What glycemic index is considered high. Foods with a low glycemic index. Are High GI Foods Harmful?
The concept of "glycemic index" was introduced into use by endocrinologists who deal with patients with diabetes. The fact is that diabetics simply need to constantly monitor their blood sugar levels. This indicator is not constant and is directly affected by the foods that a person eats. Certain foods provoke a strong rise in sugar, others raise it moderately, and others have a minimal effect. This ability is considered the glycemic index (GI).
Counting indices
To determine the glycemic indices of food products, a benchmark is needed from which the entire system will build. Glucose is taken as such a starting unit. Its index will be maximum - 100.
Further calculation will go as follows. If the glycemic index of a product is above 70, then it is considered high. Such foods include, for example, white bread, french fries or baked potatoes, white rice, beer, etc.
Products whose index is between 40 and 70 have an average GI. This category includes muesli, risotto, rye bread, jacket potatoes, etc.
And finally, a low GI is considered to be less than 40 units. Products in this category include buckwheat, oatmeal, beans, etc.
Why do you need to know the GI of foods?
The blood sugar level affects the production of hormones, the body's metabolism, overall performance and the appearance of a feeling of hunger. Nutritionists recommend giving preference to foods with a low GI. These recommendations apply not only to patients with diabetes, but also to all other people. Such products give a quick feeling of fullness and do not provoke a sharp rise in sugar levels.
The lower the glycemic index of a product, the better for someone who wants to lose weight. There are simple explanations for this. Low GI have complex carbohydrates, which are very useful for losing weight. The body has to work hard to break them down. Everyone also knows that with complex carbohydrates there is no process of conversion into fat, which means they are not deposited on the sides.
How to determine the glycemic index of food?
You can easily find out the GI of any food. They are listed in every diabetic guide, there is a lot of information and on the Internet on diabetic sites and weight loss sites. There are convenient tables of the glycemic index of products. They could be guided, if everything were so clear.
Table of glycemic indexes of products
There is a problem that different sources give different figures. This does not mean that someone is lying. It's just that the same product, having the same name, has a different GI depending on the form of industrial processing. For example, crushed cereals have a lower glycemic index than the same cereals, only turned into air flakes by special technology. In a word, the less impact is on cereals, the better and more useful they are.
Here are foods with a low glycemic index: wholemeal flour, whole grain cereals, grain bread, wild rice, long loaves and loaves with bran, apples, pears, plums. High glycemic foods: premium flour, biscuits, crackers, processed grains, cakes and buns, white rice, potatoes, most tropical fruits such as mangoes and bananas.
Features of individual products
This method does not always work unambiguously. Don't just chase a low glycemic index. Remember that there are foods that have a low GI but are high in fat. Most nuts and chocolate are examples here.
In addition, the glycemic index of a product tends to change, depending on what we ate it with. If alone from other foods, then the GI will be low, but if with other foods, then it increases significantly. If one dish has a higher GI than another, then the first one will turn the tide in its favor. That is why losing weight should not be eaten for breakfast and scrambled eggs, and porridge. Carry something over to your next meal, and pair your cereal with a similarly low glycemic food, such as whole grain bread or an apple.
Not the best way affects GI and long cooking. So, with long cooking or frying, the overall indicator creeps up. That is why it is recommended to reduce the time of thermal processing of products as much as possible, and prefer boiling or steaming to frying. So, for example, raw carrots have a very low index, but if we boil it and rub it on a grater, it will rise sharply. But this does not mean at all that you need to give up hot dishes. Try to simply cool food to a comfortable temperature.
It's important to know!
It is not necessary to "reject" all foods with a high GI. Take, for example, the same boiled carrots, the GI of which is higher than that of a chocolate bar. Meanwhile, the latter is a whole warehouse of "fats". It will be more useful to eat carrots!
Different tables may give different GI values.
The glycemic index changes its value depending on how large you cut the product and how long you cooked it. There is one general rule here - the less manipulation, the better. In a word, concise and simple recipes will be much more useful for your body than all sorts of gastronomic tricks and intricate recipes.
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 recruit 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 exhausting sports training or any other physical activity.
But as for the constant consumption of foods with a dangerously high glycemic index, this can really cause significant harm to the human body.
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!
The glycemic index (GI) is a dietary indicator that reflects the effect of food consumed on the concentration of glucose in the blood. For the first time this concept was used in 1981 by University of Toronto professor David Jenkins, who set himself the task of developing an effective and safe diet for people with diabetes. A Canadian scientist considered it unconvincing that all foods containing sugars have the same effect on changes in blood glucose levels. In order to refute this theory, Jenkins conducted a whole range of experiments that made it possible to track the processes occurring in the body.
During the study, the subjects were asked to try various foods containing a fixed amount (50 g) of carbohydrates and take tests to determine the concentration of sugar in the blood. The results of these analyzes were compared with the indicators obtained in the study of the blood of a person who ate 50 g of pure glucose. The result of scientific work, which lasted more than 15 years, was the development of a conceptually new classification of products.
In accordance with this classification, carbohydrate-containing products are divided into three large groups:
- with high GI (from 70);
- with an average GI (more than 40, but less than 70);
- with low GI (not higher than 40).
This article will focus on foods with a low glycemic index and their impact on the processes occurring in the human body.
Benefits of Including Low GI Foods in Your Diet
Eating foods with a high glycemic index is accompanied by a sharp increase in the concentration of glucose in the blood and the active synthesis of a pancreatic hormone called insulin. Insulin contributes to the uniform distribution of sugars throughout all organs and tissues of the human body and their partial conversion into fats. In addition, the hormone produced by the pancreas protects the body's already existing body fat from being broken down and converted into energy. Thus, the regular inclusion of foods with a high glycemic index in the diet contributes to the accumulation of subcutaneous fat and systematic weight gain.
When eating low GI foods, the situation changes radically. Products belonging to this group are digested for a long time in the gastrointestinal tract and do not provoke a sharp increase in the concentration of sugar in the blood. The pancreas synthesizes insulin in small quantities, which means that the prerequisites for excessive accumulation of subcutaneous fat disappear. In other words, including low GI foods in your diet and avoiding high GI foods is one of the keys to weight loss. Along with this, following a diet based on eating foods with a low glycemic index has a beneficial effect on blood lipid profile and helps prevent the development of a number of cardiac diseases.
Low glycemic index food table
The list of foods with a low glycemic index includes:
- vegetables;
- pasta, for the preparation of which durum flour was used;
- most of the fruits and berries;
- raw oatmeal;
- greens;
- whole grains, whole grain bread;
- nuts;
- legumes;
- mushrooms, etc.
For more information on low GI foods, see the table below.
| List of low GI foods | Glycemic index |
| Vegetables, herbs, legumes | |
| 4 | |
| oregano | 4 |
| Parsley | 6 |
| Sorrel | 9 |
| Leafy green lettuce | 9 |
| Raw onion | 9 |
| Fresh white cabbage | 9 |
| Broccoli | 9 |
| fresh tomatoes | 11 |
| Green pepper | 11 |
| Zucchini | 13 |
| Radish | 13 |
| Squash | 13 |
| Spinach | 14 |
| Black Eyed Peas | 14 |
| dill greens | 14 |
| Squash caviar | 14 |
| Rhubarb | 14 |
| Chilli | 14 |
| Brussels sprouts | 14 |
| Leek | 14 |
| Boiled cauliflower | 14 |
| Fresh turnip | 14 |
| Chard | 14 |
| Green onion (feather) | 14 |
| Fennel | 16 |
| Sauerkraut | 16 |
| Celery (petioles, greens) | 16 |
| Red bell pepper | 16 |
| black olives | 16 |
| Endive | 16 |
| Cauliflower stew | 17 |
| green olives | 17 |
| Braised white cabbage | 17 |
| artichokes | 18 |
| fresh cucumbers | 19 |
| bamboo shoots | 19 |
| Yellow crushed peas | 21 |
| eggplant | 21 |
| Salted or pickled cucumbers | 21 |
| boiled lentils | 23 |
| Garlic | 29 |
| black beans | 29 |
| Fresh beets | 31 |
| raw chickpeas | 33 |
| Raw red carrot | 34 |
| Dry green peas | 34 |
| celery roots | 36 |
| Fried cauliflower | 36 |
| boiled chickpeas | 38 |
| Eggplant caviar | 39 |
| boiled beans | 39 |
| fresh green peas | 39 |
| garden beans green | 39 |
| falafel | 40 |
| Fruits, berries, dried fruits | |
| Avocado | 11 |
| Black currant | 14 |
| Physalis | 14 |
| apricots | 19 |
| Lemons | 21 |
| Cherry | 21 |
| plums | 21 |
| grapefruit | 23 |
| Cowberry | 24 |
| Sweet cherry | 24 |
| Prunes | 24 |
| cherry plum | 26 |
| Blackberry | 26 |
| strawberries | 27 |
| Apples | 29 |
| Red currants | 29 |
| Peaches | 29 |
| unripe bananas | 29 |
| Sea buckthorn | 29 |
| Dried apricots | 29 |
| passion fruit | 29 |
| white currant | 31 |
| pomelo | 31 |
| Strawberry | 31 |
| Raspberry | 31 |
| Annona (sugar apples) | 33 |
| Pears | 33 |
| fresh quince | 34 |
| oranges | 34 |
| dried apples | 36 |
| grenades | 36 |
| figs | 37 |
| Applesauce | 37 |
| Nectarines | 37 |
| tangerines | 39 |
| Gooseberry | 40 |
| Canned quince without sugar | 40 |
| Grape | 40 |
| Cereals, cereals and flour products | |
| Defatted Soybean Flour | 14 |
| soy bread | 16 |
| rice bran | 18 |
| Barley porridge boiled in water | 21 |
| Quinoa | 34 |
| Wild rice (black) | 34 |
| Chinese vermicelli | 34 |
| Sprouted rye grains | 36 |
| pumpkin bread | 38 |
| Oat flakes (dry) | 39 |
| Wholemeal macaroni | 39 |
| Buckwheat porridge crumbly | 39 |
| Grain bread | 40 |
| Viscous oatmeal cooked with water | 40 |
| Hominy (porridge made from ground corn) | 40 |
| Viscous buckwheat porridge | 40 |
| Buckwheat flour | 40 |
| Milk and dairy products | |
| tofu cheese | 14 |
| Low fat sugar free yogurt | 14 |
| Skimmed milk | 26 |
| Fat-free kefir | 26 |
| Fat-free cottage cheese | 29 |
| Soy milk | 29 |
| Cottage cheese (fat content 9%) | 29 |
| Cream (fat content 10%) | 29 |
| Sweetened condensed milk | 29 |
| Whole milk | 33 |
| Natural yoghurts (fat content 1.5%) | 34 |
| low fat yogurt | 36 |
| Seafood, fish | |
| crayfish boiled | 4 |
| sea cabbage | 21 |
| Fish burgers | 39 |
| Crab sticks | 39 |
| Meat products | |
| sausages | 27 |
| Boiled sausage | 33 |
| Oils, fats, sauces | |
| Tomato sauce | 14 |
| Pesto sauce (basil, cheese, olive oil) | 16 |
| Soy sauce | 19 |
| Peanut butter | 33 |
| Mustard | 36 |
| Beverages | |
| Tomato juice | 13 |
| Kvass | 29 |
| Orange juice unsweetened | 39 |
| carrot juice | 39 |
| apple juice unsweetened | 39 |
| Cocoa with milk without sugar | 39 |
| Other products | |
| Vanillin | 4 |
| Cinnamon | 6 |
| sunflower seeds | 7 |
| Walnuts | 14 |
| salted mushrooms | 14 |
| Pine nuts | 14 |
| Hazelnut | 16 |
| ginger root | 16 |
| pistachios | 16 |
| Cashew nuts | 16 |
| cocoa powder | 18 |
| Fructose | 19 |
| Peanut | 21 |
| Dark chocolate (over 70% cocoa) | 23 |
| Almond | 24 |
| Pumpkin seeds | 26 |
| Berry marmalade without sugar | 29 |
| Vegetarian cabbage soup | 29 |
| dietary fiber | 31 |
| Vegetarian borscht | 31 |
| Yeast | 32 |
| Fruit jams without sugar | 32 |
| Almond milk | 32 |
| Sesame | 34 |
| Soy Milk Ice Cream | 36 |
| Lactose | 38 |
| Sorbet without added sugar | 39 |
It is easy to see that the above list does not include meat, fish, poultry and other protein products. This is explained by the fact that protein foods contain practically no carbohydrates, which means that its glycemic index tends to zero.
Factors affecting the glycemic index of foods
- One of the most important factors that can increase or decrease the glycemic index is the level of food processing. Refined foods (such as refined sugar or polished rice) and overcooked foods almost always have a higher GI. So, for example, the glycemic index of raw carrots is 34, and boiled - 86.
- Fibrous, tough foods that require a long digestion time, as well as foods high in fiber, almost always have a low glycemic index. For example, the GI of ripe fresh apples is 29, while the glycemic index of apple juice without pulp and sugar is 39.
- Foods rich in simple (fast) carbohydrates have a higher glycemic index compared to foods rich in complex (slow) carbohydrates.
- The more fat and protein components in a food, the lower its glycemic index. Fats and proteins slow down the digestion of starch found in consumed foods and increase the time it takes for them to be fully digested.
- Foods that contain resistant starch have a lower GI than foods rich in easily digestible starches.
- The riper vegetables or fruits, the higher their GI. So, for example, the glycemic index of slightly green, unripe bananas ranges from 29–45, while overripe bananas reach 80–90.
- In most cases, acidic food has a low GI: the acids present in its composition slow down the process of assimilation of starches. Conversely, salt added to meals accelerates the absorption of glucose and significantly increases the glycemic index of foods.
- Grinding foods during cooking contributes to their glycemic index. The digestion of crushed food takes less time, which means that the absorption of the sugars contained in it occurs much faster.
- The glycemic index of foods directly depends on what sugars are present in their composition. For example, meals containing glucose (glucose syrups, some juices, sports nutrition etc.) dramatically increase blood sugar and have a high GI. At the same time, foods containing fructose (many fruits and berries) practically do not increase the sugar content in the blood, which means they have a low glycemic index.
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 - foods 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 Jenkins, 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 restoration.
It is carbohydrates with a high index that are most quickly converted into glucose, and when the body does not have an objective need to replenish energy, it is sent to fat 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 Jenny Brand-Miller, 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.
Modern society carries the following ideas as a banner: how to make more money, how to become healthier and how to lose weight. Unfortunately, we will not answer you on the first point, but we will consider the last two, based on such concepts as the glycemic index and calorie content of foods (the table will be provided below).
We will also consider the main ideology of the adherents of this system, consider all the pros and cons.
Brief educational program
The glycemic index (GI) is an additional characteristic of all those substances that contain carbohydrates and can be digested by the human body. The harsh reality tells us that calorie content is not the final indicator that you should focus on. Moreover, the calorie content of products does not grow either in direct or inverse proportion. At the same time, GI is able to have an almost more active influence on the process of weight loss than nutritional value.
Rationale
By and large, this index is a symbol that characterizes the rate of breakdown of products containing carbohydrates, when compared with the rate of breakdown of pure glucose, the index of which is considered a kind of standard and equals 100 units. The higher the index, the higher the rate of degradation of the product. In the process of weight loss, do not neglect such an indicator as the glycemic index of products. A weight loss table based only on calorie content will not give a high-quality and long-term result without taking into account GI.
Dietetics prefers to divide all products containing carbohydrates into three groups - low, medium and high glycemic index. To take it to the extreme, all high GI foods contain an abundance of fast, empty carbohydrates, while low GI foods delight us with slow, complex carbohydrates. More details (table or graph) can be studied in the relevant medical literature.
Give your brain some sugar!
As mentioned earlier, the desire to lead a healthy lifestyle guides many minds. Some, in a fit of hysteria, utterly limit carbohydrates, preferring pure, unclouded protein foods with glucose. In this mode, you can live a day or two, after which the “sleepy fly” mode becomes active - a person feels constant fatigue and does not understand what is happening to him, because he eats so healthy and right! However, the correctness in such a diet does not smell. Let's reveal a little secret that has set everyone on edge with its obviousness: there must be a balance in everything.
Lack of carbohydrates leads to starvation of the muscles and brain, a person becomes weak and dull. Great picture, isn't it? Naturally, you don’t have to give up anything, you just need to learn how to make the right choice among the abundance of products containing carbohydrates. The glycemic index and calorie content of foods (table below) will help you with this.
Good carb, bad carb
Carbohydrates are different from each other, but during digestion, all are converted into glucose, which serves as fuel for the body, providing it with the energy it needs. Supervises the processing of insulin, which is produced in the pancreas. As soon as you eat, insulin starts working. Thus, the processing of carbohydrates is completed first.
The result of carbohydrates is one - glucose, but the speed of "circulation" varies.
Faster, even faster!
These speedy sprint carbohydrates are absorbed almost instantly, stimulating an increase in blood sugar levels. And so the energy went to waste, sugar fell just as sharply, as a result of which you felt a brutal hunger, although you ate quite recently. The body tactfully hinted that it was ready to refuel one more time. If you do not spend all this abyss of energy immediately (hello office workers!), Then it immediately settles on your sides in the form of fat.
The study of such an indicator as the glycemic index (a table or just a list) allows you to avoid this. In order to maintain vital activity, it is enough for a person to consume as many calories as he spends - this is in theory. In practice, chewing only sugar for 1500-2000 kcal is very harmful, as the pancreas suffers. Indeed, you have to produce a wild amount of insulin in a short period of time. This mode causes cells to wear out faster, which can develop into serious diseases. Using a combination of "glycemic index and caloric content" (a table or just a list) when forming a diet, you will achieve excellent results in maintaining your health.
The quieter you go, the further you'll get
Slow carbohydrates behave exactly the opposite. In order to digest them correctly, insulin is produced gradually, that is, it functions in a mode that is comfortable for her.
The level of sugar in the blood does not jump, but remains at the proper level, allowing the body to feel full for a long time. Therefore, for example, it is recommended proper nutrition despite their calorie content. This is one example of how the glycemic index of foods + a weight loss table that takes into account calorie content can contradict each other.
Basic food table
And here is the table of products, which was mentioned more than once in this article.
| № | Product | Glycemic index | Calories per 100 grams |
| 1 | Sunflower seeds | 8 | |
| 2 | Garlic | 10 | 46 |
| 3 | lettuce | 10 | 17 |
| 4 | leaf lettuce | 10 | 19 |
| 5 | Tomatoes | 10 | 18 |
| 6 | Onion | 10 | 48 |
| 7 | White cabbage | 10 | 25 |
| 8 | Mushrooms fresh | 10 | 28 |
| 9 | Broccoli | 10 | 27 |
| 10 | Kefir | 15 | 51 |
| 11 | Peanut | 15 | 621 |
| 12 | Nuts (mix) | 15-25 | 720 |
| 13 | Soya | 16 | 447 |
| 14 | Fresh red beans | 19 | 93 |
| 15 | Rice bran | 19 | 316 |
| 16 | Cranberry, lingonberry | 20 | 26 |
| 17 | Fructose | 20 | 398 |
| 18 | Cherry | 22 | 49 |
| 19 | bitter chocolate | 25 | 550 |
| 20 | Berries | 25-30 | 50 |
| 21 | boiled lentils | 27 | 111 |
| 22 | Milk (whole) | 28 | 60 |
| 23 | Dry beans | 30 | 397 |
| 24 | Milk (skimmed) | 32 | 31 |
| 25 | plums | 33 | 43 |
| 26 | Low fat fruit yogurt | 33 | 60 |
| 27 | Pears | 35 | 50 |
| 28 | Apples | 35-40 | 44 |
| 29 | Wholemeal bread | 35 | 220 |
| 30 | barley bread | 38 | 250 |
| 31 | Dates | 40 | 290 |
| 32 | Hercules | 40 | 330 |
| 33 | Buckwheat porridge | 40 | 350 |
| 34 | strawberries | 40 | 45 |
| 35 | fruit juice | 40-45 | 45 |
| 36 | Durum wheat pasta | 42 | 380 |
| 37 | Citrus | 42 | 48 |
| № | Product | Glycemic index | Calories per 100 grams |
| 1 | Canned peas | 43 | 55 |
| 2 | Melon | 43 | 59 |
| 3 | apricots | 44 | 40 |
| 4 | Peaches | 44 | 42 |
| 5 | Kvass | 45 | 21 |
| 6 | Grape | 46 | 64 |
| 7 | red rice | 47 | 125 |
| 8 | bran bread | 47 | 210 |
| 9 | green fresh peas | 47 | |
| 10 | grapefruit juice | 49 | 45 |
| 11 | Barley flakes | 50 | 330 |
| 12 | Kiwi | 50 | 49 |
| 13 | Wholemeal bread + bran | 50 | 250 |
| 14 | canned beans | 52 | 116 |
| 15 | Popcorn | 55 | 480 |
| 16 | brown rice | 55 | 350 |
| 17 | oatmeal cookies | 55 | 440 |
| 18 | Oat bran | 55 | 92 |
| 19 | Buckwheat grain | 55 | 320 |
| 20 | Boiled potatoes | 56 | 75 |
| 21 | Mango | 56 | 67 |
| 22 | Bananas | 57 | 91 |
| 23 | Rye bread | 63 | 250 |
| 24 | boiled beets | 65 | 54 |
| 25 | Semolina porridge with milk | 66 | 125 |
| 26 | Raisins "Jumbo" | 67 | 328 |
| 27 | Dried fruit mix | 67 | 350 |
| 28 | soda | 67 | 50 |
| 29 | White bread | 70 | 280 |
| 30 | Rice white | 70 | 330 |
| 31 | boiled corn | 70 | 123 |
| 32 | Mashed potatoes | 70 | 95 |
This visual list of products will allow you to make your diet as accurately as possible from all points of view, since the table covers the glycemic index and the calorie content of foods at the same time. You just need to choose those foods that have an acceptable GI, and make a diet of them "weight" with your daily calorie content.
Glycemic index of foods for diabetes
It turns out that the concept of "glycemic index of products" did not just appear (table). Diabetes requires a special diet that keeps blood sugar at the proper level. The principle of selecting foods according to the GI first saw the light of day 15 years ago in the process of developing a nutrition system that is favorable for people with diabetes. It was by combining the glycemic index and the calorie content of foods that experts deduced the formula for proper, sparing nutrition for diabetics.
Based on the information above, which describes the effects on the body of fast and slow carbohydrates, we can conclude that sick people are strongly recommended to make their diet from the products of the first table. This measure will allow you to keep your blood sugar at the right level, bypassing unwanted jumps and fluctuations. It is also recommended to keep information on the topic "glycemic index and caloric content of foods" on hand. A table of this kind will allow, if necessary, to quickly navigate what you need to eat for the best result.
