbonated drinks (Coca-Cola, Pepsi) |
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White bread gluten free |
Croissant |
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White rice |
Soft wheat pasta |
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Carrots after heat treatment |
Pearl barley |
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hamburger bun |
Potato chips |
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popcorn without sugar |
Risotto with white rice |
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Cornflakes |
white sugar |
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Milk rice pudding |
Brown sugar |
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Mashed potatoes |
Semolina |
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Muesli with nuts and dried fruits |
According to various data, an indicator from 65 to 70 can be classified as high or medium.
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Wheat flour |
Canned pineapple |
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fresh pineapple |
Maple syrup |
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Instant oatmeal |
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citrus juice |
Rye bread |
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Jacket boiled potatoes |
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Beets after heat treatment |
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Black yeast bread |
Yam (sweet potato) |
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Marmalade |
Whole grain bread |
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Sugar muesli |
Canned vegetables |
Discuss
List of high glycemic foods
Modern society carries the following ideas as a banner: how to make more money, how to become healthier and how to lose weight. Unfortunately, we will not answer you on the first point, but we will consider the last two, based on such concepts as the glycemic index and calorie content of foods (the table will be provided below).
We will also consider the main ideology of the adherents of this system, consider all the pros and cons.
Brief educational program
The glycemic index (GI) is an additional characteristic of all those substances that contain carbohydrates and can be digested by the human body. The harsh reality tells us that calorie content is not the final indicator that you should focus on. Moreover, the calorie content of products does not grow either in direct or inverse proportion. At the same time, GI is able to have an almost more active influence on the process of weight loss than nutritional value.
Rationale
By and large, this index is a symbol that characterizes the rate of breakdown of products containing carbohydrates, when compared with the rate of breakdown of pure glucose, the index of which is considered a kind of standard and equals 100 units. The higher the index, the higher the rate of degradation of the product. In the process of weight loss, do not neglect such an indicator as the glycemic index of products. A weight loss table based only on calorie content will not give a high-quality and long-term result without taking into account GI.
Dietetics prefers to divide all products containing carbohydrates into three groups - low, medium and high glycemic index. To take it to the extreme, all high GI foods contain an abundance of fast, empty carbohydrates, while low GI foods delight us with slow, complex carbohydrates. More details (table or graph) can be studied in the relevant medical literature.
Give your brain some sugar!
As mentioned earlier, the desire to lead a healthy lifestyle guides many minds. Some, in a fit of hysteria, utterly limit carbohydrates, preferring pure, unclouded protein foods with glucose. In this mode, you can live a day or two, after which the “sleepy fly” mode becomes active - a person feels constant fatigue and does not understand what is happening to him, because he eats so healthy and right! However, the correctness in such a diet does not smell. Let's reveal a little secret that has set everyone on edge with its obviousness: there must be a balance in everything.
Lack of carbohydrates leads to starvation of the muscles and brain, a person becomes weak and dull. Great picture, isn't it? Naturally, you don’t have to give up anything, you just need to learn how to make the right choice among the abundance of products containing carbohydrates. The glycemic index and calorie content of foods (table below) will help you with this.
Good carb, bad carb
Carbohydrates are different from each other, but during digestion, all are converted into glucose, which serves as fuel for the body, providing it with the energy it needs. Supervises the processing of insulin, which is produced in the pancreas. As soon as you eat, insulin starts working. Thus, the processing of carbohydrates is completed first.
The result of carbohydrates is one - glucose, but the speed of "circulation" varies.
Faster, even faster!
These speedy sprint carbohydrates are absorbed almost instantly, stimulating an increase in blood sugar levels. And so the energy went to waste, sugar fell just as sharply, as a result of which you felt a brutal hunger, although you ate quite recently. The body tactfully hinted that it was ready to refuel one more time. If you do not spend all this abyss of energy immediately (hello office workers!), Then it immediately settles on your sides in the form of fat.
The study of such an indicator as the glycemic index (a table or just a list) allows you to avoid this. In order to maintain vital activity, it is enough for a person to consume as many calories as he spends - this is in theory. In practice, chewing only sugar for 1500-2000 kcal is very harmful, as the pancreas suffers. Indeed, you have to produce a wild amount of insulin in a short period of time. This mode causes cells to wear out faster, which can develop into serious diseases. Using a combination of "glycemic index and caloric content" (a table or just a list) when forming a diet, you will achieve excellent results in maintaining your health.
The quieter you go, the further you'll get
Slow carbohydrates behave exactly the opposite. In order to digest them correctly, insulin is produced gradually, that is, it functions in a mode that is comfortable for her.
The level of sugar in the blood does not jump, but remains at the proper level, allowing the body to feel full for a long time. Therefore, for example, they are recommended with proper nutrition despite all their calorie content. This is one example of how the glycemic index of foods + a weight loss table that takes into account calorie content can contradict each other.
Basic food table
And here is the table of products, which was mentioned more than once in this article.
| № | Product | Glycemic index | Calories per 100 grams |
| 1 | Sunflower seeds | 8 | |
| 2 | Garlic | 10 | 46 |
| 3 | lettuce | 10 | 17 |
| 4 | leaf lettuce | 10 | 19 |
| 5 | Tomatoes | 10 | 18 |
| 6 | Onion | 10 | 48 |
| 7 | White cabbage | 10 | 25 |
| 8 | Mushrooms fresh | 10 | 28 |
| 9 | Broccoli | 10 | 27 |
| 10 | Kefir | 15 | 51 |
| 11 | Peanut | 15 | 621 |
| 12 | Nuts (mix) | 15-25 | 720 |
| 13 | Soya | 16 | 447 |
| 14 | Fresh red beans | 19 | 93 |
| 15 | Rice bran | 19 | 316 |
| 16 | Cranberry, lingonberry | 20 | 26 |
| 17 | Fructose | 20 | 398 |
| 18 | Cherry | 22 | 49 |
| 19 | bitter chocolate | 25 | 550 |
| 20 | Berries | 25-30 | 50 |
| 21 | boiled lentils | 27 | 111 |
| 22 | Milk (whole) | 28 | 60 |
| 23 | Dry beans | 30 | 397 |
| 24 | Milk (skimmed) | 32 | 31 |
| 25 | plums | 33 | 43 |
| 26 | Low fat fruit yogurt | 33 | 60 |
| 27 | Pears | 35 | 50 |
| 28 | Apples | 35-40 | 44 |
| 29 | Wholemeal bread | 35 | 220 |
| 30 | barley bread | 38 | 250 |
| 31 | Dates | 40 | 290 |
| 32 | Hercules | 40 | 330 |
| 33 | Buckwheat porridge | 40 | 350 |
| 34 | strawberries | 40 | 45 |
| 35 | fruit juice | 40-45 | 45 |
| 36 | Durum wheat pasta | 42 | 380 |
| 37 | Citrus | 42 | 48 |
| № | Product | Glycemic index | Calories per 100 grams |
| 1 | Canned peas | 43 | 55 |
| 2 | Melon | 43 | 59 |
| 3 | apricots | 44 | 40 |
| 4 | Peaches | 44 | 42 |
| 5 | Kvass | 45 | 21 |
| 6 | Grape | 46 | 64 |
| 7 | red rice | 47 | 125 |
| 8 | bran bread | 47 | 210 |
| 9 | green fresh peas | 47 | |
| 10 | grapefruit juice | 49 | 45 |
| 11 | Barley flakes | 50 | 330 |
| 12 | Kiwi | 50 | 49 |
| 13 | Wholemeal bread + bran | 50 | 250 |
| 14 | canned beans | 52 | 116 |
| 15 | Popcorn | 55 | 480 |
| 16 | brown rice | 55 | 350 |
| 17 | oatmeal cookies | 55 | 440 |
| 18 | Oat bran | 55 | 92 |
| 19 | Buckwheat grain | 55 | 320 |
| 20 | Boiled potatoes | 56 | 75 |
| 21 | Mango | 56 | 67 |
| 22 | Bananas | 57 | 91 |
| 23 | Rye bread | 63 | 250 |
| 24 | boiled beets | 65 | 54 |
| 25 | Semolina porridge with milk | 66 | 125 |
| 26 | Raisins "Jumbo" | 67 | 328 |
| 27 | Dried fruit mix | 67 | 350 |
| 28 | soda | 67 | 50 |
| 29 | White bread | 70 | 280 |
| 30 | Rice white | 70 | 330 |
| 31 | boiled corn | 70 | 123 |
| 32 | Mashed potatoes | 70 | 95 |
This visual list of products will allow you to make your diet as accurately as possible from all points of view, since the table covers the glycemic index and the calorie content of foods at the same time. You just need to choose those foods that have an acceptable GI, and make a diet of them "weight" with your daily calorie content.
Glycemic index of foods for diabetes
It turns out that the concept of "glycemic index of products" did not just appear (table). Diabetes requires a special diet that keeps blood sugar at the proper level. The principle of selecting foods according to the GI first saw the light of day 15 years ago in the process of developing a nutrition system that is favorable for people with diabetes. It was by combining the glycemic index and the calorie content of foods that experts deduced the formula for proper, sparing nutrition for diabetics.
Based on the information above, which describes the effects on the body of fast and slow carbohydrates, we can conclude that sick people are strongly recommended to make their diet from the products of the first table. This measure will allow you to keep your blood sugar at the right level, bypassing unwanted jumps and fluctuations. It is also recommended to keep information on the topic "glycemic index and caloric content of foods" on hand. A table of this kind will allow, if necessary, to quickly navigate what you need to eat for the best result.