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?

The 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 spikes in sugar, which leads to the rapid absorption of carbohydrates and their transformation into glucose, which the body needs for energy. Part of the glucose is converted into 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 inhibit 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 a 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 can be understood whether the weight is normal or a dietary diet is necessary.

• m - body weight in kilograms,
• h2 - height in meters.

The World Health Organization has adopted certain standards for the glycemic index. Installed levels:

1. low: up to 55,
2. medium: from 56 to 69,
3. high: 70 to 100.

The range from 60 to 180 per day is considered normal. Depending on BMI, the daily GI norm is determined, changes in 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 various 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:

1. marinade,
2. lemon juice,
3. 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.

Maintaining optimal weight throughout life is the need of every person. There is a wealth of information out there on how to lose 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 an 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 to select the right nutrition, it is necessary 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 behave especially ambiguously, 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 levels, 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 with a large amount of simple sugars, respectively, they give their energy to the body at a faster rate. 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 of a new classification based on the quantitative indicator of GI, which in turn fundamentally changed the approach to the nutritional value of foods.

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. Which foods contain carbohydrates with a low and reduced index are 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 (no sugar)	45
canned green peas	45
brown basmati rice	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 (no sugar)	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
fat-free 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 currants	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 nuts	15
celery	15
bran	15
Brussels sprouts	15
cauliflower	15
chilli	15
fresh cucumber	15
hazelnuts, pine nuts, pistachios, walnuts	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.

Accordingly, for weight loss, the best solution would be to combine protein foods and foods with a small and low 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 porridge	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 (no sugar)	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 the supply of glycogen in muscle tissue, and using it at the moment.

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 recovery.

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 reserves 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, outdoor activities, it is worth resorting to the food of this category, for a high-quality and quick set of strength. 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 porridge with 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, etc.)	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 products 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 compile a list of acceptable and prohibited items that meet 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 the modern directions for adjusting the diet, taking into account the nutritional value of products, 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 of their constituent 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	coarse gray bread 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 fruit 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 the human body is able to digest 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 a shorthand for 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 a reference (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 the following work: 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, obeying 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 for the breakdown and absorption of glucose is 100. Surprisingly, there are foods that break down even faster - for example, beer or dates. However, if your goal is to lose those extra pounds, you need to build 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 contain meat products, as well as fish, poultry, eggs and other protein products, then 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 will be to combine protein foods with foods that have a low glycemic index. Actually, the majority is based on this principle.

Foods with a low glycemic index

Low GI foods have the opposite characteristics of GI foods. As a rule, they undergo minimal processing and cleaning, which means they contain a lot of useful natural fiber.

One of the clearest examples of foods with the lowest glycemic index is fruit. Despite the fact that fruits naturally contain a fairly large amount 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, skim 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 a grueling sports workout 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.

Rapid spikes in blood glucose levels are typically 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 digested, provoking 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 the necessary elements for a sharp increase in 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 in the days of primitive people, then food was not guaranteed for a person, and the fat reserve served as a safety net for unforeseen circumstances.

But in our time of constant struggle for the ideal 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 foods are evaluated by what level of sugar in the blood is in the body after taking 100 grams of this product compared to eating 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:

1. A fairly high probability of the appearance of body fat due to unstable blood sugar levels;
2. The body is provided with carbohydrates for a short time;
3. 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.

The best approach is to combine 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 of such foodstuffs 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, fat-free cottage cheese, cheese curds and many other varieties of these products on the market, some of which can be consumed with coffee.

All this maximally provides people's need for protein and other vital 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 no longer with a low, but with a high level of biological value.

Indicators of bread, flour products

No matter how much a person cares about the figure, appearance and 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 (barley porridge, for example), but they can be easily addicted to, realizing the invaluable health benefits they bring. Porridge for breakfast is a must for athletes without coffee, but with fruit, you can add dates and mangoes, melons, even grapes here.

Even as part of a strict diet, you can afford to eat nutritious porridge in the morning. Cereals contain a small amount of fat. Carbohydrates are represented by polysaccharides, which provide a slow and gradual increase in 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, giving up 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 the right combination of products and choosing them with a minimum glycemic index. A sufficient part of the products have low GI values ​​and a good digestibility factor. 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 physical exertion will lead to the opposite 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 longer.

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 of simple carbohydrates is indicated, which ensures the conversion of creatine into creatine phosphate in muscle cells. In this regard, grape juice is ideal, which has optimal indicators 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 of nutrients, nuts cannot serve most athletes.

After heat treatment, the nuts practically do not change their index, leaving it low, but the taste deteriorates. 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, to get a general idea about the features of the products is not difficult. Under equal conditions, for the 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.

1. Vegetables have a low glycemic index. In addition, they can, when taken together, lower the GI of other foods. Vegetables are an excellent source of fiber and vitamins, they improve the functions of the digestive tract. If it is necessary to lower the GI of the consumed dishes or the general diet, then along with dishes containing an increased GI, it is required to take foods with fiber, primarily vegetables.
2. The most elevated GI has beer, carbonated drinks and some types of flour and confectionery products, full statistics always highlight them.
3. 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.
4. 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, germinated	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 sticks	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:

1. 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.
2. The more of these products enter the body, the more problems it can cause.
3. 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.
4. 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.
5. Foods devoid of fiber with a high GI provide a lot of energy, but if you do not spend it by leading a sedentary lifestyle, then this energy will be converted into fat.
6. Frequent consumption of products with GI leads to metabolic disorders. 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. Possible changes in the GI will be discussed in the next article.

Download the full table of 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, sugared muesli, 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, lasagna, 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, cutlets, pork schnitzel, fish cakes, scrambled eggs, fried beef liver, 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, beetroot, pear, tomato, low-fat cottage cheese, pear, jam without sugar, 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 cabbage and Brussels sprouts (in any form), chili peppers, 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

after prolonged sports training;

with a sharp decrease in blood sugar, (for example, in insulin-dependent patients)

When to Eat Low GI Foods

• if you want to lose weight;
• in the conduct sedentary and sedentary lifestyle;
• 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:

1. food is absorbed slowly, the level of sugar rises and falls gradually, and not abruptly;
2. sick diabetes can control the increase in blood glucose levels, preventing the progression of the disease and the development of concomitant diseases;
3. using in the diet foods with a low glycemic index, you can steadily reduce weight;
4. 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;

Average GI:

• Fruit juices without sugar, pizza, coffee and tea with sugar - 46-48

Low GI:

• 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	rapid influx of energy, increased efficiency; increase in blood glucose levels.	short duration of energy inflow; the formation of body fat due to sharp jumps in blood sugar; risk for diabetic patients.
Short	gradual release of energy, which is enough for a long time; slow rise in blood glucose, which prevents fat deposits; reduction in feelings of hunger.	Low effect during training and exercise; Insufficiently rapid increase in blood sugar in coma with diabetes mellitus group 1.

Metabolic disorders from high GI foods

Energy derived from carbohydrates is used in three ways:

1. to replenish the expended energy;
2. for the supply of glycogen in the muscles;
3. for backup needs in case of power shortage.
4. 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 at the moment the energy is not in demand, the 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 an elevated level. Eating something sweet or high-calorie every half hour or hour, even if only a glass of tea with sugar, a candy, a cookie, a roll or a sweet fruit, the sugar level will accumulate 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, seemingly 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?

Foods with slow carbohydrates are good because they gradually maintain energy at the 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 is 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. Dietary fibers, proteins, fiber remain in large flour particles, 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;
• industrial products are prepared by resorting to heat treatment, gelatinizing starch-containing products. 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%;
• some types of noodles and spaghetti, obtained by pastification or high pressure extrusion, have a lower GI -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 the starch gelatinization 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;

1. 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.
2. Eliminate foods with a higher glycemic index from the diet: beer, carbonated drinks, confectionery and flour products, sweets.

1. 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.
2. 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.
3. 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.
4. Add a little (half a teaspoon) of vegetable oil to salads and other dishes, as all oils slow down the digestion process, worsen the absorption of sugars, and lower GI.
5. 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 dietary nutrition, it is necessary to combine a protein dish with a vegetable one.
6. In the daily diet, it is necessary to lower the GI with each 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 harmful food that 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 are built 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.