Very low glycemic level what. So that insulin “sleeps”
Hi all! A nutritious article is on the agenda, which means that everyone will be full and satisfied after reading it. We will talk about such an attribute of foods, in particular carbohydrates, as the glycemic index. We will find out what it is and what it is needed for, what myths hover around it, and how physically active person make the most of this index
So, the tasks have been set, let's implement them.
What is the glycemic index: dry theory
I am sure that you, one way or another, are familiar with our hero of the occasion, but, most likely, this acquaintance was quick and superficial. Yes, the average person who monitors their diet more or less is aware of such a thing as the glycemic index. Moreover, he knows about the existence of specialized product tables that reflect it. Unfortunately, this is where the knowledge of most people ends. In this article we will try to approach the issue comprehensively and understand all the aspects that can somehow improve the quality of our life and physical results from training.
Actually, let's delve into our least favorite theory and lay some foundation.
As you know, all food that a person consumes consists of basic nutrients: proteins, fats, carbohydrates, as well as vitamins and minerals. IN various products the ratio of nutritional components is different, and depending on their balance (or vice versa imbalance) the final effect on the human body is very different. Some foods give us a longer feeling of fullness, some make us gain weight, etc.
We will not dwell in detail on the types of nutrients. (fortunately, there are comprehensive articles on them), just note the main functions of each of them. So, this is the main muscle-building element, a reserve source of energy (give us a large number of calories when broken down), is the main energy substation that powers the body. These are the ones we will consider in more detail in connection with our topic.
All ours physical activity(for example, gym training or fast interval running) is tied to energy supply, which can be carried out using aerobic or anaerobic glycolysis. Nature has it in such a way that first the body uses the main source of fuel as fuel - glucose (carbohydrates), and only in the case of a scanty amount of them switches to fats and, in as a last resort, proteins.
Glycemic index and carbohydrates
Carbohydrates have two sides to the coin: calories from some are more beneficial than calories from others, i.e. they affect the human body differently. If we consider their classification, it is as follows:
- fast (mono/di-saccharides)– sugar, honey, beer, etc.;
- slow (oligo/poly-saccharides)– have complex structure and contained in cereals, legumes, etc.;
- indigestible dietary fiber - found in fruits, vegetables, bran.
In order for all this carbohydrate disgrace to be absorbed by our body, it needs to connect the transport hormone – insulin – to the digestion process. It “takes away” consumed carbohydrates throughout all cells of the body.
Note:
Diabetics must keep their insulin levels at a certain level, otherwise they will have a very difficult time. Average level Sahara ordinary person amounts to 3,3–5,5 mmol/liter of blood, for a diabetic - 6,1 mmol/l.
The more “carbohydrate” your food is, the more this pancreatic hormone should be produced by the body. If the latter doesn't happen (insulin deficiency), then the person is most likely diabetic, i.e. he always has increased level blood sugar. On the other hand, excess insulin automatically means postponing excess fat in body. This is due to the fact that transportation nutrients (when there is excess energy) carried out throughout the body and even to places where the latter are no longer needed.
Any carbohydrates entering the body can be used as an energy boost only after they have been decomposed to their simplest component - glucose. It turns out that it is she who starts all energy processes. Glucose concentration depends on 2 -x factors:
- amount of carbohydrates eaten;
- insulin, which is produced by the body in response.
Changes in blood sugar levels occur spasmodically, i.e. after eating, its level increases, then there is a decline, and then a gradual return to the original level. Many nutritionists believe that simple carbohydrates, due to their simplified structure, are absorbed faster by the body, and therefore are called fast carbohydrates. (slow ones are called complex). However, it is not.
Attention, important!
The complexity of a carbohydrate's structure does not in any way affect its rate of conversion to glucose. Those. we through the manipulation of choosing this or that (fast or slow) The type of carbohydrates cannot affect its rate of absorption. It turns out that the body is “violet”, whether we eat bread or honey, the peak glucose content in both cases will occur after 30 minutes, i.e. No one has priority, everyone is equal. This is very important to understand.
Well, now that general knowledge has been gained, it’s time to deal with the glycemic index (GI) itself, let’s go.
Glycemic Index: Full Details
GI is a quantitative factor (how many units) the ability of carbohydrates to raise blood sugar levels. The simpler the structure of a carbohydrate, the higher its GI, and the more significantly it raises blood glucose levels.
Note:
There is a definition that GI is a number that tells how quickly (speed factor) Carbohydrates are broken down in the body into sugars, which are then used for energy. Which concept should you stick to? Latest Scientific research They say that the first one is correct.
So, once again I will convey an important idea. Regardless of the type of carbohydrate (simple or complex) the rate at which sugar levels rise in the body will be the same, but the amount (numerical equivalent)- miscellaneous. Thus, at different products different abilities for hyperglycemia, therefore different GI. There are special tables that contain indexes for most products. You can find it in the appendix to the article at the very end.
A low value indicates that the product causes virtually no fluctuations in blood sugar and insulin levels. The medium value causes a moderate increase in glucose levels. Foods with low and medium GI are most preferred in the food pyramid.
Note:
Glycemic index white bread is 70 . He says that after consumption 50 g of product, the blood sugar level will be 70% on the meaning that will be formed after use 50 g pure glucose.
High value (eg foods: white rice, potatoes, bread, candy) causes a sharp jump in blood sugar, the body increases the production of insulin. As a result, the body is given a signal to accumulate body fat.
Let's clearly demonstrate how foods with low and medium index values “work” and why they are more preferable in nutrition.
It turns out that your body, depending on what kind of “carbohydrate” (right or wrong) What you eat during the day will determine whether to use the food as a source of energy or store it as fat.
Full cycle of eating high GI foods
Now let's take a look full cycle consumption of foods with high GI.
It’s time to move on to the most delicious part of the article, namely...
Glycemic index: myths
So, we have mastered the basic theory, now it’s time to move on to practice, because it is this that allows a person to get the desired results. And I would like to start with this.
Due to the contradictory information around GI, many myths have arisen. Let's look at the main ones.
Myth No. 1. High GI foods are bad
When they talk about GI, they forget that there is also a glycemic load (GL) - the amount of carbohydrates per serving (unit volume). Not everyone correlates these concepts together and approaches the formation of their diet one-sidedly.
Those. They know that high GI is bad, and they throw the product out of their cart. For example, watermelon has a GI= 72 , which is bad from the point of view of fat deposition, but its GN = 4g. ang/100 gr. watermelon, which is an extremely low indicator. Analysis of these two indicators together indicates the “goodness” and usefulness of this product in the human diet.
Myth No. 2. GI is a constant value
Nothing like that, yes, there are tables that show the digital values calculated for products, but they can change. And it depends on the cooking process, or rather, the method of processing the products. With thermal (drying, cooking, frying) The GI of some foods, for example carrots/beets, increases sharply. GI raw carrots=35 , boiled= 85 , for mashed potatoes (from bags) GI= 83 , boiled potatoes = 70 . The latter occurs as a result of the destruction of fiber from temperature and its breakdown into simple sugars.
Conclusion: some foods, if you want to lose weight, are best eaten raw.
Myth No. 3. Fiber has no effect on the glycemic index
Another myth, and it has a very strong influence. Dietary fiber is a variety of inclusions in a product that are not digested and give it structure and nutrition. The less fiber in a food, the higher its GI. In particular, buns/cheesecakes have a GI = 95 , and bread from coarse flour GI= 50 . If the flour is whole/unpeeled (original grain structure preserved), then such a product may have a GI of about 35-40 .
During food processing (cleaning, steaming, etc.) most of dietary fiber is not saved. It turns out that the less processing a product is processed, the lower its glycemic index, and the less it raises blood glucose levels.
Conclusion: look for processing information on products (fried, peeled, etc.) and try to choose less processed foods.
Myth No. 4. Mixing carbohydrates with proteins and/or fats lowers their GI
True, but only partly, statement. As a result joint application nutrients (synergy effect) insulin response may increase. In particular, the combination of cottage cheese and glucose (honey/jam, etc.) increases insulin in a way that they cannot do alone.
Conclusion: Fats and proteins have a GI of 0, but some of their combinations with high-glycemic foods become simply “obesity bombs.” Therefore, it is necessary to clearly know which products can be combined with each other and which ones can be consumed separately.
Glycemic index: how to use it for weight loss
For people actively involved in sports and visiting Gym or fitness clubs, it is important to learn how to use the glycemic index to your advantage. Now we will learn to do this.
The body's consumption of nutrients (proteins, fats, carbohydrates) during weight lifting or fitness classes, depends on the intensity and duration of the activity. As soon as the body “fires up” and the intensity of the workout increases, its use of carbohydrates immediately increases sharply. On the other hand, an increase in load duration leads to a decrease in the use of the latter. Muscles, in the process of their physical work, can use any source of nutritional components. And this, first of all, is determined by the initial (initial) level of this fuel. If there is more in the body fatty acids, the more fat is used; if there is an excess of carbohydrates, then they are primarily metabolized to produce energy.
It is important for an athlete to correctly plan the intake of carbohydrates before and after training, because the degree of its productivity depends on this. Therefore, follow these tips:
- consume carbohydrates with low/medium GI before long-term physical activity;
- If during training you feel that your strength is starting to leave you and your energy is at zero, then consume fast carbohydrates right in the gym (water with honey or sports drink with glucose);
- don’t bother eating the same low/medium GI carbohydrates (barley, buckwheat, etc.), observe how the body reacts to foods with a high index.
- carbohydrates with a high GI will help you close immediately after training and replenish lost energy reserves;
- during 45-60 minutes after exercise should be followed by a solid meal with carbohydrates with low/medium GI;
- After training, it is not so much the index of carbohydrates consumed that is important, but their total amount - 1 g/0.5 kg of body weight in combination with proteins.
In the picture version, the tips look like this.
That's it for the training-food glycemic index relationship.
In conclusion, I would also like to give some practical recommendations regarding how to properly build your relationship with carbohydrates, so that the latter are not deposited on your waist and hips, but only fulfill the energy tasks assigned to them.
So, to summarize all this chatter, remember the main thing, if you want to “outsmart” the glycemic index, then:
- give preference to fresh (rather than boiled) vegetables and fruits;
- fiber in products reduces the total GI and also promotes retention food bolus in the stomach, i.e. prolonging the feeling of fullness;
- starch denatures during heat treatment, so excessive cooking leads to an increase in GI;
- proteins in combination with carbohydrates reduce overall GI;
- the degree of grinding of the product affects the GI; the finer the product fraction, the higher the index (buckwheat = 50 and chopped meat = 65);
- the more thoroughly (longer) food is chewed, the slower carbohydrates are absorbed;
- When drawing up your food pyramid, pay attention to many “technical” parameters of products (GL, nutritional value, calorie content, etc.), and not just the glycemic index;
- adding acid to food slows down the process of its absorption - therefore, the GI of unripe fruits is lower than that of their ripe counterparts;
- GI is influenced by the rate of digestion of the product in the gastrointestinal tract, for example, meat is digested 4-5 hours, and the increase in sugar occurs slowly;
- a high-calorie product (but with a low GI) can promote weight loss, and a low-calorie product, on the contrary, can increase waist size.
To make it easier for you to create your correct diet, let's look at the foods that you need to avoid, and which, on the contrary, you should pay your closest attention to. Foods based on the glycemic index can be divided into 3 zones (see image).
Always remember that the green and yellow areas are the most preferred, because these are products that differ...
Actually, that’s all I have left, all that’s left is to sum it up and we can say goodbye.
Afterword
Today we dealt with such a concept as the glycemic index. I am sure that now you will be more attentive to the carbohydrates you consume, which, in turn, will have a qualitative impact on the improvement of your composite forms.
That's all for now, I'll go and make a donut :).
PS. Inherit in history, leave your mark for descendants in the form of a comment, unsubscribe!
P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points towards karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
Each product contains different nutritional value. It would be foolish to believe that the food we eat always contains the same content of proteins, carbohydrates and fats, which make up big picture about energy value food.
Due to different nutrient indicators, the calorie content of the dish also changes. Currently, many who want to lose weight or, conversely, gain kilograms, look at this unit, but when eating properly, it is important to take into account another indicator - the glycemic index of foods. It also plays for the body important role and helps with many diseases, for example, diabetes. So, what is the glycemic index and what function does it serve for humans?
What is the glycemic index of foods?
The glycemic index of foods (GI) is unit of rate of increase in glucose in the body after consumption specific product . To fully understand this definition, we can characterize this process. Carbohydrates represent the most important energy value. They can be complex and determined by the number of intermolecular bonds (polysaccharides) and simple (disaccharides, monosarides). Upon entering the body complex carbohydrates and other nutrients under the influence of enzymes are broken down into simple ones, and simple ones under the influence chemical reactions to glucose.
The higher the rate of breakdown, the more glucose is produced and the blood sugar level rises. These are high glycemic index foods. At low speed, breakdown products are retained for a long time and are absorbed more slowly. This gives you a feeling of fullness for quite a long time. and for weight loss, as well as people suffering from diabetes, this low index will be the most optimal.
The concept of glycemic index was introduced in 1981 at the Canadian University of Toronto by scientific doctor David Jenkins. For this purpose, special experiments were carried out, during which volunteers were given food containing 50 g of carbohydrates. Then, for an hour, every 15 minutes, a blood test was taken and the blood sugar level was determined. Based on the data obtained, special graphs were constructed, and the experiments continued. When it was possible to obtain all the necessary data, the concept and definition itself was introduced. However, this value is a relatively relative unit, the essence of which is to compare products with pure glucose, which has a 100% glycemic index.
When the question arises, what is the difference between the concepts of “calorie content” and “glycemic index”, the answer is as follows. GI is a display of the rate of breakdown of carbohydrates into glucose and the degree of increase in blood sugar, and calorie content is only the amount of energy value obtained from food intake.
Glycemic index table
In order to have an idea of the rate of breakdown of carbohydrates in a particular dish, a special table has been created, where each product has its own glycemic index value. It was created to provide information specifically for each food product, at what speed does the body break down its carbohydrates into glucose.
This data is important for people who adhere to the correct balanced nutrition, as well as those suffering from diabetes. According to established data, tables with GI have approximate values, and the indicators themselves refer to one specific product without any thermal or mechanical treatment in its entirety. There are 3 groups of glycemic index foods:
- low (from 0 to 40);
- average (from 40-70);
- high (70 or more).
The table does not contain low-fat cheeses and dairy products, broths, or water. This is due, first of all, to the fact that their glycemic index is practically zero.
Low GI
Average GI
High GI
What determines the glycemic index of foods?
Products are not always consumed individually and in fresh. When preparing dishes and other mechanical impact food changes the level of carbohydrate absorption. So, for what reasons does the glycemic index of foods in a finished dish change:
- Adding flavored additives and sugar to food increases the GI.
- Total fiber content. Fiber has the ability to slow down digestion and the flow of glucose into the circulatory system.
- Product processing method. Structured foods that require a lot of chewing have a lower GI, for example, raw vegetables in this case better than boiled. Products subject to mechanical or heat treatment increase the index.
- Fruits and vegetables of greater ripeness increase the GI index.
- The method of cooking is also an important indicator. Grain bread will have a lower GI value than cooked fluffy wheat bread.
- How more products are crushed during cooking, the more the glycemic index increases. For example, the GI value of a peach will be lower in its whole form than if consumed as peach juice.
However, in addition to these factors, it is also taken into account individual feature human body. The response to low or high GI foods may depend on:
- age;
- ecology where people live;
- metabolic states;
- state of the immune system;
- the presence of infectious or inflammatory diseases in the body;
- from received medicines, which can affect the rate of protein breakdown;
- on the amount of physical activity.
With the gradual introduction of foods with low or medium GI into your usual diet, you can edit and arrange familiar products By better digestibility, based on their personal characteristics body.
What is glucose needed for?
Glucose plays an important role in the body and provides almost half of the energy consumption of the entire body. Functional feature glucose is its maintenance normal operation brain and functioning nervous system. In addition, it is a source of nutrition for tissues and the muscle layer, and is involved in the formation of glycogen.
Glycemic index and diabetes mellitus
Diabetes mellitus is a disease in which control of blood sugar levels is impaired. If in a healthy person, when eating foods with a high GI, excess glucose is distributed into fat deposits, and the sugar level returns to normal, then in a person with diabetes, there are certain problems. At the moment of eating food with a high GI, an excess of normal occurs permissible level blood sugar due to impaired insulin secretion or sensitivity of cell receptors. Another way to say this is:
- Type 1 diabetes mellitus. Insulin is not produced, and since this does not happen, then there is no blocking of the increase in blood sugar, and as a result, hyperglycemia is observed, which is dangerous for the development of hyperglycemic coma.
- Type 2 diabetes mellitus. Insulin is produced, but there is no sensitivity cell receptors. Therefore, at the moment of breaking down food into glucose, insulin carries it to cells that do not respond to its influence, and since this does not happen, then sugar remains in the same state. circulatory system, hyperglycemia develops.
Patients with diabetes simply need to adhere to a properly balanced diet. The glycemic index of foods is especially important for this population group. After all, it is a kind of guideline on which it depends on how quickly a particular product will be broken down and whether a jump in sugar levels will occur. After all, for comparison, when a healthy person eats foods with a low GI, his body’s sugar level remains within normal limits, and if a diabetic does the same, his blood sugar rises slightly. Therefore, when drawing up a menu for every day, it is worth calculating the calorie content of each dish, looking at the GI table and not putting your health in danger.
GI during weight loss
When you lose weight quickly, the kilograms come back at lightning speed. It has been said for decades now that to lose weight you must adhere to proper nutrition. And if it was obvious to everyone to simply count the calorie content of a dish, then you can also add the glycemic index of foods to this widespread activity. So, how is it good for weight loss?
Firstly, this is a kind of system in folders. What you can eat and is healthy, and what you should abstain from and, in principle, this is not so necessary. For those wishing to lose weight, it is best to pay attention to the table with low glycemic index foods; at most, you can look at foods with average values. But you shouldn’t eat foods where the index is high. Everything must be balanced, and using the index, tracking portions and product characteristics is much more convenient than counting the calorie content of each dish.
Secondly, when eating foods with a high GI, a feeling of fullness may occur after eating more than necessary. Unspent glucose, in this case, will be deposited in the fat layer. This will not happen from eating foods with a low GI: the glucose level will rise smoothly, satisfying energy needs person.
Glycemic index is an indicator that determines the rate of breakdown of a particular product into glucose, the main source of energy. GI shows how quickly blood sugar levels rise and how quickly carbohydrates entering the body are absorbed. indicates that blood sugar levels rise evenly and slowly. And they cause a sharp jump in sugar, this leads to the rapid absorption of carbohydrates and the processing of some of them into glucose, which the body needs to produce energy, and some goes into fat deposits. Therefore, if your plans are to lose weight by spring/summer or you simply adhere to the principles of proper nutrition, then fitnessomania will help you figure out which foods can be consumed frequently and without harm to your figure, and which foods are best limited for your own good.
High glycemic index foods. Insulin function
If it enters your body, foods with a high glycemic index are instantly digested and help increase blood sugar levels. At the same time, the pancreas does next job: it is responsible for the sharp release of insulin into the blood, which also has its mission in this running chain - it reduces blood sugar levels by distributing it to different tissues of the body to use this source for two purposes:
In the form of necessary energy for a short period of time;
- in the form of fat for the long term, that is, for a “rainy day” in reserve.
The mission of insulin does not end there. This hormone has a pronounced protective function for our body: it prevents existing fat reserves from being broken down again into glucose. What does this mean? protective function? - you ask. And the fact is that a long time ago, when we were not even in the plans of our parents either, primitive people often experienced periods of famine. After all, then you had to try hard to find edible fruits or catch fish for lunch; more than one day could pass in search of food and water. And when such a day came, the abundance of food that entered the body of the hungry primitive man, was used very sparingly to obtain energy for “now” and “later”. Since then, our body has inherited the ability to store fat in reserve in case of a long period of hunger. At least in modern conditions The average person does not need this function of our body (at least with every meal), this mechanism still continues to work properly.
Insulin and foods with a high glycemic index work together, preventing existing fats from being burned and immediately storing new fat in reserve. Therefore, you need to be very careful when choosing a particular product, especially if we are talking about the process of losing weight. If your diet consists largely of foods with a high glycemic index, then be prepared for the fact that the release of insulin in your body occurs constantly, and the blood sugar level is at high level. In such conditions, it’s not that there’s no point in even thinking about losing weight, here you need to think about how not to gain a couple of extra kilos.
Low glycemic index foods
Foods with medium and low glycemic index When entering the body, they do not cause a sharp release of insulin (the main enemy of our figure), but on the contrary, they are digested for a very long time, and carbohydrates are slowly broken down into the state of glucose, practically without causing an increase in blood sugar.
Hence the conclusion: if your goal is to lose weight or maintain your existing weight at the same level, then give preference foods with a low glycemic index, they will not be converted into fat and will not be deposited on your sides and thighs.
Common Misconceptions
Very often people, especially girls who want to lose weight, sit on various kinds diets for weight loss. A high percentage of popularity is occupied by fruit mono-diets with one single dominant fruit, which must be consumed throughout the diet, often in unlimited quantities. Examples of such diets are: watermelon, apple, pineapple, grape, banana, peach, etc. But not everyone realizes the pointlessness, and even harm, of such diets. Before going on any diet (or better yet, not going on it at all), it is not enough to just look at the caloric content of the foods consumed. Plays a very important role in losing weight glycemic index of foods, which does not always coincide with calorie content, and sometimes, on the contrary, has absolutely the opposite meaning.
Let's look at this situation with a specific example.
Let's take everyone's favorite watermelon. The calorie content of watermelon is quite low - only 40 kcal per 100 grams, but it glycemic index equals 75 (maximum 100). And, despite my low calorie content, watermelon is a product with high glycemic index, which means that its consumption in large quantities leads to a sharp release of the hormone insulin, an increase in blood sugar levels, and then, I think, you no longer need to explain what happens to simple carbohydrates in your body and what they turn into. But it’s not difficult for me to repeat this again: they turn into FAT, which is deposited in the most inappropriate places, and which is so difficult to get rid of.
Here's a harmless watermelon for you. I think many have now made a discovery for themselves, as if they had flown to the moon, because how many times have they heard about the miraculous results of the watermelon diet. But they heard something, but few tested it on themselves, and those who tested it were probably satisfied with the result...
But in order not to scare you away from consuming watermelon, I will calm you down a little. The carbohydrate content of watermelon is less than 5%, and this fact saves it from being included in the “black list” =). This low content carbohydrates compensate for it high glycemic index, which means that eating watermelon in in moderation will not harm your figure. These fruits also include pineapple and melon. Despite their high GI, eating these fruits wisely is absolutely harmless and even beneficial.
Below I provide tables of products with different indicators GI.
High glycemic index foods
(from 55and higher)
Foods with an average glycemic index (50 — 40 )
*Products with an asterisk mean that they contain less than 5% carbohydrates, this circumstance compensates for their high GI, and therefore consuming these products in moderation will not harm your figure.
Products with a low glycemic index (from 35and below)
Tricks to help you lower the glycemic index of foods
Not everything is so bad if you find a table with high glycemic index your favorite products. The glycemic index can be outsmarted. Below are ways you can do this.
Fact 1
Heavily ground foods have a higher GI than whole foods.
What to do?
Give preference to whole grain cereals;
Fact 2
Heat-treated vegetables and fruits have more high glycemic index than raw ones.
What to do?
Eat raw vegetables and fruits. If you do cook vegetables or fruits, try not to boil them so that they remain a little hard and crispy. This allows you to preserve fiber, and thereby reduce the glycemic index of foods.
Fact 3
Foods that take longer to chew have a lower GI. This is due to the slow absorption of carbohydrates.
What to do?
Chew your food longer. Take your time when you eat.
Fact 4
Heavily boiled starchy foods (potatoes, pasta, cereal porridge) increase glycemic index of foods. This is due to the degree to which the starch is denatured during the cooking process.
What to do?
Do not overcook pasta; Some porridges (buckwheat, oatmeal) are better steamed rather than boiled; give preference to jacket potatoes rather than mashed potatoes. This will help the starch to be slowly absorbed by the body and will not cause sharp jump insulin and increased blood sugar.
Fact 5
The presence of fiber in any of your meals containing different foods lowers your overall glycemic index indicator.
What to do?
- Eat starchy foods with vegetables that are rich in fiber. That is, eat rice/pasta/buckwheat with any vegetables and vegetable salads.
- Give preference fresh fruit, not juices.
- Eat fruits and vegetables with the skin (if possible), as it contains fiber, which significantly lowers the glycemic index any product.
Fact 6
A meal containing both protein and carbohydrates has a lower glycemic index. Proteins reduce the digestibility of sugar and its absorption into the blood, while carbohydrates, on the contrary, improve the digestibility of proteins.
What to do?
Adherents separate power supply You probably won’t like this method, but everyone else can safely eat proteins with vegetables, starchy foods with proteins or dairy products.
So now you know how to trick high glycemic index foods and make it low or reduce it to at least a medium level. These secrets will help you control insulin spikes and keep your blood sugar low.
Glycemic index of foods- this is what every girl who watches her figure and who wants to eat her favorite foods and stay slim needs to know about. This is quite possible, you just need to remember the basic rules of admission foods with high and medium glycemic index and use the above secrets, and life will get better. =)
Your coach, Janelia Skripnik, was with you!
Nutrition is an important part of lifestyle. Dietetics has long ceased to be just a part of medicine and has migrated from the pages scientific articles in glossy magazines about health and nutrition. However, in order to truly eat properly, it is necessary to check all new dietary trends for scientific evidence. A long-known indicator in the scientific community is the glycemic index of foods, and only recently has it acquired significance in the field of “fashionable” dietetics.
For people with diabetes, it is necessary to take into account the glycemic index of foods (GI), since taking into account the index will help control the concentration of sugar in the blood.
The index depends on the method heat treatment and the content of proteins and fats in the product, as well as the type of carbohydrates and the amount of fiber.
What is the glycemic index of foods really? Glycemia – literally translated as “sweetness in the blood” with Latin language. GI reflects the ability of a product to change the concentration of glucose in the blood. This is a quantitative indicator. Its numbers show how many grams of glucose from the total amount of carbohydrates will be absorbed by the body and enter the blood.
Let's give an example.
100 g of cereal with a GI of 70 contains 60 g of carbohydrates. Of these carbohydrates, the following will enter the bloodstream: 60 g * 70 / 100 = 42 g of blood glucose per 100 g of cereal (GI is a coefficient, so it must be divided by 100).
The GI of glucose itself is taken as 100. There are foods that have a GI of more than 100 (for example, molasses or beer). This is due to the property of the product to split very quickly into more small substances and instantly absorbed into the systemic circulation.
But some foods don't have that many carbohydrates. For example, the GI of boiled potatoes is 85. This is a high indicator for a diabetic. But 100 grams of potatoes contain only 15 g of carbohydrates. From 100 potatoes you will get a total of: 15 g * 85 / 100 = 12.75 g of glucose. That is why thoughtless comparison of indices of different products is not always informative.
Because of this, in addition to GI, there is another related index - glycemic load (GL). The essence is the same, but it is taken into account percentage carbohydrates in the product. More often, GI is used in combination with information about carbohydrates.
How scientists determined the GI of various foods
Finding out what glycemic index common foods have is quite simple. You need to eat the test product on an empty stomach. Its amount is calculated so that it contains exactly 50 g of carbohydrates. Every 15 minutes, blood is taken for sugar, the data is recorded. The result obtained after 2 hours is compared with the glucose data in the same amount. To accurately determine the GI, you need to take a sample from several people and calculate the average value. Based on the results of research and calculations, glycemic index tables are compiled.
Why is GI needed?
Numbers allow you to compare products according to any characteristic, but it is not always clear what a quantitative indicator gives in qualitative terms.
The glycemic index is primarily important for diabetics. People with diabetes must carefully choose their source of carbohydrates, as their disease is associated with a defect in the absorption of glucose. To avoid raising your blood sugar levels too much, you need to calculate how many grams of glucose will reach the blood through the food you eat. It is for these purposes that the glycemic index is needed.
For healthy people GI is also important. The glycemic index reflects not only the amount of glucose, but also the corresponding insulin response. Insulin regulates glucose metabolism, but does not take any biochemical participation in its splitting. It sends broken down sugar to different depots in the body. One part goes to current energy exchange, and the other is postponed “for later”. Knowing the GI of a product, you can control the body’s metabolism, preventing the synthesis of fat from carbohydrates received.
Index Value Table
In the table of glycemic indexes of food products you can find average data for products. The following gradations are distinguished:
- High – from 70 and above.
- Average – from 50 to 69
- Low – up to 49.
It must be taken into account that, for example, the glycemic index of vegetables depends on the season, maturity and variety.
Almost all fruits and berries are rich in sugar, which increases their GI. However, there are fruits with a low glycemic index. Among them, the most relevant are seasonal fruits: apricot, plum, apple, pear, currant, raspberry.
On the contrary, there are fruits that have a relatively high glycemic index - bananas, grapes, watermelon. However, this does not mean that their fruits are harmful. It is always worth recalculating the GI percentage carbohydrates. Thus, watermelon has a fairly high GI, but 100 g of its pulp contains only 5.8 g of carbohydrates.
Products with a high glycemic index of 70 and above.
| Product | (GI) |
|---|---|
| Beer | 110 |
| Dates | 103 |
| Glucose | 100 |
| Modified starch | 100 |
| White bread toast | 100 |
| Swede | 99 |
| Butter buns | 95 |
| baked potato | 95 |
| Fried potatoes | 95 |
| Potato casserole | 95 |
| Rice noodles | 92 |
| Canned apricots | 91 |
| Gluten-free white bread | 90 |
| White (sticky) rice | 90 |
| 90 | |
| Carrots (boiled or stewed) | 85 |
| Hamburger buns | 85 |
| Cornflakes | 85 |
| Unsweetened popcorn | 85 |
| Rice pudding with milk | 85 |
| Mashed potatoes | 83 |
| Condensed milk with sugar | 80 |
| Cracker | 80 |
| Muesli with nuts and raisins | 80 |
| Sweet donut | 76 |
| 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 |
| 70 | |
| Potato chips | 70 |
| Risotto with white rice | 70 |
| Dumplings, ravioli | 70 |
| Brown sugar | 70 |
| White sugar | 70 |
| Couscous | 70 |
| Semolina | 70 |
| Cottage cheese pancakes | 70 |
Foods with an average glycemic index of 50 to 69
| 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 |
| Marshmallow | 65 |
| Muesli with sugar | 65 |
| Canned pineapple | 65 |
| Raisin | 65 |
| Maple syrup | 65 |
| 65 | |
| Boiled potatoes in their jackets | 65 |
| Sorbet | 65 |
| Yam (sweet potato) | 65 |
| Whole wheat bread | 65 |
| Canned vegetables | 64 |
| Pasta with cheese | 64 |
| Sprouted wheat grains | 63 |
| Wheat flour pancakes | 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 |
| Dried fruits compote | 60 |
| Fresh papaya | 59 |
| Arabic pita | 57 |
| Sour cream 20% fat | 56 |
| Sweet canned corn | 56 |
| Grape juice (no sugar) | 55 |
| Ketchup | 55 |
| Mustard | 55 |
| Spaghetti | 55 |
| Sushi | 55 |
| Bulgur | 55 |
| Canned Peaches | 55 |
| Shortbread | 55 |
| Butter | 51 |
| 50 | |
| Basmati rice | 50 |
| Fish cutlets | 50 |
| Fried beef liver | 50 |
| Cranberry juice (no sugar) | 50 |
| Kiwi | 50 |
| Pineapple juice without sugar | 50 |
| Lychee | 50 |
| Mango | 50 |
| 50 | |
| 50 | |
| Apple juice (no sugar) | 50 |
Foods with a low glycemic index of 49 and below
| Product | (GI) |
|---|---|
| Cranberries (fresh or frozen) | 47 |
| Grapefruit juice (no sugar) | 45 |
| Canned green peas | 45 |
| Brown Basmati Rice | 45 |
| Coconut | 45 |
| Grape | 45 |
| Orange fresh | 45 |
| Whole grain toast | 45 |
| Curd | 45 |
| Whole grain breakfast cereals (no sugar or honey) | 43 |
| Buckwheat | 40 |
| Dried figs | 40 |
| Pasta cooked al dente | 40 |
| Carrot juice (no sugar) | 40 |
| Dried apricots | 40 |
| Prunes | 40 |
| Wild (black) rice | 35 |
| Chickpeas | 35 |
| Fresh | 35 |
| Meat and beans | 35 |
| Dijon mustard | 35 |
| Dried tomatoes | 35 |
| Fresh green peas | 35 |
| Chinese noodles and vermicelli | 35 |
| Sesame | 35 |
| Fresh orange | 35 |
| Fresh plum | 35 |
| Fresh quince | 35 |
| Soy sauce (no sugar) | 35 |
| Low-fat natural yogurt | 35 |
| Fructose ice cream | 35 |
| 34 | |
| Fresh nectarine | 34 |
| 34 | |
| Fresh peach | 34 |
| Compote (no sugar) | 34 |
| Tomato juice | 33 |
| Yeast | 31 |
| Cream 10% fat | 30 |
| Soy milk | 30 |
| Fresh apricot | 30 |
| Brown lentils | 30 |
| Fresh grapefruit | 30 |
| Green bean | 30 |
| Garlic | 30 |
| Fresh carrots | 30 |
| 30 | |
| Jam (no sugar) | 30 |
| Fresh pear | 30 |
| Tomato (fresh) | 30 |
| Low-fat cottage cheese | 30 |
| Yellow lentils | 30 |
| , lingonberry, blueberry | 30 |
| Dark chocolate (more than 70% cocoa) | 30 |
| Almond milk | 30 |
| Milk (any fat content) | 30 |
| passion fruit | 30 |
| Pomelo | 30 |
| fresh | 30 |
| Chicken | 30 |
| Blackberry | 20 |
| Cherry | 25 |
| Green lentils | 25 |
| Golden beans | 25 |
| 25 | |
| Red Ribes | 25 |
| Strawberry wild-strawberry | 25 |
| Pumpkin seeds | 25 |
| Gooseberry | 25 |
| Soy flour | 25 |
| Low-fat kefir | 25 |
| 22 | |
| 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 |
| Hazelnut, pine nut, pistachios, walnuts | 15 |
| Asparagus | 15 |
| Ginger | 15 |
In the scientific world, experts are gradually developing such a branch as nutritionology - the science of nutrition. It has long been established that some diseases directly depend on what, how and in what quantity a person eats. It is known that each product has its own calorie content, but not everyone realizes that in addition to this, there is also a glycemic index, which also has great importance. Foods with a high glycemic index can affect your blood sugar, which is important factor for those who have diabetes or are trying to lose weight.
Glycemic index of foods - what is it?
The glycemic index depends on the rate of change in the level of glucose in a person’s blood after he has consumed any product. The starting point is a glucose value of 100 units. There is a relationship - fast growth glucose in the blood provokes the release of insulin, which leads to the deposition of fat reserves on the hips, buttocks, and abdomen.
When eating foods containing a high glycemic index, rest assured that they will not be used to replenish expended energy, but will be stored as fat, which is then so difficult to get rid of. If you trace the relationship between calorie content and glycemic index (GI), it is worth noting that sometimes in the same product these two values will be very different.
Often high-calorie foods have low rate glycemic index and vice versa. Both values greatly influence the processes of obesity or weight loss in the body. Maybe it’s worth taking a closer look at a lesser-known indicator of our body - the glycemic index, in order to understand what processes are happening 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 consumed in food. 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 stores them in subcutaneous fat. Main list of products with fast carbohydrates:
- Salo.
- Chips.
- Wheat bread.
- Sugar.
- Confectionery.
- Mayonnaise.
- Carbonated sweet drinks.
- Some fruits are watermelon, melon, grapes, banana, persimmon.
The amount of fiber contained in product consumed, also matters - the less it is, the higher the glycemic index. Any heat treatment significantly increases GI, so many nutritionists advise those who want to lose weight to eat raw foods whenever possible. This applies to a greater extent to vegetables and fruits. Nutrition scientists have discovered an interesting proportion: the less fat and protein a product contains, the higher the glycemic index.
Why do you need to know the GI of food?
People suffering from diabetes mellitus and those who control their weight or want to get rid of extra pounds must know the norm of the glycemic index of the foods they consume. By calculating the number of calories consumed and glycemic index indicators, it is possible to keep weight and blood sugar levels under control. The appearance of acne is the first sign poor nutrition. Problem skin- is released by the body toxic substances, toxins, getting rid of the consequences of eating foods with a high GI.
For 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 - insulin index. Using this parameter, doctors will find out how quickly glucose will enter the blood after consuming the product, whether there will be a jump or a slight increase in the indicator.
Diabetes is serious endocrine disease, which is based on an insufficient amount of insulin produced by the body. It is not completely curable; it is only possible to maintain normal health. If you understand the nature of the disease, monitor the glycemic index, and eat right, this will help avoid complications of diabetes. At insufficient quantities Insulin increases blood sugar levels sharply, which leads to serious metabolic disorders, including loss of consciousness and coma.
Therefore, if you have a disease such as diabetes, it is very important to monitor the composition of the foods you eat. A high glycemic index of one product can negate the impact of the whole complex medical supplies. Having studied the list of foods with a high GI, understanding the specifics of why this or that food belongs to unwanted list, you will be able to manage your diet without harming your health.
During weight loss
It’s rare that a woman, even one with an attractive, slender figure, does not dream of losing weight. Exhausting yourself by fasting is unpleasant and unsafe, especially since after such methods of losing weight, the lost kilograms return quickly and with excessive interest. Is there a panacea for these unnecessary centimeters on 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 slender figures. Scientists have made the path to weight loss even easier. Having accessible knowledge about the glycemic index helps you track every portion you eat. Product characteristics and index performance are interrelated. Floury, sweet, fatty - with a high GI index. Even when playing sports and having a good physical activity, but by consuming the “wrong” foods, 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, the breakdown of protein begins, which is transformed into sugar: the faster this happens, the sharper jump. When the level of glucose in the blood is high, the pancreas begins to produce insulin, a hormone with the help of which the energy of glucose must be properly distributed throughout the tissues of the muscles and the entire body as a whole. The excess is stored “in reserve” and looks like a layer of fat.
Products are divided into three index categories: high, medium and low. Below is a table with the names of products that contain the highest index values, and therefore are more dangerous for the body. The more fiber and fiber a product contains, the less harm and extra pounds it can cause. Boiled and fried foods more harmful than raw ones: the GI of raw carrots is 35, and that of boiled carrots is 85. Even fruits and vegetables that have different colour, will relate to different groups GI. More useful ones are green in color.
Table: List of foods containing high GI
For the convenience of calculating the total glycemic index, the main foods consumed by humans are presented in the table. To use the elimination method, the specified systematic list is compiled from products with high performance GI, which have a value above 70. The standard is glucose, the GI value of which is 100.
| Beer of all types | |||
| Dried or sun-dried dates | Sweet donut | ||
| Modified starch | |||
| White wheat bread | French baguette | ||
| Rice milk porridge | |||
| Sweet bun | Soft wheat lasagna | ||
| Baked potatoes | Unsweetened waffles | ||
| Potato casserole | |||
| Fried potato | Milk chocolate | ||
| Rice noodles | Chocolate bar (Twix, Mars, Snickers) | ||
| Canned fruits(apricots) | Sweet carbonated drinks (Coca-Cola, Pepsi) | ||
| White bread gluten free | Croissant | ||
| Soft wheat pasta | |||
| Carrots after heat treatment | Pearl barley |
