Carbohydrate foods with a low glycemic index. Carbohydrates and their glycemic index

The glycemic index of foods (GI) is a measure of the effect of foods on the rate at which blood sugar rises. The concept of the glycemic index is actively used to form a diet for diseases of the endocrine, digestive systems, and for weight loss.

There are three product groups:

Products with a low glycemic index have an indicator of up to 50-55 units. This group includes almost all vegetables and some raw fruits, as well as dishes high in protein and fat.
The average level - from 50 to 65 units - have some types of vegetables, fruits and cereals. For example, bananas, pineapple, oatmeal, buckwheat, peas, beets.
Food with a high GI has a digital value of more than 70 units. This group includes fast carbohydrates: sugar, beer, flour products from white flour of the highest grade, etc.

Why is it important to consider the GI of foods

After eating food, the glucose contained in the food enters the gastrointestinal tract and increases blood sugar levels (glycemia). At the same time, the effect of foods on glycemia differs depending on the rate of breakdown of carbohydrates into simple sugars.

Fast carbohydrates (or simple, consisting of simple sugars - monosaccharides) have a high GI and quickly increase the concentration of sugar in the blood to the highest levels (hyperglycemia). In turn, the pancreas secretes the hormone insulin to lower sugar levels.

After eating fast carbohydrates, the concentration of glucose in the blood is extremely high, so a significant amount of insulin is released, which lowers the sugar level to below normal levels, causing hypoglycemia - a lack of glucose in the blood. This is the danger of foods with a glycemic index above 80, since sugar surges, intensive work of the pancreas and the deposition of glucose in the form of fat reserves lead to diabetes and obesity.

In a completely different way, slow (complex) carbohydrates with complex polysaccharides in the composition, which, as a rule, have a low GI, act.

After eating a low GI food, blood glucose rises slowly, depending on the rate at which complex sugar molecules are broken down into simple ones. Thus, slow carbohydrates do not cause a jump in glucose and insulin, while an optimal state of all body systems is observed.

Who is a low GI diet for?

The use of foods with a low glycemic index, as the basis of the diet, is indicated for diseases of the endocrine system:

when the pancreas cannot secrete enough insulin to lower glucose levels after eating simple carbohydrates, type 2 diabetes;
with insulin resistance (pre-diabetic state), when insulin is secreted in excessive amounts, as a result of which the cells lose sensitivity to the hormone;
in chronic pancreatitis to reduce the load on the pancreas and reduce the likelihood of developing diabetes.

Low glycemic index food table

Using the list of products makes it possible to quickly create a menu for diabetes or for weight loss, taking into account the glycemic index and calorie content.

Products with low GI have a number of advantages, as they have only a positive effect on the body, namely:

contribute to a stable level of glucose in the blood;
enable the body to use energy for life for a long time for 2-3 hours after eating;
contain more fiber, which has a beneficial effect on digestion and maintains good microflora in the intestines;
do not contribute to weight gain, since an increase in fat stores occurs during high blood insulin levels after eating a large amount of simple carbohydrates with a high glycemic index.

Grocery list	GI	Calories per 100 g
Bakery products, flour and cereals
Rye bread	50	200
Rye bread with bran	45	175
Whole grain bread (no flour added)	40	300
Whole grain bread	45	295
Rye bread	45
Oat flour	45
Rye flour	40	298
Flax flour	35	270
Buckwheat flour	50	353
Quinoa flour	40	368
Buckwheat	40	308
brown rice	50	111
Basmati rice, unpeeled	45	90
oats	40	342
Whole grain bulgur	45	335
Meat dishes and seafood
Pork	0	316
Beef	0	187
Chicken	0	165
Pork cutlets	50	349
Pork sausages	28	324
Pork sausage	50	Up to 420 depending on variety
Veal sausage	34	316
All kinds of fish	0	From 75 to 150 depending on the variety
fish cakes	0	168
Crab sticks	40	94
sea kale	0	5
Sour-milk dishes
Skimmed milk	27	31
Low-fat cottage cheese	0	88
Curd 9% fat	0	185
Yogurt without additives	35	47
Kefir low fat	0	30
Sour cream 20%	0	204
Cream 10%	30	118
Chees Feta	0	243
Brynza	0	260
hard cheese	0	From 360 to 400 depending on the variety
Fats, sauces
Butter	0	748
All types of vegetable oils	0	From 500 to 900 kcal
Salo	0	841
Mayonnaise	0	621
Soy sauce	20	12
Ketchup	15	90
Vegetables
Broccoli	10	27
White cabbage	10	25
Cauliflower	15	29
Onion	10	48
Olives	15	361
Carrot	35	35
cucumbers	20	13
Olives	15	125
Bell pepper	10	26
Radish	15	20
Arugula	10	18
Leaf salad	10	17
Celery	10	15
Tomatoes	10	23
Garlic	30	149
Spinach	15	23
fried mushrooms	15	22
Fruits and berries
Apricot	20	40
Quince	35	56
cherry plum	27	27
Orange	35	39
Grape	40	64
Cherry	22	49
Blueberry	42	34
Pomegranate	25	83
Grapefruit	22	35
Pear	34	42
Kiwi	50	49
Coconut	45	354
Strawberry	32	32
Lemon	25	29
Mango	55	67
Mandarin	40	38
Raspberry	30	39
Peach	30	42
pomelo	25	38
plums	22	43
Currant	30	35
Blueberry	43	41
Sweet cherry	25	50
Prunes	25	242
Apples	30	44
Nuts, legumes
Walnuts	15	710
Peanut	20	612
Cashew nuts	15
Almond	25	648
Hazelnut	0	700
Pine nuts	15	673
Pumpkin seeds	25	556
Peas	35	81
Lentils	25	116
Beans	40	123
chickpeas	30	364
Mash	25	347
beans	30	347
Sesame	35	572
Quinoa	35	368
soy cheese tofu	15	76
Soy milk	30	54
Hummus	25	166
canned peas	45	58
Peanut butter	32	884
Beverages
Tomato juice	15	18
Tea	0
Coffee without milk and sugar	52	1
cocoa with milk	40	64
Kvass	30	20
Dry white wine	0	66
Dry red wine	44	68
Dessert wine	30	170

glycemic index diet

The glycemic index diet is effective tool for weight loss, as the diet is based on low GI foods.

High GI foods contribute to rapid weight gain. High level insulin leads to the fact that glucose from the blood replenishes fat cells. Insulin also blocks the body's ability to take energy from fat reserves.

A diet with a low glycemic index for 10 days leads to a weight loss of 2-3 kilograms, which is facilitated by the following factors:

the absence of fast carbohydrates in products, as a result of which there is no increase in the supply of adipose tissue;
in the absence of fast carbohydrates in the diet, edema decreases and excess water is removed from the body;
decreased hunger caused by normal blood sugar levels.

The diet should be built according to the following principle: three main meals and 1-2 snacks in the form of fruits or vegetables. At the same time, it is forbidden to eat food with an indicator above 70 for the first time after the start of the diet.

Upon reaching the desired weight, you can diversify the diet by adding foods with higher rates in a limited amount: 100-150 grams once a week.

The diet has a lot of advantages, as it contributes not only to weight loss, but also to the improvement of the whole organism, namely:

acceleration of metabolism;
normalization of the gastrointestinal tract;
strengthening immunity due to the lack of sugar in the diet, which significantly reduces the body's defenses;
reducing the likelihood of heart and liver disease;
lack of deficiency of vitamins and minerals due to the use of a large number of vegetables and fruits.

For type 2 diabetes

Proper nutrition is an important element in the treatment of type 2 diabetes. The use of foods with a low GI slightly increases the level of glycemia, which makes it possible to avoid insulin therapy.

In the treatment of the disease, a low-calorie diet of 9 tables or a low-carbohydrate diet with a reduced content of complex carbohydrates is used. At the same time, despite the choice of diet, it is imperative to abandon foods with a high glycemic index.

A proper diet for diabetes allows not only to maintain blood glucose within the normal range, but also to lose excess weight which is usually associated with diabetes.

How to lower your GI

The glycemic index of food, in most cases, is a constant value, but there are some tricks that can reduce the performance of both a single product and a combined dish from different products, namely:

The GI of raw vegetables is always 20-30 units lower than thermally processed.
To reduce carbohydrates, you must simultaneously consume high-quality fat (cheeses, coconut oil, etc.) or protein (eggs, fish, meat). But this technique does not work with the simultaneous use of sugar and fat.
The more fiber consumed in one meal, the lower the GI of the total meal.
To lower the GI of rice, it is necessary to boil rice groats with the addition of vegetable oil (1 tablespoon per liter of water), and then drain and freeze. Oil and freezing change the structure of starch in rice, which leads to a decrease in glycemic values.
The glycemic index level drops as the food cools down.
Use whole grains instead of cuts, flakes, etc.
Do not boil grains and vegetables during cooking.
Eat vegetables and fruits along with the peel, as the peel is the best source of fiber.
Refuel food with lemon juice, since acid slightly reduces the rate of breakdown of carbohydrates in the composition of dishes.

Many diets for weight loss are based on the glycemic index of foods (GI). GI is an indicator that reflects the rate of absorption of carbohydrates by the body from a particular product.

A nutrition system built on this principle not only contributes to weight loss, but also prevents the development of such a terrible disease as diabetes mellitus, which ranks second in mortality after cancer.

Athletes also turn to the choice of products according to the GI principle in order to quickly bring the body into the desired shape and pump up muscles. After all, it is complex carbohydrates that energize for a long time and are not deposited in fatty tissues.

There are low GI foods in all categories - these are cereals, vegetables, fruits, meat, fish, dairy and dairy products. The role of carbohydrates in the metabolic process of the body will be considered below, a list of low GI carbohydrates from animal and vegetable products is presented.

The concept of GI products

The GI value reflects the rate at which glucose enters the body and how it is absorbed. So, the higher the mark, the faster the food gives its energy to the body. While carbohydrates have a low glycemic index, they are also called good carbohydrates, they are digested slowly, energize a person and give a feeling of satiety for a long time.

If a person consumes foods with a high index at every meal, then over time this will lead to disruption of metabolic processes, regular high blood sugar and the formation of fat cells.

When this failure occurs, a person often begins to feel hungry, even eating enough food. The glucose that enters the body cannot be properly absorbed and, accordingly, is deposited in fatty tissues.

0 - 50 units - low;
50 - 69 units - medium;
70 units and above - high.

Low glycemic index carbohydrates are found in all food categories, which will be described below.

Vegetables with "correct carbohydrates"

Sugar level

If the decision is made to eat right, then vegetables should be given special attention, since they should make up to half of the daily diet. From the list of vegetables with low GI, you can cook a variety of dishes - salads, side dishes and casseroles.

It is worth knowing the "exception" vegetable, which significantly increases its rate during heat treatment - this is carrots. Her raw GI is 35 units, but boiled GI is 85 units. There is also an important rule for all categories of vegetables and fruits - if they are brought to a state of puree, then the index will increase, although not significantly.

It is allowed to eat and tomato juice with pulp that has a low GI. It is allowed to diversify the taste of the dish with herbs - parsley, dill, basil and others, because their GI does not exceed 15 units.

Low GI vegetables:

eggplant;
green and dried peas;
all types of cabbage - broccoli, cauliflower, white, red;
onion;
bitter and sweet pepper;
tomato;
cucumber;
squash;
radish;
garlic.

You can eat mushrooms of any variety, their rate does not exceed 40 units.

Fruits and berries with low GI

Fruits have several features that you should be aware of in order not to increase their GI. It is forbidden to prepare juices from fruits, even with low GI, because fiber is lost during such processing. As a result, a person receives carbohydrates with a high glycemic index.

In general, it is better to eat fruits fresh, so that more vitamins and minerals are preserved. The intake of such food should be planned for the morning, so that the glucose that enters the bloodstream can be processed faster.

From fruits and berries, you can cook all kinds of healthy sweets - marmalade, jelly and even jelly. Only for thickening, not starch is added to the jelly, but oatmeal. Since starch has a fairly high GI, about 85 units.

Fruits and berries with a low rate:

black and red currants;
pear;
blueberry;
cherry;
plum;
pomegranate;
apricot;
nectarine;
all types of citrus fruits - lemon, grapefruit, pomelo, tangerine, orange, lime;
gooseberry.

Apples also have a low GI. You should not opt for sour varieties, believing that sweet ones contain more carbohydrates. This opinion is wrong. The sweetness of a fruit is determined only by the amount of organic acid, not sugar.

When choosing to eat the right carbohydrates, you need to give up such fruits:

watermelon;
melon;
canned apricots;
a pineapple.

From dried fruits, you can choose such - dried apricots, prunes and figs.

Dairy and dairy products

Dairy and sour-milk products should be present in the daily diet. This is required for the normal functioning of the gastrointestinal tract, the population of its beneficial bacteria. Also, a glass of fermented milk product can satisfy half of the daily calcium intake.

Goat milk is considered healthier than cow milk. Two of these milks have a low GI. It should be borne in mind that the goat drink should be boiled before drinking. If discomfort is felt in the stomach after consumption, then it is worth switching to the use of fermented milk products, for example, Ayran or Tan.

Dairy products are well absorbed by the body, while they also have a low calorie content. Therefore, it is advisable that the last meal consisted of a fermented milk product.

Dairy and sour-milk products with a low GI:

milk of any kind - whole cow and goat, skimmed and soy;
grain cottage cheese;
curd;
kefir;
fermented baked milk;
curdled milk;
serum;
tofu cheese.

From cottage cheese for breakfast or a snack, you can cook a light dish - cottage cheese soufflé.

Cereals with low GI

The choice of cereals should be approached carefully, because many have an increased index. It is better to cook them on water and without adding butter. GI butter - 65 units, while it is quite high-calorie.

An alternative would be vegetable oil, preferably olive oil. It contains a wide variety of vitamins and minerals.

There is also a rule - the thicker the porridge, the lower its glycemic index. So viscous side dishes should be discarded.

Cereals with complex carbohydrates:

pearl barley;
buckwheat;
Brown rice;
barley grits;
oatmeal.

White rice and corn porridge have a high GI and should be avoided. Although even recommended by doctors, despite the high values. This is due to the high content of vitamins.

nuts

All types of nuts have a low GI, but are quite high in calories. Nuts should be consumed half an hour before meals. This will help reduce the volume of the main dish. This fact is explained simply - nuts contain cholecystokinin, which sends an impulse to the brain to saturate the body.

Nuts are half composed of protein, which is better absorbed by the body even than chicken meat. They are also rich in amino acids and vitamins. So that this product does not lose its nutritional value, nuts should be eaten raw, not roasted.

It is better to choose unpeeled nuts, since when exposed to direct sunlight, the product can change its taste.

Low GI Nuts:

cashew nuts;
Walnut;
pine nuts;
peanut;
hazelnut.

The daily rate should not exceed 50 grams.

Meat, offal and fish

Meat and fish are the main source of protein. Fish is rich in phosphorus, so its presence in the diet can be up to three to four times a week. Choose varieties of meat and fish should be lean, removing the skin and fat residues.

Cooking first courses with meat is not recommended. A possible option is the second broth. That is, after the first boil of the meat, the water is drained, all the antibiotics and pesticides that were contained in the meat go with it. The meat is re-filled with water and the first dish is already being prepared on it.

In order for fish and meat dishes to be cholesterol-free, they should be boiled, steamed or in the oven.

Meat and fish with low GI:

chicken;
turkey;
quail;
beef;
beef liver and tongue;
chicken liver;
perch;
pike;
pollock.

Daily rate meat product up to 200 grams.

Any dietary meat has a low rate. So it will be only 30 units.

Vegetable oil

exist different kinds vegetable oil. Without such a product, it is impossible to imagine the preparation of second courses. The GI of oils is zero, but their calorie content is quite high.

It is best to choose olive oil, it is the leader in the content of valuable substances. The daily norm for a healthy person is two tablespoons.

As part of olive oil a large number of monounsaturated acids. They allow you to reduce the level of "bad" cholesterol, clean the blood from blood clots, and also improve skin condition.

The video in this article talks about the glycemic index diet.

A vital parameter for diabetic patients, called the glycemic index, is very important, because its value shows how different foods affect a person's blood glucose level.

A person who has never seen the calculated norms of various dishes may find them complex, incomprehensible. The glycemic index is represented by a systematization with the evaluation and distribution of everything that a person eats, where you can see how a certain fruit, vegetable or other dish can affect the "sugarness" of the blood. This index focuses on the calculation of carbohydrates contained in food. Carbohydrates with a low glycemic index value are rated from 0 to 55. These foods minimally affect blood sugar levels. An index parameter from 56 to 69 signals that sugar is able to rise at a moderate pace. If the value is more than 70 ─ such food affects the rise in glucose as much as possible.

The statement about the harmfulness of food with a high glycemic index is incorrect. It is useful to eat this food after physical work, and it is able to restore spent carbohydrates in the shortest possible time. But the abuse of such foods will adversely affect human body. With a significant drop in glucose caused by this food, a person will increase weight, cholesterol, and metabolic processes will be disturbed.

The glycemic index should take into account not only one amount of carbohydrates. This indicator is also affected by the type of sugar present in the product, as well as the production technology of this product. For example, when comparing carbohydrates with a high glycemic index, the table shows that mashed potatoes and milk rice pudding have a high value parameter, and sweet buns, canned apricots, this value is even higher.

When the index is low

In this type of product, the properties are opposite to those in which such an indicator is high. Technologically processed and cleaned, these products are minimal. The indicator of fiber, which slows down the absorption of glucose by the body, is medium or high, and there is little sugar, but it is natural and healthy. Carbohydrates with a low glycemic index contain foods in the form of:

vegetables;
fruits;
seeds;
nuts;
legume crops.

About diet

This diet will help regulate the sugar ratio. With it, the energy from the food eaten is released slowly, respectively, satiety is felt for a long time.

There are 3 stages to a low glycemic diet. The emphasis is on foods rich in healthy protein, lipids and fiber. The first stage imposes a restriction on the intake of carbohydrate compounds, which means a two-week rejection of bread, potatoes and rice, and fruits cannot be taken. In the second stage of the excluded list, you can eat fruits with whole grain products. At the third stage, the achievement of the desired weight is observed, it is considered the maintenance period of this diet. At this stage, they are guided by past postulates, but all types of products are already included in the nutritious diet, it is advisable to avoid products with "empty" carbohydrate compounds (chips, hamburgers, crackers and many others), preference is given to " healthy fats". Overeating and late eating is contraindicated.

Together with nutritional value any product containing carbohydrate compounds and digestible by a person contains a glycemic index. Often, high-calorie foods contain a high index value, and the opposite happens.

The very concept of this indicator conditionally means the speed of splitting of various products with carbohydrate compounds in comparison with the speed of splitting of simple glucose. The sooner the product breaks down, the greater the index value.

Therefore, there is a division of products containing carbohydrate compounds into high, medium and low index. "Empty carbohydrates" are found in foods whose index is high. This food will instantly increase glucose in the bloodstream, while there will be stimulation of insulin production, and diabetic patients have problems with this to varying degrees.

Insulin distributes "unnecessary" blood glucose to all tissues, some of which is converted to fat, and it also does not allow fats to be broken down back into sugar. When this hormone works, fat can accumulate, but the process will never go in the opposite direction. Therefore, food with a high glycemic index in large quantities can add extra pounds.

Carbohydrates with low, medium and high glycemic index are described in the table. For example, a plum has a glycemic index of 35 and is considered low, a glycemic index for pasta made from durum wheat is 50, which is considered medium. The glycemic index of a pear is 30, which is low. Grapefruit also has a glycemic index of 30. Mango has a glycemic index of 50, which is average.

About carbohydrates

Simple carbohydrate compounds have easy digestibility and high sugar levels. These are the sweetest products (confectionery products, sweet juices, sugar and others).

The digestibility of complex carbohydrates (starch, polysaccharide and glycogen compounds) occurs gradually, glucose is increased at a slower rate and long-term maintenance of the working regime of the human body is carried out. Found in fruits such as:

grapefruit;
mango;
pears.

There are also a lot of them in pasta and bread products.

Fibrous carbohydrate compounds contain vegetables, bran. There are 2 types of fiber:

able to dissolve, for example, pectin, found in various fruits (mango, grapefruit), slows down digestion and lowers the cholesterol level of a person’s blood;
incapable of dissolution (grain husk) is not able to be absorbed in the digestion of people. By using it, you can prevent oncology of the large intestine and the resulting constipation.

It is better to start the day by taking whole grains. If you like porridge, try whole oats or wheat or other whole grains. It is better to limit potatoes, instead it is good to try brown rice. Cooking pasta is preferably done using whole wheat. Beans are a good idea to include in your diet. They are the basis of protein and slowly digestible carbohydrate compounds.

How to bypass this index

If the food contains a lot of fiber, then this figure will be low.
In natural vegetables and fruits, the value is lower than thermally processed.
Mashed potatoes will have a high parameter when compared to boiled potatoes in their skins. There is a connection here with the "denaturation" of starch compounds in the cooking process of potatoes. As a rule, the greater the number of cooking starch products (pasta, grain cereals), the higher the index will be.
If proteins and carbohydrates are combined, then this parameter is lowered. This symbiosis allows proteins to be absorbed into the bloodstream slowly, and carbohydrates help proteins to be absorbed as much as possible.
Crushed products have a high index value. This mainly applies to cereals.
When adding too little lipid to carbohydrates, their digestibility increases, and the index parameter decreases.
Prolonged chewing of food contributes to the slow absorption of carbohydrates.

Glycemic index (GI) or fast and slow carbohydrates

Without carbohydrates, our body cannot process fats and proteins, and the liver will not function normally. Carbohydrates are absorbed in the form of glucose, the main “sweet tooth”, which simply refuses everything else, is the brain.
Eat carbohydrate-rich foods for breakfast and lunch, in the afternoon, carbohydrate metabolism tends to slow down. It is preferable to have dinner with protein foods.

Imagine a food pyramid- schematic representation of the principles healthy eating developed by nutritionists. The closer to the top, the less often you should eat this group of foods. The "base" of the pyramid consists of foods that should be eaten more often than others - these are vegetables, fruits and whole grains. They should account for about 65% of the total diet. But this does not mean at all that you have just received permission for the uncontrolled absorption of buns, cheesecakes and other cakes in myriad quantities. Even if the coveted inscription “ low-calorie product", do not rush to buy! Typically, this is no more than marketing ploy from the manufacturer. Firstly, it is unlikely that trans fats were avoided during production, and secondly, for comparison, always keep in mind the calorie content of the most common fresh cucumbers - this is 11 kk per 100 grams of product. Well, does a cake with a calorie content of 350 kk per 100 grams still seem like a low-calorie product to you?

All carbohydrates are traditionally divided into slow and fast- depending on the speed with which they are broken down in the body and converted into glucose - the main source of energy. To measure the speed, a special indicator was introduced - the glycemic index (GI).

To slow (having low GI) include healthy carbohydrates. They can be eaten every day: brown rice, wholemeal bread, whole grain pasta, cereals (except semolina), vegetables (zucchini, spinach, cabbage) and non-sugar fruits: apples, kiwi, grapefruits.

Low GI foods (less than 40): All legumes, including lentils, soybeans, white and red beans, chickpeas, baked beans. Barley (barley or shelled), whole wheat pasta. Apples, dried apricots, peaches, cherries, grapefruits, plums, oranges, pears. Avocado, zucchini, spinach, peppers, onions, mushrooms, leafy greens, leeks, green beans, Brussels sprouts, broccoli, cauliflower, tomatoes.

Low GI Carbohydrates Gradually Raise Glucose, which rules out jumps blood sugar and "unmotivated" mood swings. In a word, if you want to be calm and balanced, choose “slow” carbohydrates. The principle "sometimes it's better to chew than to talk" is very relevant for this part of our diet. The fact is that the digestion of slow carbohydrates begins with an enzyme contained in saliva.

Fast carbohydrates (having a high GI), alas not so useful. Of course, they are not poison, but you should not eat them every day (alcohol also belongs to this group of carbohydrates). The best option is to count all kinds of desserts, pastries, etc. - Holiday food. By eating in this way, we not only monitor our weight, but also help the body. After all, the pancreas, which produces insulin, is literally exhausted from unbearable loads every time we eat such food. BUT blood sugar fluctuates, literally like rabbits in the spring - up, down. And along with it, the mood “jumps”.

If you've gone on a protein diet during the winter, don't be surprised if you find yourself constantly feeling down, gloomy, or irritable. Carbohydrates in cold weather are a source of additional stimulation of serotonin - the hormone of good mood.

High GI foods (over 60): Glucose, sugar, honey, pineapples, raisins, watermelons, ripe bananas. Baked potatoes, mashed potatoes, parsnips, boiled carrots, pumpkin, turnips. Brown and white rice (except basmati), rye bread, whole grain bread, white bread, rice biscuits, couscous, bread sticks. Corn flakes, instant oatmeal, corn sticks, wheat crackers, hash browns, tortillas. Melon, dried dates.

There are two more types of carbohydrate foods that deserve special attention from all those who monitor their health: these are vegetables, fruits and sugar.

Cellulose

Behind the now fashionable phrase "dietary fiber" is the most common dietary fiber, which is a type of carbohydrate. Fiber is of two types - soluble and insoluble.

Soluble (for example, pectin, which is found in apples and pears) helps slow down the digestion process and reduces blood cholesterol levels.

Insoluble (e.g. cereal husks) not digestible digestive system human - and so it is derived from it undigested. Its consumption reduces the likelihood of developing diseases such as colon cancer and constipation.

Food of animal origin (fish meat) - does not contain fiber! This is the prerogative of plant foods - the source of cell is vegetables, fruits and grains (wheat and oats). Fiber not only improves the functioning of the gastrointestinal tract, but also indirectly improves the work of fat (lipid) metabolism. A complete rejection of fiber can lead to intestinal atrophy.

Sugar

The food industry has learned to make sugar so pure that, alas, there is nothing left in refined white sugar but calories. "Competition" by the absence useful substances- only semolina can make him vitamins and minerals ( semolina). But it is unlikely that any of us in adulthood regularly eats semolina. But there are a lot of those who drink tea or coffee with sugar. Sugar accelerates the excretion of calcium from the body, so that sugary people risk not only gaining excess weight, but also acquiring osteoporosis. Do not justify your cravings for sweets by saying that without it your “head stops working”, since sugar is far from the only product from which the body can extract glucose. Fruits with natural sweetness are just as good!

If there is absolutely no sweet anywhere - depending on your preferences, refined sugar can be replaced:

* brown sugar (the darker the color, the less processed the product was)
* honey
* marshmallow, marshmallow or marmalade.

Remember that nutritionists do not recommend eating more than 30-35 kilograms of sugar per year. Do you think that is a lot? Do not forget to count all sugar (except for sweet, it is literally in all "curds", "light yogurts", crackers and in the mass of semi-finished products, including the so-called "Korean" salads). special attention purchased juices deserve, which very often turn out to be not juices, but nectars. As a rule, they stand on the same shelf together with juices - mixed. The very word "nectar" is already a signal that the producers considered the natural sweetness of the fruit insufficient and added sugar.

HIGH GLYCEMIC INDEX FOODSFOODS WITH AVERAGE GLYCEMIC INDEX
*Foods with less than 5% carbs are marked with an asterisk, thus their glycemic load index is low and allows them to be consumed in moderation without risk.

FOODS WITH A LOW GLYCEMIC INDEX
Dairy products are marked with two asterisks ** because, despite the low glycemic index, they have a high insulin index, so they should be consumed with caution.

Glycemic index(Eng. Glycemic (glycaemic) index, abbreviated as GI) - an indicator of the effect of food after consumption on blood sugar levels. The glycemic index is a reflection of the comparison of the body's response to a product with the body's response to pure glucose, which has a glycemic index of 100. For all other products, it varies from 0 to 100 or more, depending on how quickly they are absorbed. When a food is assigned a low glycemic index, it means that when it is consumed, blood sugar levels rise slowly. The higher the glycemic index, the faster the rise in blood sugar after eating the food, and the higher the immediate blood sugar level after eating the food.
The glycemic index of a product depends on several factors - the type of carbohydrates and the amount of fiber it contains, the way heat treatment, protein and fat content.
The concept of the glycemic index was first introduced in 1981 by Dr. David Jenkins, a professor at the University of Toronto in Canada, to determine which diet is more favorable for people with diabetes. At that time, the diet for people with diabetes was based on a carbohydrate calculation system and was very complex and not always logical. The calculation of carbohydrates relied on the fact that all foods that contain sugar have the same effect on blood sugar levels. Jenkins was one of the first scientists to doubt this and began to study how real foods behave in organisms. real people. A huge variety of common products have been tested. Some of the results were amazing. For example, ice cream, despite being high in sugar, had significantly less of an impact on blood sugar levels than regular bread. For 15 years, medical researchers and scientists around the world have been testing the effect of food on blood sugar levels and have developed a new concept of carbohydrate classification based on the glycemic index.
To determine the glycemic index, a series of experiments was carried out, during which volunteers ate different foods containing a certain amount of carbohydrates (50 g), and over the next two to three hours, every 15 minutes for the first hour and then every half an hour, tests were taken blood to determine the level of sugar. Based on the results of the analyzes, a graph of blood sugar levels was drawn up. This graph was compared with the analysis graph after consuming 50 g of Pure Glucose Powder.
For most people, low glycemic foods are preferable in most cases. Slow digestion of food and the gradual rise and fall of blood sugar with a low glycemic index helps people with diabetes control their sugar. The only exceptions are athletes, for whom a high glycemic index food can be useful during and after the competition - it helps to quickly restore strength for the next competition. A low glycemic meal consumed 2 hours before a competition can help athletes by providing slow-release energy to the muscles. The same effect can also help healthy people lose weight.
Glycemic indexes of foods.
Why do we pay so much attention to glycemic indexes? Why are they so important? What it is?
As you know, different products containing the same amount of carbohydrates are absorbed differently in the gastrointestinal tract, and, accordingly, increase blood sugar (SC) in different ways. The simplest example: take 3-4 pieces of refined sugar, 1 piece of bread, one kilogram of cabbage. Of course, refined sugar will increase blood sugar the fastest. The second one will be bread. Well, cabbage is the last to affect blood sugar. At the same time, I named all these products in one quantity, equal to one bread unit.
What determines the rate of increase in blood sugar in our example? From the content in the product of substances that will slow down the rate of absorption of food carbohydrates! These substances are fiber, proteins and fats. That is, everything but the carbs themselves. Cabbage has a huge amount of fiber, which will slow down the absorption of cabbage carbohydrates so much that it will have little effect on glycemic levels. The proteins, fats, and fiber contained in the bread will slow down the absorption of carbohydrates, but not as much as the huge amount of cabbage fiber. But the “uncovered” refined glucose will instantly begin to affect the blood sugar level and increase it. Let me remind you that I gave various products in the example, but they contain the same amount of carbohydrates - 1 XE, or 12 grams.
Now it becomes clear that it is necessary to somehow correlate the rate of absorption of carbohydrates in food and the hypoglycemic effect of insulin administered to you, or insulin produced under the action of tableted hypoglycemic agents. And as you understand, the best option would be for these effects to match. That is, the hypoglycemic effect of drugs coincided with the rate of absorption of food carbohydrates.
We present graphs in order to better understand this - for clarity.
On the abscissa, that is, horizontally, let's put time, and on the ordinate, that is, vertically, we'll put the blood sugar level (SC) and insulin concentration (both administered from the outside (by injection) and produced under the action of tablets).
In red, we denote the change in blood sugar levels. in connection with the absorption of dietary carbohydrates, and blue - change in the concentration of insulin in your blood, that is, the severity of its hypoglycemic effect.
In the first graph (Figure 1), we see that the increase in the concentration of insulin in the blood compensates for the increase in blood glucose from the consumed carbohydrates, which allows 2.5-3 hours to get normoglycemia, that is, a normal blood sugar level. This is achieved by injecting short-acting insulin 10-15 minutes before eating carbohydrates, or by taking tablets before the main meals. That is why you inject insulin in advance so that its rate of absorption matches the absorption of food carbohydrates.
Figure 1, it can be seen that the increase in the concentration of insulin in the blood compensates for the increase in blood glucose from the consumed carbohydrates, which allows you to get a normal blood sugar level in 2.5-3 hours
To the conversation. Why was ultrashort insulin invented? Who first started using it? Young children with diabetes cannot always tell exactly how much they will eat. Imagine the agony of a mother who introduced short insulin to her child for pre-calculated food carbohydrates, and in the middle of a meal, the child begins to act up and refuse to eat. Of course, you can use, for example, juice, as a means to supplement carbohydrates with insulin introduced 10-15 minutes before meals. But it won't "jump" every time. The child will get tired of the juice, and will refuse it too. Therefore, they came up with insulin, which acts so quickly that it can be administered after a meal, counting how many carbohydrates (XE) the child has ALREADY eaten - and no headache!
It is good that adults have also begun to receive this insulin. We do not analyze the question that this is genetically modified insulin, this is not included in the issue we are discussing. But this type of insulin improves glycemic control and allows you to eat foods with almost any glycemic index.
Figure 2, it can be seen that if the glycemic index of the product is high, that is, the rate of increase in blood sugar exceeds the rate of insulin absorption.
In the second graph (Figure 2), we will give an example when the glycemic index of the product is high, that is, the rate of increase in blood sugar exceeds the rate of absorption of insulin from subcutaneous fat, or the production of endogenous (internal) insulin under the action of tablets does not keep up with the increase in blood sugar due to the carbohydrates you eat.
As you can see, blood sugar rises higher and higher, and the dose of the hypoglycemic drug that you used with meals is no longer sufficient for you. You will need to further adjust your blood sugar after this meal. And the mistake in this case is not in the lack of a hypoglycemic agent, but in your inattention to the glycemic indices of the products you used. Moreover, if you add a hypoglycemic agent (increase the dose) to the same next meal, and you will no longer have problems with the glycemic index, then there is a high probability of developing hypoglycemia. And hypoglycemia will lead to a constant rise in blood sugar after it, the so-called "rebound" hyperglycemia (post-hypoglycemic hyperglycemia - see the section of our website called "Type 1 Diabetes"), which will completely confuse you, lead to the idea that you have even more lack of a hypoglycemic drug taken before meals, etc. I hope it became clear why we pay so much attention to the glycemic index of products.
figure 3, very low glycemic index carbohydrates were consumed, while their amount was large enough to excessively slow the absorption of high glycemic index carbohydrates
In the third graph (figure 3), we present a situation where very low glycemic index carbohydrates were consumed, while their amount was large enough to excessively slow down the absorption of high glycemic index carbohydrates.
A similar situation can be with an increase in the time between the use of a hypoglycemic drug and a meal (for which, it is described below).
We can observe the same graph with a banal excess of insulin, both external and produced under the action of hypoglycemic tablets, over the consumed food carbohydrates (XE).
As it becomes clear from the figure, insulin begins to lower blood sugar, and the absorbed food glucose in the gastrointestinal tract cannot stop this process. It is clear that in the end this will lead to hypoglycemia, with a possible "rebound" hyperglycemia (as mentioned earlier), and if the level of glycogen in the liver was low, and the excess of insulin injected or produced under the action of the tablets was large enough, all this will lead to severe hypoglycemia, up to loss of consciousness and coma.
Like this! And it would seem some insignificant parameter, some kind of glycemic index, to which many are often not attentive enough!
Above are tables containing basic information about the glycemic index (GI) of the most common foods.
Explanations for the table.
If you carefully look at the products presented in the table, you will immediately conclude that vegetables have the lowest glycemic index. That's why my colleagues - endocrinologists recommend you use these products not from the point of view of carbohydrate intake, but from the point of view of eating them at the beginning of a meal, precisely so that the carbohydrates consumed after them are not absorbed quickly.
By the way, here we can give the following analogy. You will agree with me that the higher the speed of the car, the more likely it is to have an accident on a busy highway. Now let's imagine a situation where several cars with low speed are driving in front of your car. They do not allow you to accelerate, although you are in a hurry. Of course, this is annoying, but it increases your traffic safety. Similarly, foods with a low glycemic index will prevent your body from getting into an accident due to an increase in blood sugar levels due to the wrong order of your consumption of various foods.
How are the glycemic indexes of various foods determined? Yes, very simple. Got enough large group subjects (for the study to be reliable) who consumed various types of foods, and measured their blood sugar every 10-15 minutes. The curves of the rise in blood sugar levels were obtained. Although in fact, the glycemic index is the surface area under the curve, not the rise. The first work in our country on this problem was presented by Odud E.A., although I may be wrong, and you can correct me.
The starting point in these studies was the "beloved" bread of all. We took its absorption rate as 100, calculating all other products from it.
Glycemic indices of various products are strictly individual, since the set of gastrointestinal enzymes for each of us is individual. and is inherited from mom and dad, grandparents, etc. Therefore, all the same, the data given is indicative, and your individual glycemic indexes may not coincide with the values in this table. For a more accurate and faster determination of your individual indices, the 24-hour glucose monitoring device (CGMS) is best suited, which takes glycemic measurements every 5 minutes, which allows you to quickly and accurately solve the problem.
Well, you say, we will take this indicator into account when we eat, but there are different situations in life when it is impossible use vegetable salad and meat to fast-digesting carbohydrates in potatoes or pasta.
What to do? What should I do if I have to eat the very foods that will quickly raise my blood sugar first? You can play with the time of taking the hypoglycemic drug relative to the carbohydrates eaten. That is, increase the time between the injection of insulin or taking a hypoglycemic pill and the moment of taking fast-digesting carbohydrates. Delay it a bit. Of course, in this case, the risk of developing hypoglycemia increases, but still this is at least some way out. Moreover, you rarely do this, and, as they say, not of your own free will, but due to forced circumstances. But still, let's give a phrase known to everyone: "consult your doctor."
GLYCEMIC INDEX TABLES
The first table shows the average values of various indicators of the rate of absorption of carbohydrates. The glycemic index of a product is an individual value, and the same product can be absorbed differently by two different people. Therefore, individual selection is important, which is easiest to implement using 24-hour glucose monitoring (CGMS).
The faster a product is absorbed, the higher its glycemic index. Once again imagine the situation with the car: the higher the speed, the more likely to get into an accident. If “slow” cars drive ahead of the column, the rest will have to reach for them. So it is with products. So that blood sugar does not jump after eating, and does not exceed the values \u200b\u200bthat we need, foods with a low glycemic index (speed) are first consumed, and then with a high one.
Once again, we note that the glycemic index of each product is strictly individual, as the second table presented by us clearly shows. What does it depend on? From a set of enzymes of the gastrointestinal tract, inherited by us from our direct relatives, dad and mom (and they, respectively, from their dad and mom - our grandparents, etc.). And this, in turn, depends on the use of certain products by our ancestors, and the enzymes produced to break them down.
Somewhat difficult! I understand, but let me remind you that if you do not take into account the glycemic index of the product, then the compensation option is IMPOSSIBLE.

GI or carbs: which is more important?
Not all products are equally safe for the figure, everyone knows this. Therefore, some are terribly afraid to consume carbohydrates, others rely on the glycemic index, others simply try to eat less ... Let's not shy away from one extreme to another, but simply arm ourselves with a calculator and calculate something.
Foods with a high GI cause excessive formation of the enemy of harmony - insulin. But how big their effect depends on the total amount of high-glycemic carbohydrates, which can be quite easily adjusted by the serving size of the unreliable product.
Let's consider two examples of combining products in one plate - for example, a salad of pineapple and stalk celery, and let's see how the ratio of components affects the GI of the finished dish.
Initial data:
Pineapple: GI = 45, carbs per 100g = 12g
Stem celery: GI=15, carbs per 100g = 4g
For calculations, we introduce the concept of "reduced glycemic index" (GWP), usually this indicator is called "glycemic load". It means the product of the total amount of carbohydrates in a dish by the glycemic index of the product, that is, we stupidly multiply the glycemic index and the total amount of carbohydrates contained in a given serving (and not 100 grams) of the product.
1 option
We take the case when the salad contains 100 g of pineapple and 300 g of celery.
Pineapple: total carbs=12g (per 100 grams)
GWP \u003d 12g * 45 \u003d 540
Celery: total carbs = 12g (per 300 grams)
GWP \u003d 12g * 15 \u003d 180
GWP sum = 540+180=720
Average GI of the finished dish = 720/(12g+12g)=30
Option 2
For the case when the salad contains 300 g of pineapple and 100 g of celery, we make a similar calculation.
Pineapple: total carbs = 36g (per 300 grams)
GWP = 36*45=1620
Celery: total carbs = 4 g (per 100 grams)
GWP = 4*15=60
GWP sum = 1620+60=1680
Average GI of the finished dish = 1680/(36+4)=42
As you can see, the difference is significant.
It is quite obvious that mixing fruits is a way out that allows you to use not entirely trustworthy components, and if you add vegetables to them, you can generally forget that some fruits have a high GI. Therefore, I strongly advise you to make yourself tasty, healthy and safe: combine different fruits in a salad. If such a salad is sprinkled with sesame seeds or seeds, then the final GI will be even lower. Such culinary creativity practically does not require time and effort: wash, cut and enjoy, and satiety is guaranteed.
This recommendation applies to vegetables, and in general any carbohydrate foods consumed at the same time.
Even potatoes can be "balanced" with cabbage, cucumbers and radishes, if you estimate the proportions, if you are interested - do the calculation yourself. because not only the glycemic index of the product plays a role, but also the amount of carbohydrates in this product.
P.S. But keep in mind that it is in potatoes and other root crops, unlike cabbage and similar "grass", that there are a lot of carbohydrates, and it is not so easy to balance their harmful effect on insulin production: it is possible that you will not be able to eat required amount lettuce.

HOW TO OUTSIDE THE GLYCEMIC INDEX
The more fiber in a food that includes various foods, the lower the total glycemic index will be.

Raw vegetables and fruits have a lower glycemic index than cooked ones. Boiled carrots, for example, have an index of 85, raw - 35.

Mashed potatoes have a higher glycemic index than boiled potatoes. This is due to varying degrees of "denaturation" of starch during the cooking process of potatoes. In general, excessive cooking of any starchy foods (pasta, cereals) increases their glycemic index.

The combination of proteins with carbohydrates lowers the overall glycemic index. On the one hand, proteins slow down the absorption of sugars into the blood, on the other hand, the very presence of carbohydrates contributes to the best digestibility of proteins.

The more crushed the product, the higher its glycemic index. This mainly applies to cereals. Whole buckwheat and chopped buckwheat have different glycemic indexes, as do wheat grain porridge and white flour products.

Adding a very small (we emphasize: very small) amount of fat to carbohydrates lengthens their absorption time and thereby lowers the glycemic index.

The longer the food is chewed, the slower carbohydrates are absorbed (scientifically: the lower the postalimentary glycemia).

So it makes sense:
combine starchy foods (they have a medium glycemic index) with vegetables (they are known to have a low glycemic index. Pasta without vegetables is worse than the same pasta, but with vegetables;

Eat whole grain cereals and bran wholemeal bread rather than refined products. So, different types of whole flour bread have a glycemic index from 45 to 77, and the glycemic index of a white flour baguette can reach up to 96; the beneficial value of 45 belongs to bran bread;

eat natural fruits (they, unlike juices, contain fiber);

Prefer raw vegetables over boiled. Vegetables that are subjected to heat treatment should not be boiled, they should remain firm and crunchy. This means - do not destroy fiber;

try to consume vegetables and fruits with the peel whenever possible. And not only because the lion's share of vitamins is adjacent directly to the skin, but also because the skin consists of valuable fiber, which reduces the glycemic index of the product. A good potato can be boiled in its skin, washed thoroughly beforehand, and then eaten with the skin;

do not cook pasta to a sticky state, but porridge, which is possible (buckwheat, oatmeal), brew with boiling water and wrap for several hours. Then starch under the influence of water and high temperature will not go into a state that is easily and quickly digestible by the body;

combine protein foods with vegetables , and if you are not a supporter of separate meals, eat starches at the same time as proteins . By the way, separate meals quite allows the combination of starches with fermented milk products;

chew food well ;

if you really want sweets, do not eat them separately from proteins and foods rich in fiber. And do not eat sweets along with fatty foods, but add a minimum amount of fat to vegetables and grain dishes.

Let's look at the following charts:
The glycemic curve of glucose is marked in red. Blue color indicates the glycemic curve of mashed potatoes. The pink graph is the glycemic curve for white bread and refined rice. Orange color - pasta glycemic curve. Green - glycemic curve of legumes (lentils) and raw carrots.
graphs illustrating the benefits of taking carbohydrates in combination with soluble fiber (pectin):

in accordance with the recommendations of M. Montignac, carbohydrates with a glycemic index from 50-55 to 35 should be consumed in the morning, and at lunch and further until the evening - carbohydrates with a glycemic index of 35 and below.

Why is the calorie content of food in the diet low, but the person does not lose weight? This happens frequently. The secret may be hidden in the glycemic index, GI or GI. This setting is already in ]]>

The term "glycemic index"

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provides itself with energy in the current moment;
replenishes muscle glycogen stores;
the remains are deposited "in reserve", turning sugar into fat.

The glycemic index (GI) refers to the rate at which a food raises blood sugar levels. The GI scale is divided into 100 units. The measurement standard is glucose with GI = 100 units. The indicator gives an idea of how much pure glucose is consumed during the day.

High and low glycemic index

Distinguish between high and low GI foods.

high GI

High GI foods contain fast carbohydrates. Simple carbohydrates are made up of one or two saccharides. They instantly give their energy to the blood, overflowing the body with glucose. During hydrolysis (cleavage), they do not form simpler carbohydrates or the molecule breaks down into 2 molecules of monosaccharides. So, sugar consists of 2 monosaccharides.

If energy is not required at the same time in the form of energy or glycogen, then it turns into fat. Are these reserves always used up? No, in most cases this does not happen due to a sedentary lifestyle. Hunger after eating food returns quickly.

Sources of fast carbohydrates:

sugar;
sweet foods, drinks;
starch;
soups, instant cereals;
potato;
alcohol.

Low GI

The peculiarity of foods with a low glycemic index (slow, complex carbohydrates) is that they release their energy gradually over several hours. Such glucose enters the blood in small portions and is used to provide the body with energy, that is, it does not settle in the form of body fat.

Complex carbohydrates are those that consist of three or more monosaccharides, sometimes up to a thousand.

After eating low GI foods, a person feels full for a long time. Therefore, nutritionists pay attention to the fact that slow carbohydrates are preferable for maintaining a normal weight.

Sources of slow carbohydrates:

hard fruits;
vegetables;
legumes;
cereals with minimal processing, with the exception of white rice, semolina, couscous;
bakery products from wholemeal flour;
pasta products from durum wheat.

If nutritionists recommend minimizing the use of fast carbohydrates, then the body needs slow carbohydrates in large quantities. Therefore, low-carb diets for weight loss are criticized.

Table showing GI by food groups

Cereals and flour products

Food product	GI	Carbohydrates, g
Butter buns	88	61
Vareniki with potatoes (2 pcs.)	60	33
Vareniki with cottage cheese (2 pcs.)	55	27
Buckwheat grain	50	67
Porridge Hercules	55	14,8
crackers	80	65,5
Semolina	65	72
Wheat flour	69	70,6
Muesli	80	67
Oat groats	66	50,1
Bran	51	16,6
Dumplings	70	13,5
Pearl barley	22	66,5
Cookies and cakes	75	70
Cheese Pizza	86	24,8
millet groats	71	66,5
Rice white	83	71
rice brown	79	0,2
Rice porrige	90	25,8
wholemeal spaghetti	38	39,7
Spaghetti, pasta	90	52
white bread toast	100	52,8
White bread	85	55,4
Bread with bran	45	46,8
Whole grain bread (wheat, rye)	40	40,3
Bread black	65	46
Barley grits	50	66,3

Vegetables

Product (100 g)	GI	Carbohydrates, g
eggplant	10	4,5
Broccoli	10	2,7
boiled carrots	101	6
Boiled potatoes	90	78
white mushrooms	10	1,1
Fried potatoes	95	42
fresh green peas	40	14,5
Fried zucchini	75	7,7
Cabbage	10	4,3
Stewed cabbage	15	9,6
Instant mashed potatoes	90	83
Red pepper	15	15,8
Corn	70	22,5
Onion	10	4,4
Olives	15	5,3
Tomatoes	10	2,8
Radish	15	3,4
Fresh cucumbers	20	1,8
Beet	64	8,8
Sunflower seeds	8	4
raw carrot	35	6,2
Pumpkin	75	4,2
Beans	40	10
Lentils	25	57,5
Crisps	80	49,3

Fruits and berries

Products	GI	Carbohydrates, g
apricots	20	7,9
pineapples	66	11,6
oranges	35	8,3
Watermelon	72	8
Bananas	65	19,2
Grape	40	16
Cherry	22	10,3
Grapefruit	22	6,5
Pears	34	9,9
Melon	65	5,3
Raisin	65	65
Kiwi	50	3,4
Strawberry	32	6,3
Dried apricots	30	43,4
Raspberry	30	5
Mandarin	40	8
Peaches	30	9,3
Plum	22	9,6
Currant	30	7,3
Dates	146	54,9
Sweet cherry	25	11,3
Blueberry	43	8,6
Prunes	25	49
Apples	30	10,6

Juices and drinks

Dairy

Miscellaneous

Product (100 g)	GI	Carbohydrates, g
Peanut	20	8,6
Vegetable borscht	30	5
Meat borscht	30	5
Jam	70	56
The vinaigrette	35	26
Walnuts	15	13,7
Eggplant caviar	15	5,09
Squash Cavier	15	8,54
Cocoa (powder)	25	35
Marmalade without sugar	30	79,4
Honey	90	78,4
Ice cream	87	19,8
Russian salad	52	6,1
Popcorn	85	77,6
meat salad	38	3,3
Herring under a fur coat	43	4,7
Pea soup	30	8,2
Halva	70	50,6
Hot Dog	90	22
milk chocolate	70	63
Chocolate black (70% cocoa)	22	48,2

GI norm

low - up to 55;
medium - 56–69;
high - 70–100.

The normal range is 60-180 units per day. Depending on the body mass index is determined daily rate for every person.

Complete BMI table

GI value	BMI
Up to 80	30–40
80–120	20–30
120–180	18–20

Body mass index (BMI) - a value that shows whether a person's body weight corresponds to his height, whether the weight is normal, or whether a diet is needed for weight loss. BMI is calculated independently using the formula: I=m/h 2 .

m - body weight (kg);
h 2 - height (m).

Glycemic load

But not everything is so simple with the glycemic index. For weight loss, another indicator is taken into account - the glycemic load (GL). This value shows which foods cause the longest rise in sugar levels. The GN index is calculated by the formula:

GL \u003d (GI x carbohydrates) / 100

The above formula takes into account in grams the carbohydrates that are contained in a particular product.

Here is a good example. The glycemic index of watermelon is 75 units, semolina is 65 units. 100 g of watermelon contains 4.4 g of carbohydrates, semolina - 73.3 g.

Watermelon GL: (75 x 5.8) / 100 = 4.35

GL of semolina: (65 x 73.3) / 100 = 47.64

Conclusion: semolina, having a lower GI, gives the body ten times more glucose than watermelon.

As for the GI, a GN assessment scale has been developed:

low - up to 10 units;
medium - 11–19 units;
high - more than 20 units.

It is believed that the daily GN should not exceed 100 units. But this is an average value, and in view of the characteristics of the organism, it can be more or less.

GI and GL index for some products (table)

Can the GI be changed?

The glycemic index of a product changes, for example, as a result of industrial processing:

GI boiled potatoes "in uniforms" - 65, baked - 95, instant mashed potatoes 83, potato chips - 83;
GI of rice bread - 83, steamed white rice - 70, white rice - 60;
GI oatmeal- 50, the same, instant food - 66, oatmeal cookies - 55.

In potatoes and cereals, this is due to the fact that starch is denatured differently during the cooking process. Therefore, the better the product is boiled, the more harmful it is.

This means that health healthier foods that have undergone minimal cooking. The more crushed the product, the higher the glycemic index. Therefore, oatmeal porridge is healthier than instant cereal.

Another factor that lowers the GI is acid, which reduces the rate of absorption of foods. Unripe fruits have a lower GI and GL.

How to lower GI?

There are several secrets that will help reduce the glycemic index of foods and achieve weight loss.

This is achieved in the following ways:

Combine protein foods with carbohydrates. Proteins slow down the absorption of carbohydrates, and improve the absorption of proteins.
A little fat is added to the dish, which slows down the absorption of carbohydrates.
Chew food thoroughly.
Starchy foods with a medium GI are consumed with vegetables (low GI). In general, root vegetables contain more starch than vegetables grown above ground.
Prepare cereals and bake bread from whole grains.
Raw fruits and vegetables are healthier than juices because they contain fiber, and are better than boiled ones. If possible, the fruits are not peeled, because the peel contains a lot of nutritional fiber.
Properly prepare porridge: cereals are not boiled, but poured with boiling water and wrapped in warm clothes for several hours.
Sweets are not eaten separately from proteins or foods high in fiber. But do not use confectionery with fat.

Is glucose necessary?

Simple carbohydrates are not always bad. They are useful to the body after a workout, since a lot of energy has been spent, the stock needs to be replenished. During this period, sugar acts as an anti-catabolic, helping to preserve muscle tissue. But during a workout, high GI foods will not bring weight loss as they inhibit fat burning.

Fast carbohydrates - a source of fast energy:

for students and schoolchildren during the exams;
in cold weather;
in the field.

A source of fast calories in such an environment can be honey, caramel, chocolate, sweet fruits, nuts, sparkling water. But they use these products mainly in the first half of the day, when the body is most active and has time to process all the energy.

In general, glucose is an important element that is essential for human health. The main function of the substance is to support the work nervous system, brain. How important this element is can be judged by the condition of patients with diabetes mellitus, in which their sugar levels suddenly decrease. The patient during an attack does not think well, he develops weakness. This is due to impaired insulin secretion. Therefore, it is not glucose that is harmful, but its excess in the blood.

Who benefits from counting GI?

Overweight, period of weight loss.
Metabolic syndrome, when the body can not cope with the processing of carbohydrates. Then there is a risk of developing type 2 diabetes.
Type 2 diabetes mellitus, in which the absorption of glucose is impaired.
Tendency to cardiovascular disease.
Oncological diseases or predisposition to them. Carbohydrates are the food that cancer cells feed on. Reducing high GI foods is cancer prevention.

Does calorie content depend on GI?

There is no relationship between the calorie content of a dish and the GI. The fact is that the calorie content is formed from energy value food components - protein, fats, carbohydrates. So, when splitting 1 g of proteins and carbohydrates, 4 kcal are released, fats - 9 kcal, carboxylic acids - 2.2 kcal, polyhydric alcohols - 2.4 kcal, alcohol - 7.1 kcal.