What does the glycemic index tell you? What is the glycemic index of foods? Glycemic index and diabetes
If the presence of diabetes is established, when compiling your diet, it is important to pay attention to the glycemic index of foods. The lower this indicator, the less likely it is to gain extra pounds. How much does the glycemic index go down?
Glycemic index is an indicator that determines the rate of breakdown of the product to the form of glucose. It is she who is the main source of energy. The indicator shows how quickly the level of sugar increases and the carbohydrates that enter the body are absorbed.
The low glycemic index ensures that blood glucose levels rise slowly and evenly. Foods with a high index provoke sharp jumps in sugar, which leads to the rapid absorption of carbohydrates and their transformation into glucose, necessary for the body for energy. Some of the glucose is converted to body fat.
The essence of the glycemic index
Most of the food consumed by a person, in addition to calorie content, has its own glycemic index. During digestion, carbohydrates are converted into glucose - simple sugars. GI affects blood glucose levels after eating a meal.
Insulin, which is produced by the pancreas, carries a certain amount of glucose to the cells to produce energy. Excess glucose is stored as adipose tissue for later use. The higher the glycemic index, the higher the blood sugar and insulin levels. Thus, the level of GI directly affects the number of extra pounds.
High levels of insulin not only promote the accumulation of glucose as fat, but also slow down its use for energy, as the activity of enzymes that break down fats is suppressed.
The hormone insulin does not allow fat to be burned even with increased physical exertion. The job of insulin is to regulate blood glucose levels.
With high glucose levels, the amount of norepinephrine, that is, the stress hormone, increases. This is expressed in the desire of a person to eat high-calorie product. After eating a high GI food, you will feel more hungry than a low GI food.
Almost all people have elevated insulin levels, which often leads to obesity.
Glycemic index norms
Sugar level
The body mass index is a value that shows the correspondence of body weight to a person's height. Thus, it is possible to understand whether the weight is normal or necessary. dietary ration nutrition.
- m - body weight in kilograms,
- h2 - height in meters.
The World Health Organization has adopted certain standards for the glycemic index. Installed levels:
- low: up to 55,
- medium: from 56 to 69,
- high: 70 to 100.
The range from 60 to 180 per day is considered normal. Based on BMI determined daily rate GI, changes of which are undesirable:
- up to 80 kilograms: 30 - 40,
- from 80 to 120 kilograms: 20 - 30,
- from 120 to 180 kilograms: 18–20.
Common misconceptions
Often people who want to lose their weight resort to different diets. Fruit mono-diets have a high level of popularity with one dominant product that should be eaten all the time, and often, in unlimited quantities.
Diets can be:
1. banana,
2. peach,
3. pineapple,
4. apple,
You should also talk about how to lower the glycemic index of pasta. The menu should contain pasta only from durum wheat, they are cooked for about eight minutes to maintain density.
Only with the help of such gentle cooking can fiber be preserved, which prevents the destruction of aminopectin and amylose. In turn, this will make the flow of sugar into the blood slower. One serving of this product should not exceed 150 g.
The glycemic index of dumplings decreases due to cooking and cooling. Before eating, dumplings can simply be reheated. It may seem surprising, but this is the only way to reduce the glycemic index of dumplings.
You can lower the glycemic index by adding to foods:
- marinade,
- lemon juice,
- vinegar.
The combination of carbohydrates and proteins makes it possible to reduce the GI. Carbohydrates allow proteins to be better absorbed, and proteins slow down the absorption of sugar into the blood.
Preservation optimal weight throughout life is the need of every person. There is a wealth of information on how to reset excess weight through diet or exercise.
But most of those who want to look perfect face such problems: inability to adhere to food restrictions for a long time, depression caused by a lack of vitamins due to unbalanced diet, malfunctions of the body from sudden weight loss. What well-wishers are silent about, advising new weight loss recipes.
In order to really understand what is needed for the selection proper nutrition, you need to understand such concepts as the glycemic and insulin index, what it is and what it means.
What is the glycemic index of foods (GI), how to find out and calculate it
Everyone knows the division of food by origin into vegetable and animal. You have also probably heard about the importance of protein foods and the dangers of carbohydrates, especially for diabetics. But is everything so simple in this diversity?
For a clearer understanding of the impact of nutrition, it is simply necessary to learn how to determine the index. Even the index of fruits differs in value, depending on their type, despite the fact that they are used in many diets. According to reviews, dairy and meat products, the nutritional value of which depends, in particular, on the method of their preparation.
The index indicates the rate of absorption of carbohydrate-containing products by the body and the increase in blood sugar, in other words, the amount of glucose that is formed during digestion. What does it mean in practice - products with a high index are saturated big amount simple sugars, respectively, with greater speed give their energy to the body. Products with a low index, on the contrary, slowly and evenly.
The index can be determined using the formula for calculating GI with an equal share of net carbohydrate:
GI = Area of Tested Carbohydrate Triangle / Area of Glucose Triangle x 100
For ease of use, the calculation scale consists of 100 units, where 0 is no carbohydrates and 100 is pure glucose. The glycemic index has no connection with calorie content or a feeling of satiety, and is also not constant. Factors affecting its value include:
- method of food processing;
- grade and type;
- type of processing;
- recipe.
As a generally accepted concept, the glycemic index of foods was introduced by Dr. David Jenkinson, a professor at a Canadian university in 1981. The purpose of his calculation was to determine the most favorable diet for people with diabetes. 15 years of testing led to the creation new classification, based on a quantitative indicator of GI, which in turn radically changed the approach to nutritional value products.
Foods with a low glycemic index
This category is most suitable for weight loss and for diabetics, due to the fact that it slowly and evenly gives useful energy to the body. So, for example, fruits are a source of health - a food with a small index that can burn fat thanks to L-carnitine has a high nutritional value. However, the fruit index is not as high as it seems. What foods contain low carbohydrates? lowered index, is shown in the table below.
It is worth remembering that the indicator in question is in no way related to calorie content and should not be forgotten about when compiling a weekly menu.
Complete table - list of carbohydrates and list of foods with a low index
Product | GI |
---|---|
cranberries (fresh or frozen) | 47 |
grapefruit juice(sugarless) | 45 |
canned green pea | 45 |
brown rice basmati | 45 |
coconut | 45 |
grape | 45 |
Orange fresh | 45 |
whole grain toast | 45 |
whole-grain breakfast cereals (no sugar or honey) | 43 |
buckwheat | 40 |
dried figs | 40 |
pasta cooked al dente | 40 |
carrot juice(sugarless) | 40 |
dried apricots | 40 |
prunes | 40 |
wild (black) rice | 35 |
chickpeas | 35 |
fresh apple | 35 |
meat with beans | 35 |
Dijon mustard | 35 |
dried tomatoes | 34 |
fresh green peas | 35 |
Chinese noodles and vermicelli | 35 |
sesame | 35 |
orange | 35 |
fresh plum | 35 |
fresh quince | 35 |
soy sauce (no sugar) | 35 |
skimmed natural yogurt | 35 |
fructose ice cream | 35 |
beans | 34 |
nectarine | 34 |
pomegranate | 34 |
peach | 34 |
compote (no sugar) | 34 |
tomato juice | 33 |
yeast | 31 |
soy milk | 30 |
apricot | 30 |
brown lentils | 30 |
grapefruit | 30 |
green bean | 30 |
garlic | 30 |
fresh carrot | 30 |
fresh beets | 30 |
jam (no sugar) | 30 |
fresh pear | 30 |
tomato (fresh) | 30 |
fat-free cottage cheese | 30 |
yellow lentils | 30 |
blueberry, lingonberry, blueberry | 30 |
dark chocolate (more than 70% cocoa) | 30 |
almond milk | 30 |
milk (any fat content) | 30 |
passion fruit | 30 |
fresh mandarin | 30 |
blackberry | 20 |
cherry | 25 |
green lentils | 25 |
golden beans | 25 |
fresh raspberries | 25 |
Red Ribes | 25 |
soy flour | 25 |
Strawberry wild-strawberry | 25 |
pumpkin seeds | 25 |
gooseberry | 25 |
peanut butter (no sugar) | 20 |
artichoke | 20 |
eggplant | 20 |
soy yogurt | 20 |
almond | 15 |
broccoli | 15 |
cabbage | 15 |
cashew | 15 |
celery | 15 |
bran | 15 |
Brussels sprouts | 15 |
cauliflower | 15 |
chilli | 15 |
fresh cucumber | 15 |
hazelnuts, pine nuts, pistachios, Walnut | 15 |
asparagus | 15 |
ginger | 15 |
mushrooms | 15 |
vegetable marrow | 15 |
onion | 15 |
pesto | 15 |
leek | 15 |
olives | 15 |
peanut | 15 |
pickled and pickled cucumbers | 15 |
rhubarb | 15 |
tofu (bean curd) | 15 |
soy | 15 |
spinach | 15 |
avocado | 10 |
leaf salad | 9 |
parsley, basil, vanillin, cinnamon, oregano | 5 |
As you can see, meat, fish, poultry and eggs are not in the tables, since they practically do not contain carbohydrates. In fact, these are products with a zero index.
Suitable for weight loss best solution will combine protein food and products with a small and reduced index. This approach has been successfully used in many protein diets, has proven to be effective and harmless, as evidenced by numerous positive reviews.
How to lower the glycemic index of foods and is it possible? There are several ways to lower the GI:
- food should contain as much fiber as possible, then its total GI will be lower;
- pay attention to the way food is prepared, for example, mashed potatoes have an index higher than boiled potatoes;
- Another way is to combine proteins with carbohydrates, since the latter increase the absorption of the former.
As for products with a negative index, they include most vegetables, especially green ones.
Average GI
To maintain nutritional value, it is worth paying attention to table with middle index:
Product | GI |
---|---|
Wheat flour | 69 |
fresh pineapple | 66 |
instant oatmeal | 66 |
Orange juice | 65 |
jam | 65 |
beets (boiled or stewed) | 65 |
black yeast bread | 65 |
marmalade | 65 |
muesli with sugar | 65 |
canned pineapple | 65 |
raisin | 65 |
maple syrup | 65 |
Rye bread | 65 |
jacket boiled potatoes | 65 |
sorbent | 65 |
yam (sweet potato) | 65 |
whole wheat bread | 65 |
canned vegetables | 65 |
Pasta with cheese | 64 |
germinated wheat grains | 63 |
wheat flour fritters | 62 |
pizza on thin wheat dough with tomatoes and cheese | 61 |
banana | 60 |
chestnut | 60 |
ice cream (with added sugar) | 60 |
long grain rice | 60 |
lasagna | 60 |
industrial mayonnaise | 60 |
melon | 60 |
oatmeal | 60 |
cocoa powder (with added sugar) | 60 |
papaya fresh | 59 |
arab pita | 57 |
canned sweet corn | 57 |
grape juice(sugarless) | 55 |
ketchup | 55 |
mustard | 55 |
spaghetti | 55 |
sushi | 55 |
bulgur | 55 |
canned peaches | 55 |
shortbread | 55 |
basmati rice | 50 |
cranberry juice (no sugar) | 50 |
kiwi | 50 |
pineapple juice without sugar | 50 |
lychee | 50 |
mango | 50 |
persimmon | 50 |
brown brown rice | 50 |
apple juice (no sugar) | 50 |
Foods with a high glycemic index
There are three main ways to use the energy received by the body from carbohydrates: creating a reserve for the future, restoring glycogen stores in muscle tissue, current use.
With a constant excess of glucose in the blood, the natural order of insulin production breaks down due to depletion of the pancreas. As a result, the metabolism changes significantly in the direction of the priority of accumulation, rather than restoration.
It is carbohydrates with a high index that are most quickly converted into glucose, and when the body does not have an objective need to replenish energy, it is sent to fat stores for conservation.
But are products that have and contain a high index so harmful in themselves? In reality, no. Their list is dangerous only with excessive, uncontrolled and aimless use at the level of habit. After a grueling workout, physical work, active rest in nature, it is worth resorting to the food of this category, for a high-quality and quick set of forces. Which foods have the most glucose, and this can be seen in the table.
Products containing a high index:
Product | GI |
---|---|
beer | 110 |
dates | 103 |
glucose | 100 |
modified starch | 100 |
white bread toast | 100 |
swede | 99 |
sweet buns | 95 |
baked potato | 95 |
fried potatoes | 95 |
potato casserole | 95 |
rice noodles | 92 |
canned apricots | 91 |
gluten free White bread | 90 |
white (glutinous) rice | 90 |
carrots (boiled or stewed) | 85 |
hamburger buns | 85 |
cornflakes | 85 |
unsweetened popcorn | 85 |
rice pudding with milk | 85 |
mashed potatoes | 83 |
cracker | 80 |
muesli with nuts and raisins | 80 |
Sweet donut | 76 |
pumpkin | 75 |
watermelon | 75 |
french baguette | 75 |
rice porrige on milk | 75 |
lasagna (soft wheat) | 75 |
savory waffles | 75 |
millet | 71 |
chocolate bar ("mars", "snickers", "twix" and the like) | 70 |
milk chocolate | 70 |
sweet soda("Coca-Cola", "Pepsi-Cola" and the like) | 70 |
croissant | 70 |
soft wheat noodles | 70 |
pearl barley | 70 |
potato chips | 70 |
risotto with white rice | 70 |
Brown sugar | 70 |
white sugar | 70 |
couscous | 70 |
semolina | 70 |
Glycemic and insulin index
But modern medicine, including nutrition, did not stop at the study of GI. As a result, they were able to more clearly assess the level of glucose entering the bloodstream, and the time required for release from it thanks to insulin.
Plus, they showed that GI and AI diverge slightly (pair correlation coefficient is 0.75). It turned out that without carbohydrate food or with a low content, in the process of digestion, it can also cause an insulin response. This brought new changes to the common cause.
The "Insulin Index" (AI), as a term, was introduced by Janet Brand-Mille, a professor from Australia, as a characteristic of foods in terms of their effect on the release of insulin into the blood. This approach made it possible to accurately predict the amount of insulin injection, and create a list of which foods have the most and least pronounced property to stimulate insulin production.
Despite this, the glycemic load of foods is the main factor for the formation of an optimal diet. Therefore, the need to determine the index before proceeding with the formation of a diet for diabetics is undeniable.
How to use GI for diabetes and weight loss
Based on the glycemic index of products, a complete table for diabetics will be the most important help in solving their problem. Since the index of products, their glycemic load and calorie content do not have a direct relationship, it is enough to make a list of acceptable and prohibited items that meets your needs and preferences, sort them alphabetically, for greater clarity. Separately, pick up a number of low-fat meat and dairy products, and then just do not forget to look into it every morning. Over time, a habit will develop and tastes will change, and the need for strict self-control will disappear.
One of modern trends adjusting the diet taking into account the nutritional value of foods is the Montignac method, which includes several rules. In his opinion, from carbohydrate-containing products, it is necessary to choose those with a small index. From lipid-containing - depending on the properties that make them up fatty acids. Regarding proteins, their origin (vegetable or animal) is important here.
Table according to Montignac. Glycemic index of products for diabetes / weight loss
"Bad" carbohydrates (high index) | "Good" carbs (low index) | |
---|---|---|
malt 110 | bran bread 50 | |
glucose 100 | brown rice 50 | |
white bread 95 | peas 50 | |
baked potatoes 95 | cereals unrefined 50 | |
honey 90 | oat flakes 40 | |
popcorn 85 | fruit. fresh juice without sugar 40 | |
carrot 85 | gray bread coarse grinding 40 | |
sugar 75 | coarse pasta 40 | |
muesli 70 | colored beans 40 | |
bar chocolate 70 | dry peas 35 | |
boiled potatoes 70 | dairy products 35 | |
corn 70 | Turkish peas 30 | |
rice, peeled 70 | lentils 30 | |
cookies 70 | dry beans 30 | |
beets 65 | rye bread 30 | |
gray bread 65 | fresh fruits 30 | |
melon 60 | dark chocolate (60% cocoa) 22 | |
banana 60 | fructose 20 | |
jam 55 | soy 15 | |
premium pasta 55 | green vegetables, tomatoes - less than 15 | |
lemons, mushrooms - less than 15 |
This approach cannot be called a panacea, but it has proven to be credible as an alternative to the classic vision of creating diets that has not justified itself. And not only in the fight against obesity, but also as a way of nutrition to maintain health, vitality and longevity.
In addition to calorie content (that is, nutritional value), every carbohydrate-containing product in the world that human body able to digest, it also has a glycemic index (GI). Interestingly, often a high-calorie product can have a low GI and vice versa. Meanwhile, the GI index affects the processes of weight loss and obesity no less than the calorie content of the product.
What does glycemic index mean
The glycemic index (GI) is symbol the rate of breakdown of any carbohydrate-containing product in the human body compared to the rate of breakdown of glucose, whose glycemic index is considered to be the standard (GI of glucose = 100 units). The faster the process of splitting the product, the higher its GI indicator.
Thus, in the world of nutrition, it is customary to divide all carbohydrate-containing foods into groups with high, medium and low GI. In fact, low GI foods are so-called complex, slow carbohydrates, and high GI foods are fast, empty carbohydrates.
High GI Foods - Insulin Alarm Clock
Foods with a high glycemic index, entering the body, are rapidly digested and increase blood sugar levels, stimulating the pancreas to a sharp release of the hormone insulin.
Insulin, in turn, does next job: firstly, it distributes all the "excess" sugar in the blood evenly throughout all the tissues of the body, partially converting it into body fat - a kind of energy "in reserve". Secondly, in obedience to the ancient evolutionary instincts to conserve energy in the body, it prevents the breakdown of fat already in the body back into glucose.
Figuratively speaking, insulin is a strict and very stingy storekeeper who vigilantly observes the consumption of energy reserves in our body (and simply - subcutaneous fat). He willingly contributes to the accumulation of fat, and does everything to ensure that this process does not go in the opposite direction - when fat is converted back into glucose and burned, giving the body the energy necessary for life.
Thus, if your daily diet consists mainly of foods with a high glycemic index, which means that the release of the hormone insulin occurs in your body regularly and often, then you are unlikely to ever lose weight. Rather, you will continue to systematically gain excess weight day after day until you change your eating style.
To make insulin "sleep"
Foods with an average and low glycemic index are digested for a long time, are broken down gradually and almost do not cause an increase in blood sugar levels. This means that the hormone insulin does not show its natural zeal in the accumulation of fats.
Glycemic index: food table
Recall that the standard is taken as an indicator of glucose breakdown and absorption, equal to 100. Surprisingly, there are foods that break down even faster - for example, beer or dates. However, if your goal is to reset overweight, you need to collect your daily diet from foods with a low or medium glycemic index.
Note: The table shows average values, without taking into account the characteristics of the preparation of the product, the degree of its ripeness and other circumstances.
Glycemic index of foods in tables
Foods with a high glycemic index (GI = 70 and above)
Product | GI |
---|---|
Beer | 110 |
Dates | 103 |
Glucose | 100 |
modified starch | 100 |
white bread toast | 100 |
Swede | 99 |
Sweet buns | 95 |
baked potato | 95 |
Fried potatoes | 95 |
Potato casserole | 95 |
rice noodles | 92 |
canned apricots | 91 |
Gluten free white bread | 90 |
White (glutinous) rice | 90 |
Carrots (boiled or stewed) | 85 |
Buns for hamburgers | 85 |
Cornflakes | 85 |
Unsweetened popcorn | 85 |
Rice pudding with milk | 85 |
Mashed potatoes | 83 |
Cracker | 80 |
Muesli with nuts and raisins | 80 |
Sweet donut | 76 |
Pumpkin | 75 |
Watermelon | 75 |
french baguette | 75 |
Rice porridge with milk | 75 |
Lasagna (soft wheat) | 75 |
Unsweetened waffles | 75 |
Millet | 71 |
Chocolate bar (Mars, Snickers, Twix and the like) | 70 |
Milk chocolate | 70 |
Sweet soda (Coca-Cola, Pepsi-Cola and the like) | 70 |
croissant | 70 |
Soft wheat noodles | 70 |
Pearl barley | 70 |
Potato chips | 70 |
Risotto with white rice | 70 |
Brown sugar | 70 |
white sugar | 70 |
Couscous | 70 |
Manka | 70 |
If you are surprised that the glycemic index table does not include meat products, as well as fish, poultry, eggs and others protein products, we recall: the glycemic index is a conditional indicator of the rate at which a carbohydrate-containing product is broken down to the state of glucose. Protein foods, such as all types of meat, fish, poultry, and eggs, contain almost no carbohydrates. So their glycemic index is zero.
Thus, if you want to lose weight, then your optimal diet there will be a combination of protein foods with foods that have a low glycemic index. Actually, the majority is based on this principle.
Foods with a low glycemic index
Foods with a low glycemic index have the opposite characteristics of foods with a GI. As a rule, they undergo minimal processing and cleaning, which means they contain a lot of useful natural fiber.
One of the most clear examples The foods with the lowest glycemic index are fruits. Despite the fact that fruits by their nature contain quite a large number of sugar, it (unlike synthesized and artificially added sugar) is absorbed rather slowly and does not harm health.
In addition to fruits, low glycemic foods include most vegetables, legumes, skimmed milk and whole grains.
Foods with a high glycemic index
It is, of course, wrong to think that high glycemic index foods are unhealthy and that you should only eat low GI foods. For example, eating foods with a high glycemic index can be extremely beneficial after exhausting sports training or any other physical activity.
But as for the constant consumption of foods with a dangerously high glycemic index, this can really cause significant harm to the human body.
Jumps blood glucose levels tend to be the cause of obesity, diabetes, and cardiovascular disease.
As can be seen from the table of the glycemic index of products, it is possible to "eat" a variety of products in plenty, both for health benefits and to the detriment of oneself.
Take care of yourself and eat right!
When choosing foods, it is important to pay attention to their food GI. It shows how much a particular product changes blood sugar levels.
As you know, carbohydrates are divided into "fast" and "slow". Monosaccharides or fast carbohydrates are easily absorbed, causing a sharp increase in blood sugar levels. If glucose is not immediately involved in physical exertion, then the body leaves this energy "in reserve", which is expressed in the form of body fat.
Polysaccharides or slow carbohydrates are absorbed by the body longer, gradually supplying the body with glucose. Thus, the glucose level is maintained without sharp fluctuations and for a long period of time, and for all this there is a table of glycemic indices.
What is the glycemic index?
Fast carbohydrates are useful when high energy expenditure is required, such as during a series of tiring physical activities. For this, special energy drinks were invented, which very quickly give the body necessary elements For sharp increase blood glucose levels. When this level rises, the body responds by producing insulin.
This substance acts as a "transport" for glucose, delivering it to fat cells. That is why you should not exceed the rate of carbohydrate intake or consume the entire volume, because otherwise they will be deposited in subcutaneous fat. It was good at the time primitive people, then food was not guaranteed to a person, and the fat reserve served as a safety net for unforeseen circumstances.
But in our time of constant struggle for perfect shape, subcutaneous fat is something unimaginably negative. First of all, fat is the enemy, of course, for the weak half of humanity.
Slow carbohydrates are good for the body when it is in the process of recovery. In ordinary life, a high level of glucose in the blood is not needed, a person needs a gradual supply of energy throughout the day. The Diet Index is a measure of how quickly carbohydrates will be in the blood. From this, carbohydrates in specific products are called “fast” or “slow”.
Glucose was used in the calculation of the glycemic index for comparison. Its index is 100. All other foods are rated from 0 to 100. But many foods overcome the bar of 100, as you can see, they are ahead of even glucose in the speed of getting into the blood.
If we take glucose as a starting point, then all other products are evaluated by what level of sugar in the blood is in the body after taking 100 grams this product compared with the same 100 grams of glucose.
If the level is 50% of blood sugar after glucose, then the GI of this product is 50, and if 110% of sugar, then the index will be 110.
What determines the glycemic index of foods
It depends on many circumstances. Important individual reaction and the presence of deviations from the given data. The index is also affected by the specific type of carbohydrates (fast or slow), and the amount of fiber in a particular product. Fiber can significantly extend the time of digestion, making the intake of glucose uniform and gradual. The GI is affected by the type of proteins and fats in the product, and their amount.
All factors are taken into account by nutritionists and collected in summary tables. GI also depends on the way specific dishes are cooked, this fact is very difficult to take into account. But the influence of this fact is not essential to pay attention to it.
What foods to choose, given their GI indicators
Foods with a high glycemic index have the following advantages:
- A surge of strength, due to a sharp increase in energy;
- Rapid increase in blood sugar.
- Foods with a low glycemic index also have their benefits:
- The gradual provision of glucose to the body throughout the day;
- Decreased appetite;
- A slow increase in sugar levels, which reduces the likelihood of deposition of subcutaneous fat.
Disadvantages of high glycemic index foods:
- Enough Great chance the appearance of body fat due to unstable blood sugar levels;
- The body is provided with carbohydrates for a short time;
- The products are not suitable for diabetic patients.
Disadvantages of foods that have a low glycemic status:
- Low efficiency of reception during physical exertion;
- Difficulty of preparation. There are quite a few low GI foods that you could snack on.
by the most right approach is a combination of both types of foods in your diet. Which does not negate the need for careful selection and distribution throughout the day, for example, it can be coffee and dates, mango and melon.
Dairy indicators
dairy product They form the basis of the diet of many people, including athletes. The nutritional value such food products is beyond doubt, moreover, they are not expensive and available. Many countries recognize the manufacturing industry as one of the most important.
Modern technologies allow a person to choose dairy products based on their tastes and preferences. There are various drinking yoghurts on the market, skim cheese, curds and many other varieties of these products, and some can be consumed with coffee.
All this maximally ensures the need of people for protein and other vital important elements. Dairy products are also the basis for the production of most proteins. Whey and casein are widely used in the manufacture of such products. With the help of filtration and hydrolysis, preparations are obtained no longer with low, but with high level biological value.
Indicators of bread, flour products
No matter how much a person cares about the figure, appearance and their health, few people can completely refuse bread. Yes, this is not necessary. Nowadays, many types of bread are available, some people have bread machines at home, and anyone can choose a type of bread based on its calorie content and other characteristics.
You need to carefully choose the finished products. Many types of bread contain flavor additives that seriously increase the index. All kinds of sweeteners, flavor enhancers, a variety of dough leavening agents change the index of the final product.
If a person independently monitors his diet, it makes sense to choose simple varieties of bread. Or bake it on your own at home.
Glycemic index of cereals
Cereals occupy an important place in the diet of people who have constant physical activity. With large reserves of carbohydrates that supply the athlete's body with energy for muscle growth and training, grains have a low GI, which makes such products simply indispensable.
Not all grains are popular (for example, barley porridge), but you can easily get used to them, understanding what invaluable benefit for health they bring. Porridge for breakfast - required condition for athletes and without coffee, but with fruit, you can add dates and mangoes, melons, even grapes here.
Even within strict diet, you can afford to eat in the morning nutritious porridge. Cereals contain a small amount of fat. Carbohydrates are represented by polysaccharides, which provide slow and gradual increase blood sugar levels, which gives strength for a long time.
However, you can not get carried away with all sorts of additives to cereals. If you add milk - then only skim, if sugar - then a small amount. When adding other products, the final GI of porridge can change greatly, deviating significantly from the base values stated in the table.
For many people, avoiding sugary foods and confectionery makes life very difficult. People cannot overcome the love of sweets by any means. In our time, the production of confectionery products has been elevated to the rank of art: confectioners become media people, and their products are exhibited at expositions. Of course, giving up the current variety of types of confectionery is not easy, just like giving up coffee.
Comparing products with the glycemic value table, sometimes you can afford some sweets and coffee .. Provided right combination products and their choice with a minimum glycemic index. A sufficient part of the products have low rates GI and good digestibility. If you combine your favorite foods with others that reduce the index, then you can safely eat sweets.
In any case, doctors advise taking foods with a high GI in the morning or immediately before training.
Eating such food after exercise will lead to back effect: due to rapid absorption, insulin will be released and glucose will quickly pass into subcutaneous fat. Of course, such a result from studying the glycemic indices of foods is not desirable.
Indicators of vegetables and fruits
With vegetables and fruits, everything is quite simple. Vegetables are considered ideal products for an athlete, as they contain a lot of minerals, vitamins and other trace elements. Vegetables contain a lot of fiber, which promotes active digestion. In addition, vegetables have almost no fats and carbohydrates. At the same time, eating vegetables can effectively suppress appetite without providing energy to the body, which will force it to use subcutaneous fat.
Vegetables lower the overall GI of foods: if vegetables are consumed along with high GI foods, the rate of glucose entry into the blood becomes slower and lasts a long time.
Fruits are an indispensable supplier of L-carnitine, which enhances fat burning processes. Contrary to popular belief, fruits, mangoes, do not have as high a glycemic index of foods as they seem, one can even say that it is low, and this can be found when talking about melons, or eating grapes, mangoes, etc.
A large number of different fruits contain a lot of fiber, which is known to lower the GI. If you eat a banana or a mango after a workout, for example, a bunch of grapes will give the body a long and smooth source of carbohydrates to replenish lost energy.
Beverages
Most drinks tend to have a fairly high glycemic index, just like coffee. This is due to the fact that sugar is here in dissolved form, in coffee, and the body absorbs it faster, like coffee. Moreover, many drinks are carbonated, which increases the digestibility of sugar.
But there are also useful points in this. For example, when using creatine, the intake is indicated precisely simple carbohydrates, providing the conversion of creatine to creatine phosphate in muscle cells. In this regard, grape juice is ideal, which has optimal performance for the absorption of creatine.
It is worth noting that, for example, red wines have a low GI but improve digestion. Based on these characteristics, nutritionists advise drinking a small amount of dry red wine with the main meals, but not beer, so as not to know what it is.
Oils, sauces
The fact that sauces and oils have a low GI level is good only at first glance. A large amount of fat compensates for this indicator.
Of course, it is difficult to do without oil at all, as well as without coffee, you just need to choose a natural vegetable oil, such as olive oil.
nuts
Nuts have a low glycemic index, and this usually makes you think that the product is an excellent source of protein. It is not that simple. Nuts contain a large amount of fat, and are difficult to digest by the digestive organs. as a regular source useful substances nuts cannot serve most athletes.
After heat treatment, nuts practically do not change their index, leaving it low, but taste qualities spoil. Therefore, nuts are best viewed as a small dessert and an infrequent addition to the diet, like coffee.
Diets based on the glycemic index of foods are difficult to follow. Not all people have the time and patience for this. However, compose general idea about the features of the products is not difficult. Under equal conditions for daily diet you need to choose products that have a small index. During or before a period of physical activity, foods with a high glycemic index should be consumed.
- Vegetables have a low glycemic index. In addition, they can joint admission lower the GI of other foods. Vegetables - great source fiber and vitamins, they improve the functions of the digestive tract. If you need to lower the GI of the food you eat, or general diet, then along with dishes containing an increased GI, it is required to take foods with fiber, primarily vegetables.
- The most elevated GI has beer, carbonated drinks and some types of flour and confectionery products, full statistics always highlight them.
- The index also depends on the method of preparation. During the heat treatment, carbohydrates and proteins are partially denatured. For example, the glycemic index of mashed potatoes is significantly lower than that of boiled potatoes. Potatoes have the lowest GI when cooked in their skins. This is due to the fact that the product contains starch. Any foods with starch (cereals, cereals or pasta) lose their glycemic index during cooking.
- Throughout the day, the level of the glycemic index of foods should be reduced. By evening, the index should be minimal. During sleep, the human body almost does not consume energy, so excess blood sugar inevitably leads to the deposition of subcutaneous fat.
Food Glycemic Index Table
Product | Glycemic index |
---|---|
beer | 110 |
dates | 103 |
corn tortillas | 100 |
white bread toast | 100 |
swede | 99 |
parsnip | 97 |
french buns | 95 |
baked potatoes | 95 |
rice flour | 95 |
rice noodles | 92 |
canned apricots | 91 |
cactus jam | 91 |
mashed potatoes | 90 |
honey | 90 |
instant rice porridge | 90 |
cornflakes | 85 |
boiled carrots | 85 |
popcorn | 85 |
white bread | 85 |
rice bread | 85 |
instant mashed potatoes | 83 |
fodder beans | 80 |
potato chips | 80 |
crackers | 80 |
muesli with nuts and raisins | 80 |
tapioca | 80 |
unsweetened waffles | 76 |
donuts | 76 |
watermelon | 75 |
zucchini | 75 |
pumpkin | 75 |
long french bread | 75 |
ground breadcrumbs for breading | 74 |
wheat bagel | 72 |
millet | 71 |
boiled potatoes | 70 |
coca-cola, fanta, sprite | 70 |
potato starch, corn starch | 70 |
boiled corn | 70 |
marmalade, jam with sugar | 70 |
mars, snickers (bars) | 70 |
dumplings, ravioli | 70 |
turnip | 70 |
steamed white rice | 70 |
sugar (sucrose) | 70 |
fruit chips in sugar | 70 |
milk chocolate | 70 |
unleavened flatbread | 69 |
wheat flour | 69 |
croissant | 67 |
a pineapple | 66 |
cream with wheat flour | 66 |
Swiss muesli | 66 |
oatmeal, instant | 66 |
dried green pea soup | 66 |
bananas | 65 |
melon | 65 |
potatoes, boiled "in uniform" | 65 |
canned vegetables | 65 |
couscous | 65 |
semolina | 65 |
sand baskets with fruits | 65 |
orange juice, ready | 65 |
black bread | 65 |
raisin | 64 |
Pasta with cheese | 64 |
shortbread cookies | 64 |
beet | 64 |
black bean soup | 64 |
biscuit | 63 |
wheat grains, sprouted | 63 |
wheat flour fritters | 62 |
twix | 62 |
hamburger buns | 61 |
pizza with tomatoes and cheese | 60 |
white rice | 60 |
yellow pea soup | 60 |
canned sweet corn | 59 |
pies | 59 |
papaya | 58 |
pita arabian | 57 |
wild rice | 57 |
mango | 55 |
oatmeal cookies | 55 |
butter cookies | 55 |
fruit salad with whipped cream | 55 |
tarot | 54 |
germinal flakes | 53 |
sweet yogurt | 52 |
ice cream | 52 |
tomato soup | 52 |
bran | 51 |
buckwheat | 50 |
sweet potatoes (yam) | 50 |
kiwi | 50 |
brown rice | 50 |
spaghetti, pasta | 50 |
tortellini with cheese | 50 |
bread, buckwheat pancakes | 50 |
sherbet | 50 |
oatmeal | 49 |
amylose | 48 |
bulgur | 48 |
green peas, canned | 48 |
grape juice, no sugar | 48 |
grapefruit juice, no sugar | 48 |
fruit bread | 47 |
lactose | 46 |
M&Ms | 46 |
pineapple juice, no sugar | 46 |
bread with bran | 45 |
canned pears | 44 |
lentil puree soup | 44 |
colored beans | 42 |
canned turkish peas | 41 |
grape | 40 |
green peas, fresh | 40 |
hominy (porridge made from cornmeal) | 40 |
orange juice, freshly squeezed, no sugar | 40 |
apple juice, no sugar | 40 |
white beans | 40 |
wheat grain bread, rye bread | 40 |
pumpkin bread | 40 |
fish fingers | 38 |
wholemeal spaghetti | 38 |
lima bean soup | 36 |
oranges | 35 |
Chinese vermicelli | 35 |
green peas, dry | 35 |
figs | 35 |
natural yogurt | 35 |
low fat yogurt | 35 |
quinoa | 35 |
dried apricots | 35 |
maize | 35 |
raw carrots | 35 |
soy milk ice cream | 35 |
pears | 34 |
rye grains, sprouted | 34 |
chocolate milk | 34 |
peanut butter | 32 |
strawberry | 32 |
whole milk | 32 |
lima beans | 32 |
green bananas | 30 |
black beans | 30 |
turkish peas | 30 |
berry marmalade without sugar, jam without sugar | 30 |
milk 2 percent | 30 |
soy milk | 30 |
peaches | 30 |
apples | 30 |
sausages | 28 |
skimmed milk | 27 |
red lentils | 25 |
cherry | 22 |
crushed yellow peas | 22 |
grapefruit | 22 |
pearl barley | 22 |
plums | 22 |
soybeans, canned | 22 |
green lentils | 22 |
dark chocolate (70% cocoa) | 22 |
fresh apricots | 20 |
peanut | 20 |
soybeans, dry | 20 |
fructose | 20 |
rice bran | 19 |
walnuts | 15 |
eggplant | 10 |
broccoli | 10 |
mushrooms | 10 |
Green pepper | 10 |
mexican cactus | 10 |
cabbage | 10 |
onion | 10 |
tomatoes | 10 |
leaf lettuce | 10 |
lettuce | 10 |
garlic | 10 |
sunflower seeds | 8 |
Knowing the glycemic index will help you make the right diet, because depending on this indicator, you can both increase your weight and lose weight.
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The glycemic index (hereinafter referred to as GI) is an indicator of the rate of absorption of carbohydrates that enter the body and increase blood sugar levels. The glycemic index of each product is compared with the GI of glucose, which is equal to 100 units. The fewer carbohydrates in the product, the lower the indicator will be. Thus, all carbohydrate-containing products are divided into three groups:
- high GI - above 70 units;
- average GI - 40-70 units;
- low GI - 10-40 units.
Foods with a high GI are called fast or empty. Blood glucose levels rise very quickly after consuming high GI foods. In practice, sugars are present here in a pure, almost unchanged form. Those foods that have a low GI are called complex or slow, because. the energy supplied with them is released gradually over several hours.
GI depends on:
- type of carbohydrates;
- method of heat treatment of products;
- storage conditions;
- the amount of fiber;
- content of proteins and fats.
Important facts:
- Initially, the study of this indicator was started to correct the diet in patients with diabetes mellitus. But later it turned out that high GI foods can raise blood sugar in perfectly healthy people.
- The more of these products enter the body, the big problems it may cause.
- Sometimes even those foods that are considered to be low-calorie have a high GI and therefore it is easy to get better from them.
- You should pay attention to the fact that those foods that contain fiber have a lower GI and are absorbed more slowly, gradually releasing energy.
- Foods devoid of fiber with a high GI provide a lot of energy, if you do not spend it by leading sedentary image life, then this energy is converted into fat.
- Frequent consumption of foods with GI leads to violations metabolic processes. Constantly elevated sugar levels increase the feeling of hunger.
Video: everything you need to know about the glycemic index of foods
Glycemic index of products: table for weight loss
The table is made up of the most used products. For ease of use, foods with the same GI are grouped together.
The glycemic index of products indicated in the table is an average and approximate. This is due to the storage conditions, the method of cooking, the initial carbohydrate content in a particular product. ABOUT possible changes GI will be discussed in the next article.
Download complete table GI products for the refrigerator for free, PDF 570 kb
Foods with a high glycemic index of 70 or higher | GI |
Beer | 110 |
Dates, hamburger | 103 |
Glucose, starch, white bread, swede, bagels, fried toasts | 100 |
Butter buns, baked, fried potatoes, potato casserole, parsnip | 95 |
Rice noodles, white rice, canned peaches, apricots, honey, pies, hot dog | 90 |
Corn flakes, stewed or boiled carrots, popcorn, rice milk pudding, celery root | 85 |
Mashed potatoes, muesli with raisins, crackers, donuts, caramel, lollipops, condensed milk | 80 |
Pumpkin, watermelon, French baguette, lasagna, rice porridge with milk, savory waffles, squash caviar | 75 |
Millet, chocolate bars (Mars type), milk chocolate, croissant, sweet soda, pearl barley, white and brown sugar, chips, semolina, couscous, soft wheat pasta, halva, cheesecakes, packaged juices, jam | 70 |
Foods with an average glycemic index of 50-69 | GI |
Wheat flour | 69 |
Pineapple, instant oatmeal | 66 |
Black yeast bread, wheat flour, Orange juice, jam, boiled or stewed beets, marmalade, muesli with sugar, jacket potatoes, canned fruits and vegetables, sweet potato, rye and whole grain bread, macaroni and cheese, raisins, marshmallows, marshmallow, fruit waffles | 65 |
Pancakes, pizza, bananas, ice cream, lasagne, melon, mayonnaise, sour cream, oatmeal, cocoa, long grain rice, coffee and black tea with sugar, dumplings, dumplings, pancakes | 60 |
canned corn, grape juice, ketchup, mustard, spaghetti, sushi, shortbread, margarine, processed cheese, feta | 55 |
Cranberry, apple and pineapple juice without sugar, mango, persimmon, kiwi, brown rice, orange, sweet yogurt, meatballs, pork schnitzel, fish cakes, omelette, beef liver roasted, natural coffee without sugar, egg, yolk | 50 |
Foods with a low glycemic index of 49 and below (recommended for weight loss) | GI |
Dry wines and champagnes | 44 |
Cranberries, grapefruit juice, canned green peas, basmati rice, coconut, whole grain bread, fresh orange juice, buckwheat, wheat pasta, carrot juice, dried apricots, prunes, eggplant caviar, beef, crab sticks | 40 |
Wild rice, chickpeas, apples, fresh green peas, Chinese noodles, vermicelli, sesame, plums, quince, sesame, natural yogurt 0%, fructose ice cream, soy sauce, boiled sausage | 35 |
Beans, nectarine, pomegranate, peach, compote without sugar, tomato juice | 34 |
Soy milk, apricot, lentils, grapefruit, green beans, garlic, beets, pear, tomato, low-fat cottage cheese, pear, sugar-free jam, cranberries, blueberries, blueberries, dark chocolate, milk, passion fruit, tangerine, green bananas, chicken | 30 |
Cherries, raspberries, red currants, strawberries, wild strawberries, pumpkin seeds, gooseberries, soy flour, fatty kefir, crushed yellow peas | 25 |
Artichoke, eggplant, soy yogurt, lemon, seaweed | 20 |
Almonds, broccoli, cabbage, celery, cashews, cauliflower, white and Brussels sprouts (in any form), chili, cucumber, nuts, asparagus, ginger, mushrooms, zucchini, onions, leeks, olives, peanuts, tofu cheese , soy, spinach, pickled and pickled cucumbers, bran, kefir, blackcurrant, olives and black olives | 15 |
Avocado, green pepper | 10 |
lettuce, sunflower seeds | 9 |
dill, parsley, vanillin, cinnamon, oregano, shrimps, hard cheese | 5 |
When to Eat High GI Foods
When to Eat Low GI Foods
- if you want to lose weight;
- in the conduct sedentary and seated image life;
- during forced decreases in activity, for example, during illness;
- if desired, restore metabolic processes;
- in patients with type 2 diabetes mellitus.
Conclusion:
For the vast majority of people, consuming low GI foods is much preferable for the following reasons:
- food is absorbed slowly, the level of sugar rises and falls gradually, and not abruptly;
- sick diabetes can control the increase in blood glucose levels, preventing the progression of the disease and the development of concomitant diseases;
- using in the diet foods with a low glycemic index, you can steadily reduce weight;
- foods with a high glycemic index useful only to athletes and hard-working physically people.
Approximate GI indicators in different food categories
Unfortunately, it is almost impossible to find data on GI in products produced in our country. But in developed countries, this important parameter is mentioned on almost all food products.
To have a rough idea of the size of the GI, here are some data.
High GI foods:- Chocolates, milk chocolate, fast food, ice cream in chocolate, cakes, pastries - GI = 85-70;
- Fruit juices without sugar, pizza, coffee and tea with sugar - 46-48
- Bitter chocolate 70% -22, tomato juice -15, meat and fish dishes -10.
Advantages and disadvantages of foods with a low or high glycemic index
GI | Advantages | Flaws |
High |
|
|
Short |
|
|
Metabolic disorders from high GI foods
Energy derived from carbohydrates is used in three ways:
- to replenish the expended energy;
- for the supply of glycogen in the muscles;
- for backup needs in case of power shortage.
- Storage reservoirs are fat cells located throughout the body. By eating foods with a high glycemic index, the body is overwhelmed with glucose, rapidly converted into fat. If on this moment energy is not in demand, a person is sitting or lying, then this fat is sent to the depot for storage.
Are High GI Foods Harmful?
- With the constant consumption of foods with a high GI, the level of glucose in the blood is constantly kept at elevated level. Eating something sweet or high-calorie every half hour or hour, even if it’s just a glass of tea with sugar, a candy, a cookie, a bun, or sweet fruit, sugar levels will build up and rise.
- The body responds by reducing insulin production. There is a metabolic disorder, which is expressed in the accumulation of extra pounds. The fact is that with a lack of insulin, glucose cannot enter the muscle fibers, even if the body needs it at the moment.
- Reserves of unspent energy sent to storage, deposited in the form of folds on the abdomen, sides and thighs.
- At the same time, it would seem that constant overeating, a person feels constant hunger, weakness, trying to get energy, he eats more and more. The stomach is overstretched, but saturation does not come.
Conclusion:
It is not the high GI foods themselves that are harmful, but their excessive and uncontrolled consumption. If you have worked hard, or spent a couple of hours in the gym, then a high GI will go to restore energy, to invigorate. If you eat these foods in front of the TV at night, then body fat will grow by leaps and bounds.
Are low glycemic foods really healthy?
Products with slow carbohydrates are good in that they gradually support energy on right level. Using them, you will not get bursts of energy, but you will be able to effectively spend it during the day. These products include:
- most of the vegetables;
- durum pasta (el dente, i.e. slightly undercooked) and brown rice, many legumes;
- fresh fruits, milk and dairy products, dark chocolate, etc.
The glycemic index and calorie content are not related, so you need to understand both concepts. Any product, even with a low GI, still contains calories.
Here is what nutritionist Kovalkov says about the glycemic index:
Foods with a low glycemic index. Table for weight loss.
This table contains products that help you lose weight. They can be eaten daily without fear of gaining weight. If you stick to such a diet throughout your life, only occasionally pampering yourself with high GI foods, then the weight will stably remain on the same numbers. However, do not forget that overeating, even healthy foods will stretch the walls of the stomach, requiring more and more portions, and then it will not be possible to lose weight.
Conclusion: the predominant content in the diet of foods with low GI, occasionally - with medium GI and very rarely, in exceptional cases with high GI.
Diet with a low glycemic index
Many factors can change the glycemic index of a product, which must be considered when planning a low GI diet.
Here are some of them:
- duration of storage and degree of maturity of starch-containing products. For example, an unripe banana has a low GI of 40, and when it is ripened and softened, the GI rises to 65. Apples also increase GI when ripe, but not as quickly;
- a decrease in starch particles leads to an increase in GI. This applies to all grain products. That is why grain bread or coarse flour is considered so useful. In large particles of flour remain alimentary fiber, proteins, fiber, which lowers the GI to 35-40. Therefore, preference should be given to bread and wholemeal flour;
- reheating foods after refrigeration reduces the GI;
- cooking increases GI. So, for example, boiled carrots have a GI of 50, while in raw form it does not exceed 20, since the starch contained in it gelates when heated;
- products industrial production prepare with heat treatment gelatinizing starchy foods. This is why corn flakes, instant mashed potatoes, breakfast cereals have a very high GI of 85 and 95 respectively. In addition, they contain dextrins and modified starch - GI 100;
- many products contain "cornstarch" in their composition. Seeing such an inscription, everyone should understand that the GI of this product is close to 100, which can increase glycemia;
- breaking corn kernels when making popcorn leads to an increase in GI by 15-20%;
- certain types of noodles and spaghetti obtained by pastification or extrusion under high pressure, have a reduced GI of -40. But the dough for dumplings, dumplings, homemade noodles, made from durum flour in the usual way, has a high GI -70;
- Spaghetti and durum pasta are recommended to be slightly undercooked, so that they crunch slightly on the teeth. This will lower the GI as much as possible. If you cook pasta for 15-20 minutes, then starch gelation will increase and the GI will increase to 70. If you cook spaghetti (even from white flour) in the al dente (slightly undercooked) way and serve it cold, for example, in a salad, then they GI will be only 35;
- Long-term storage of foods containing starch also contributes to a decrease in GI. Warm, freshly baked bread will have a much higher GI than one that has cooled down, and even more so one that has dried out. Therefore, bread is recommended to be stored in the refrigerator or even frozen first, followed by defrosting. And there is it in a dried, stale form. For quick drying, you can cook croutons in the oven or in a toaster;
- Refrigeration of foods, such as those sold in a vacuum casing and stored at a temperature not exceeding 5 degrees, also lowers the GI;
- Use as many vegetables as possible in your diet. Their low GI makes it possible not only to increase the reserves of vitamins and minerals, but also to eat in any quantity. In addition, vegetables lower the GI of other foods when eaten together. The fiber found in vegetables significantly reduces blood sugar levels, as it takes a lot of energy to digest it.
- Eliminate foods with a higher glycemic index from the diet: beer, carbonated drinks, confectionery and flour products, sweets.
- Choose cooking methods that lower the GI. For example, mashed potatoes with mashed starch particles have the highest GI, while baked or boiled potatoes have a much lower GI. The more cooked a starchy product (porridge, pasta, potatoes, cereals), the higher the GI will be.
- Grinding foods increases their GI. For example, a piece of meat has a lower GI than cutlets. Any crushing speeds up digestion, which means that less energy is required for this. The same applies even to vegetables. Therefore, do not try to chop vegetables for salads too finely. Raw carrots are healthier than grated and even more so than boiled ones.
- Natural vegetables and fruits are healthier than juices, since juices lack fiber, which slows down digestion and lowers GI. For the same purpose, it is not necessary to peel vegetables and fruits, as it can lengthen the digestion process and lower the GI.
- Add to salads and other dishes a little (half a teaspoon) vegetable oil, since all oils slow down the digestion process, impair the absorption of sugars, and lower the GI.
- Separate nutrition is not so useful, since proteins can slow down the absorption of carbohydrates, reduce glucose levels and lower GI. On the other hand, carbohydrates are needed for the digestion of proteins. Therefore, in diet food must be combined protein dish with vegetable.
- IN daily diet You need to lower your GI with every meal. In the morning it can be quite high, in the afternoon - dishes with a medium GI, and for dinner - only a low GI. During a night's rest, energy consumption is minimal, which means that everything eaten at night is converted into body fat.
How to create your own healthy diet. Nutritionist advice.
This article provides information for reflection, and each person can benefit from it for himself. Of course, we most often choose not what is useful, but what is available, for which there is enough money. But this is not a reason to eat only obviously junk food which destroys health. As a result, you will have to spend much more on medicines.
These rules will help everyone make a menu for themselves and their families:
- choose buckwheat and rice instead of french fries and fast food dishes;
- steam meat and vegetables instead of frying;
- bake or boil potatoes instead of mashing;
- slightly undercook pasta and cereals to reduce their glycemic index;
- to add flavor, use spices, tomato and lemon juice instead of mayonnaise, ketchup and other high-calorie sauces;
- do not try to immediately change eating habits, and do not look for universal diets. Gradually, day after day, choose for yourself such dishes that suit you, you like to taste and are able to replace harmful and excessively high-calorie ones. Only in this way will you choose the ideal diet for yourself;
- Learn new cooking methods, monitor the reaction of your body, your health and mood. This will allow you to find your own regimen and way to lose weight;
- Remember that the consumption of foods with a high GI is permissible only after hard physical work and prolonged strength training, as well as according to the doctor's indications during or after illness;
- A large number of effective diets It is based just on the reasonable use of foods with an average or low glycemic index.
If you haven't downloaded it yet, be sure to download the Table of Foods with their glycemic indexes, as well as approximately the low GI diet menu. We have made the files easy to print and hang on the refrigerator.