Nutrition is an important part of lifestyle. Dietetics has long ceased to be just a part of medicine and has migrated from the pages of scientific articles to glossy magazines about health and nutrition. However, in order to truly eat properly, it is necessary to check all new dietary trends for scientific evidence. A long-known indicator in the scientific community is the glycemic index of foods, and only recently has it acquired significance in the field of “fashionable” dietetics.

For people with diabetes, it is necessary to take into account the glycemic index of foods (GI), since taking into account the index will help control the concentration of sugar in the blood.

The index depends on the method of heat treatment and the content of proteins and fats in the product, as well as the type of carbohydrates and the amount of fiber.

What is the glycemic index of foods really? Glycemia literally translates as “sweetness in the blood” from Latin. GI reflects the ability of a product to change the concentration of glucose in the blood. This is a quantitative indicator. Its numbers show how many grams of glucose from the total amount of carbohydrates will be absorbed by the body and enter the blood.

Let's give an example.

100 g of cereal with a GI of 70 contains 60 g of carbohydrates. Of these carbohydrates, the following will enter the bloodstream: 60 g * 70 / 100 = 42 g of blood glucose per 100 g of cereal (GI is a coefficient, so it must be divided by 100).

The GI of glucose itself is taken as 100. There are foods that have a GI of more than 100 (for example, molasses or beer). This is due to the property of the product to very quickly break down into smaller substances and be instantly absorbed into the systemic bloodstream.

But some foods don't have that many carbohydrates. For example, the GI of boiled potatoes is 85. This is a high indicator for a diabetic. But 100 grams of potatoes contain only 15 g of carbohydrates. From 100 potatoes you will get a total of: 15 g * 85 / 100 = 12.75 g of glucose. That is why thoughtless comparison of indices of different products is not always informative.

Because of this, in addition to GI, there is another related index - glycemic load (GL). The essence is the same, but the percentage of carbohydrates in the product is taken into account. More often, GI is used in combination with information about carbohydrates.

How scientists determined the GI of various foods

Finding out what glycemic index common foods have is quite simple. You need to eat the test product on an empty stomach. Its amount is calculated so that it contains exactly 50 g of carbohydrates. Every 15 minutes, blood is taken for sugar, the data is recorded. The result obtained after 2 hours is compared with the glucose data in the same amount. To accurately determine the GI, you need to take a sample from several people and calculate the average value. Based on the results of research and calculations, glycemic index tables are compiled.

Why is GI needed?

Numbers allow you to compare products according to any characteristic, but it is not always clear what a quantitative indicator gives in qualitative terms.

The glycemic index is primarily important for diabetics. People with diabetes must carefully choose their source of carbohydrates, as their disease is associated with a defect in the absorption of glucose. To avoid raising your blood sugar levels too much, you need to calculate how many grams of glucose will reach the blood through the food you eat. It is for these purposes that the glycemic index is needed.

For healthy people, GI is also important. The glycemic index reflects not only the amount of glucose, but also the corresponding insulin response. Insulin regulates glucose metabolism, but does not take any biochemical part in its breakdown. It sends broken down sugar to different depots in the body. One part goes to current energy exchange, and the other is postponed “for later.” Knowing the GI of a product, you can control the body’s metabolism, preventing the synthesis of fat from carbohydrates received.

Index Value Table

In the table of glycemic indexes of food products you can find average data for products. The following gradations are distinguished:

• High – from 70 and above.
• Average – from 50 to 69
• Low – up to 49.

It must be taken into account that, for example, the glycemic index of vegetables depends on the season, maturity and variety.

Almost all fruits and berries are rich in sugar, which increases their GI. However, there are fruits with a low glycemic index. Among them, the most relevant are seasonal fruits: apricot, plum, apple, pear, currant, raspberry.

On the contrary, there are fruits that have a relatively high glycemic index - bananas, grapes, watermelon. However, this does not mean that their fruits are harmful. It is always worth recalculating the GI to the percentage of carbohydrates. Thus, watermelon has a fairly high GI, but 100 g of its pulp contains only 5.8 g of carbohydrates.

Products with a high glycemic index of 70 and above.

Product	(GI)
Beer	110
Dates	103
Glucose	100
Modified starch	100
White bread toast	100
Swede	99
Butter buns	95
baked potato	95
Fried potatoes	95
Potato casserole	95
Rice noodles	92
Canned apricots	91
Gluten-free white bread	90
White (sticky) rice	90
	90
Carrots (boiled or stewed)	85
Hamburger buns	85
Cornflakes	85
Unsweetened popcorn	85
Rice pudding with milk	85
Mashed potatoes	83
Condensed milk with sugar	80
Cracker	80
Muesli with nuts and raisins	80
Sweet donut	76
	75
Watermelon	75
French baguette	75
Rice porridge with milk	75
Lasagna (soft wheat)	75
Unsweetened waffles	75
Millet	71
Chocolate bar (“Mars”, “Snickers”, “Twix” and the like)	70
Milk chocolate	70
Sweet soda (Coca-Cola, Pepsi-Cola and the like)	70
Croissant	70
Soft wheat noodles	70
	70
Potato chips	70
Risotto with white rice	70
Dumplings, ravioli	70
Brown sugar	70
White sugar	70
Couscous	70
Semolina	70
Cottage cheese pancakes	70

Foods with an average glycemic index of 50 to 69

Product	(GI)
Wheat flour	69
Fresh pineapple	66
Instant oatmeal	66
Orange juice	65
Jam	65
Beets (boiled or stewed)	65
Black yeast bread	65
Marmalade	65
Marshmallow	65
Muesli with sugar	65
Canned pineapple	65
Raisin	65
Maple syrup	65
	65
Boiled potatoes in their jackets	65
Sorbet	65
Yam (sweet potato)	65
Whole wheat bread	65
Canned vegetables	64
Pasta with cheese	64
Sprouted wheat grains	63
Wheat flour pancakes	62
Pizza on thin wheat dough with tomatoes and cheese	61
Banana	60
Chestnut	60
Ice cream (with added sugar)	60
Long grain rice	60
Lasagna	60
Industrial mayonnaise	60
Melon	60
Oatmeal	60
Cocoa powder (with added sugar)	60
Dried fruits compote	60
Fresh papaya	59
Arabic pita	57
Sour cream 20% fat	56
Sweet canned corn	56
Grape juice (no sugar)	55
Ketchup	55
Mustard	55
Spaghetti	55
Sushi	55
Bulgur	55
Canned Peaches	55
Shortbread	55
Butter	51
	50
Basmati rice	50
Fish cutlets	50
Fried beef liver	50
Cranberry juice (no sugar)	50
Kiwi	50
Pineapple juice without sugar	50
Lychee	50
Mango	50
	50
	50
Apple juice (no sugar)	50

Foods with a low glycemic index of 49 and below

Product	(GI)
Cranberries (fresh or frozen)	47
Grapefruit juice (no sugar)	45
Canned green peas	45
Brown Basmati Rice	45
Coconut	45
Grape	45
Orange fresh	45
Whole grain toast	45
Curd	45
Whole grain breakfast cereals (no sugar or honey)	43
Buckwheat	40
Dried figs	40
Pasta cooked al dente	40
Carrot juice (no sugar)	40
Dried apricots	40
Prunes	40
Wild (black) rice	35
Chickpeas	35
Fresh	35
Meat and beans	35
Dijon mustard	35
Dried tomatoes	35
Fresh green peas	35
Chinese noodles and vermicelli	35
Sesame	35
Fresh orange	35
Fresh plum	35
Fresh quince	35
Soy sauce (no sugar)	35
Low-fat natural yogurt	35
Fructose ice cream	35
	34
Fresh nectarine	34
	34
Fresh peach	34
Compote (no sugar)	34
Tomato juice	33
Yeast	31
Cream 10% fat	30
Soy milk	30
Fresh apricot	30
Brown lentils	30
Fresh grapefruit	30
Green bean	30
Garlic	30
Fresh carrots	30
	30
Jam (no sugar)	30
Fresh pear	30
Tomato (fresh)	30
Low-fat cottage cheese	30
Yellow lentils	30
, lingonberry, blueberry	30
Dark chocolate (more than 70% cocoa)	30
Almond milk	30
Milk (any fat content)	30
passion fruit	30
Pomelo	30
fresh	30
Chicken	30
Blackberry	20
Cherry	25
Green lentils	25
Golden beans	25
	25
Red Ribes	25
Strawberry wild-strawberry	25
Pumpkin seeds	25
Gooseberry	25
Soy flour	25
Low-fat kefir	25
	22
Peanut butter (no sugar)	20
Artichoke	20
Eggplant	20
Soy yogurt	20
Almond	15
Broccoli	15
cabbage	15
Cashew	15
Celery	15
Bran	15
Brussels sprouts	15
Cauliflower	15
Chilli	15
Fresh cucumber	15
Hazelnuts, pine nuts, pistachios, walnuts	15
Asparagus	15
Ginger	15
	15
Zucchini	15
Onion	15
Pesto	15
Leek	15
Olives	15
Peanut	15
Salted and pickled cucumbers	15
Rhubarb	15
Tofu (bean curd)	15
Soybeans	15
Spinach	15
Avocado	10
Leaf salad	9
Parsley, basil, vanillin, oregano	5

How does GI affect the nature of digestion?

Foods with a low GI value are broken down more slowly, which means they are absorbed and reach the blood more slowly. Such foods are called “slow” or “complex” carbohydrates. It is believed that due to this they are able to bring saturation faster. In addition, by maintaining a relatively low concentration of glucose in the blood, sugar will not be used to “build” fat - this process is activated when there is excess glucose.

If there are “complex” carbohydrates, then there are also “simple” carbohydrates. They have a high glycemic index, a high rate of entry into the systemic circulation, and they quickly produce an insulin response. Simple carbohydrates make you feel full immediately, but it doesn't last long. Complex carbohydrates fill you up for a longer period of time.

Foods with a high glycemic index for diabetics with type 2 diabetes can harm their well-being by sharply raising blood glucose levels. It is better to avoid them or consume them in small quantities.

GI is a useful indicator, but you need to know how to use it. Combined with information about carbohydrates, it helps to objectively assess the effect of a product on blood sugar.

Elena Anatolyevna Pavlova

Nutritionist

Nutrition for diabetes and the glycemic index of foods

4.7 (94.74%) 137 votes

Most diets cannot do without the concept of the glycemic index. It is usually used to divide foods into harmful and healthy, and based on this, a diet is built. However, many misconceptions have formed around this concept; some healthy foods are unreasonably excluded from the diet of healthy eating supporters.

In this article we briefly explain what the glycemic index, glycemic load and energy density of foods are. Pros and cons of foods with a high glycemic index, tables.

What is the glycemic index?

GI is an indicator that evaluates the rate at which glucose enters the blood. The higher this indicator, the faster glucose enters the blood and the sharper the jump in its level will be. The glycemic index scale is based on glucose - its GI is maximum and equal to 100. The higher the GI, the faster the blood sugar level will rise.

The term “glycemic index” came to sports from medicine. This concept was developed in the 90s of the last century by Canadian nutritionist D. Jenkins. The scientist worked on a menu for diabetics and measured the blood sugar levels of volunteers after they consumed various foods. This is how Professor Jenkins coined the term “glycemic index” (GI or GI). Then the concept of GI began to be used in dietetics and sports.

By regulating glucose (sugar) levels, you can improve performance and increase energy reserves. When glucose levels are low, brain function slows down, all processes in the body are inhibited, we feel it as hunger, loss of strength. As soon as you eat something, your glucose level rises and you get a surge of energy. When glucose levels exceed needs, the body stores the excess as fat. It is important to avoid sudden spikes in glucose levels so that the body has time to use it and not put it off.

How do foods with different glycemic index work?

After a snack, the amount of sugar in your blood rises within 30 minutes. If you eat fast carbohydrates, then this time is reduced. The pancreas strives to reduce glucose levels, produces insulin and directs it to the body's needs: either for energy or for reserves. It depends on what kind of carbohydrates and how much you ate - fast or slow. The fast ones cause a sharp jump and create a surplus, while the slow ones nourish the body gradually. Therefore, when reducing the total caloric content of the diet, foods with a low GI are preferable - they maintain a feeling of fullness longer at the same calorie content.

Pros and cons of a high glycemic index

Pros of high GI foods:

• Quickly saturate the body and restore glycogen reserves
• Easy to digest
• Delicious

Disadvantages of high GI foods:

• Rapidly increases insulin levels
• Excess carbohydrates go into fat reserves
• After a short time the feeling of hunger appears again

Pros and cons of low glycemic index

Pros of low GI foods:

• Gradually nourishes the body and prolongs the feeling of fullness
• Does not cause a sharp increase in blood glucose
• They don’t have time to get into the adipose tissue, because slowly consumed by the body's needs

Disadvantages of low GI foods:

• They take a long time to replenish glycogen stores, so they are not suitable for quick energy production
• Low energy density. For example, it is impossible to get a large amount of carbohydrates from buckwheat, because such volumes are simply impossible to eat. Therefore, fast carbohydrates are needed to quickly replenish energy.
• Taste. Generally, low GI foods don't taste as good as high GI foods.

Glycemic index of foods

The following product groups are distinguished:

• Low GI (less than 40)
• Average GI (from 40 to 70)
• High GI (above 70)

But it's not that simple. Classifications are based on the glycemic index of a single product, but this practically never happens in nutrition. The diet consists of a mixture of foods with different carbohydrates and different processing methods - this significantly changes the overall GI of the dish.

The glycemic index can vary depending on the temperature of the food, processing method, freshness and many other factors.

What does the glycemic index depend on?

• Fiber content. The more dietary fiber in a food, the longer it takes to digest and the lower its GI.
• Methods of preparing food. Heat processing of foods increases their glycemic index, so French fries and simply boiled potatoes have different GIs.
• Fat and protein content. For example, eating pasta with meat sauce reduces the glycemic index of the dish.
• Acidic foods lower the GI, while salty foods, on the contrary, increase it.

Why do athletes need the glycemic index?

By skillfully applying the knowledge of GI, an athlete can receive considerable benefits:

• Recovery – High GI foods help you recover faster after a workout. It quickly increases the level of glucose in the blood, which the body immediately uses for its intended purpose and restores energy reserves. The key difference with a less active person is that this sugar is immediately used as fuel and is not stored as fat. Such foods quickly provide energy to the body, so during marathons they consist mainly of foods with a high GI.
• Endurance – Low GI foods improve endurance. This occurs due to the slow release of energy. If during and after the marathon it is better to consume foods with a high GI, then 2-4 hours before the marathon you need mainly foods with a medium and low GI.

What is glycemic load?

In addition to GI, there is also the concept of glycemic load (GL) - the amount of carbohydrates per 100g of product. The higher the glycemic load, the more carbohydrates will enter the body. The glycemic index is an indicator of speed, the glycemic load is an indicator of quantity.

For example, watermelon has a GI of 72, and the glycemic load is low - 4 g of carbohydrates per 100 g. 1 kg of watermelon contains only 40 g of carbohydrates, so watermelon is a healthy product even when losing weight, despite its high GI. The same discrepancy is observed in sports drinks, potatoes, and carrots. Therefore, these foods should not be eliminated from the diet just because of their GI value.

• 20 or more – high
• 11-19 – average
• 11 and below – low

Typically, to calculate the glycemic index (GI), a product of a weight that will contain 50 grams of net carbohydrate is used. And to calculate the glycemic load (GL), use the formula GL = (carbohydrates per 100g of product)/100 * GI. For example, for watermelon GN = 4/100 * 72 = 3.6.

Bottom line: is it worth excluding foods with high GI?

You need to monitor the GI of your diet, but without fanaticism and taking into account other factors. There are no bad or good carbohydrates, they just all have their own purpose. For example, after a hard workout, you should quickly recover with carbohydrates with a high glycemic index. Excess weight is also gained not from bad carbohydrates, but from a general excess of calories consumed.

You shouldn't rely entirely on GI data because it can vary depending on the combination of foods, the type of processing, and even the time of consumption. For example, the GI of pasta can range from 40 to 80 units. Glycemic index tables contain approximate values ​​and should be used as a guide only.

Important! If you have problems with insulin secretion, you need to consult a doctor to prescribe treatment and diet.

Glycemic index of foods: tables

Glucose is the standard by which GI is measured and is equal to 100. The glycemic index of foods is measured relative to glucose. Below are lists of high and low glycemic index foods.

Low glycemic index foods

List of foods with a high glycemic index

List of foods with an average glycemic index

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Knowledge about the glycemic index will help you plan your diet correctly, because depending on this indicator, you can both increase your weight and lose weight.

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The glycemic index (hereinafter GI) is an indicator of the rate of absorption of carbohydrates entering the body and increasing blood sugar levels. The glycemic index of each product is compared with the GI of glucose, which is equal to 100 units. The fewer carbohydrates in the product, the lower the indicator will be. Thus, all carbohydrate-containing products are divided into three groups:

• high GI - above 70 units;
• average GI - 40-70 units;
• low GI - 10-40 units.

Products with a high GI are usually called fast or empty. Blood glucose levels rise very quickly after consuming high GI foods. In practice, sugars are present here in a pure, almost unchanged form. Those foods that have a low GI are called complex or slow, because... The energy supplied with them is released gradually, over several hours.

GI depends on:

• type of carbohydrates;
• method of heat treatment of products;
• storage conditions;
• amount of fiber;
• protein and fat content.

Important facts:

1. Initially, the study of this indicator was started to correct the diet in patients with diabetes. But later it turned out that foods with a high GI can raise blood sugar in completely healthy people.
2. The more such products enter the body, the more problems it can cause.
3. Sometimes even those foods that are considered low-calorie have a high GI and therefore are easy to gain weight from.
4. Please note that those foods that contain fiber have a lower GI and are digested more slowly, gradually releasing energy.
5. Products devoid of fiber with a high GI provide a lot of energy, but if you do not spend it by leading a sedentary lifestyle, then this energy will be converted into fat.
6. Frequent consumption of foods with GI leads to metabolic disorders. Constantly elevated sugar levels increase the feeling of hunger.

Video: everything you need to know about the glycemic index of foods

Glycemic index of foods: table for weight loss

The table is compiled of the most commonly consumed products. For ease of use, products with the same GI are grouped together.

The glycemic index of products indicated in the table is average and approximate. This is due to storage conditions, cooking method, and the initial carbohydrate content of a particular product. Possible changes to the GI will be discussed in the next article.

Download the full table of GI products for the refrigerator for free, PDF 570 kb

Foods with a high glycemic index of 70 or higher	GI
Beer	110
Dates, hamburger	103
Glucose, starch, white bread, rutabaga, bagels, fried croutons	100
Butter rolls, baked, fried potatoes, potato casserole, parsnips	95
Rice noodles, white rice, canned peaches, apricots, honey, pies, hot dog	90
Corn flakes, steamed or boiled carrots, popcorn, rice milk pudding, celery root	85
Mashed potatoes, raisin muesli, crackers, donuts, caramel, candy, condensed milk	80
Pumpkin, watermelon, French baguette, lasagna, rice porridge with milk, unsweetened waffles, squash caviar	75
Millet, chocolate bars (Mars type), milk chocolate, croissant, sweet soda, barley, white and brown sugar, chips, semolina, couscous, soft wheat pasta, halva, cheesecakes, packaged juices, jam	70

Products with an average glycemic index of 50-69	GI
Wheat flour	69
Pineapple instant oatmeal	66
Black yeast bread, wheat flour, orange juice, jam, boiled or stewed beets, marmalade, muesli with sugar, jacket potatoes, canned fruits and vegetables, sweet potatoes, rye and whole grain bread, macaroni and cheese, raisins, marshmallows, marshmallows, fruit waffles	65
Pancakes, pizza, bananas, ice cream, lasagna, melon, mayonnaise, sour cream, oatmeal, cocoa, long grain rice, coffee and black tea with sugar, dumplings, dumplings, pancakes	60
Canned corn, grape juice, ketchup, mustard, spaghetti, sushi, shortbread, margarine, processed cheese, feta	55
Cranberry, apple and pineapple juice without sugar, mango, persimmon, kiwi, brown rice, orange, sweet yogurt, cutlets, pork schnitzel, fish cutlets, omelet, fried beef liver, natural coffee without sugar, egg, yolk	50

Products with a low glycemic index of 49 and below (recommended for weight loss)	GI
Dry wines and champagne	44
Cranberries, grapefruit juice, canned green peas, basmati rice, coconut, whole grain bread, orange juice, buckwheat, wheat pasta, carrot juice, dried apricots, prunes, eggplant caviar, beef, crab sticks	40
Wild rice, chickpeas, apples, fresh green peas, Chinese noodles, vermicelli, sesame seeds, plums, quince, sesame seeds, natural yogurt 0%, fructose ice cream, soy sauce, boiled sausage	35
Beans, nectarine, pomegranate, peach, sugar-free compote, tomato juice	34
Soy milk, apricot, lentils, grapefruit, green beans, garlic, beets, pear, tomato, low-fat cottage cheese, pear, jam without sugar, lingonberries, blueberries, blueberries, dark chocolate, milk, passion fruit, tangerine, green bananas, chicken	30
Cherries, raspberries, red currants, strawberries, wild strawberries, pumpkin seeds, gooseberries, soy flour, full-fat kefir, split yellow peas	25
Artichoke, eggplant, soy yogurt, lemon, seaweed	20
Almonds, broccoli, cabbage, celery, cashews, cauliflower, cabbage and Brussels sprouts (in any form), chili pepper, cucumber, nuts, asparagus, ginger, mushrooms, zucchini, onions, leeks, olives, peanuts, tofu cheese , soybeans, spinach, pickled and pickled cucumbers, bran, kefir, black currants, olives and black olives	15
Avocado, green pepper	10
lettuce, sunflower seeds	9
dill, parsley, vanillin, cinnamon, oregano, shrimp, hard cheese	5

When to consume high GI foods

after long sports training;

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

When to Eat Low GI Foods

• if you want to lose weight;
• when conducting sedentary and sedentary lifestyle;
• during forced reductions in activity, for example, due to illness;
• if desired, restore metabolic processes;
• in case of diabetes mellitus group 2.

Conclusion:

For the vast majority of people, consuming low GI foods is much preferable for the following reasons:

1. food is digested slowly, sugar levels rise and fall gradually, not abruptly;
2. sick diabetes mellitus can control increases in blood glucose levels, preventing the progression of the disease and the development of concomitant diseases;
3. using in the diet foods with a low glycemic index, you can lose weight steadily;
4. foods with a high glycemic index Useful only for athletes and physically hard working people.

Approximate GI indicators in different product categories

Unfortunately, it is almost impossible to find data on GI in products produced in our country. But in developed countries, this important parameter is mentioned on almost all food products.

To have a rough idea of ​​the size of the GI, we present some data.

High GI foods:

• Chocolates, milk chocolate, fast food, chocolate ice cream, cakes, pastries - GI = 85-70;

Average GI:

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

Low GI:

• Dark chocolate 70% -22, tomato juice -15, meat and fish dishes -10.

Advantages and Disadvantages of Low and High Glycemic Index Foods

GI	Advantages	Flaws
High	rapid influx of energy, increased performance; increased blood glucose levels.	short duration of energy flow; formation of fat deposits due to sudden surges in blood sugar; danger for diabetics.
Short	gradual release of energy that lasts for a long time; slow increase in blood glucose, which prevents fat deposits; reducing the feeling of hunger.	Low effect during training and physical activity; Insufficiently rapid increase in blood sugar in comatose states with diabetes group 1.

Metabolic disorders from high GI foods

Energy obtained from carbohydrates is consumed in three ways:

1. to replenish expended energy;
2. for glycogen reserves in muscles;
3. for backup needs in case of energy shortage.
4. Storage reservoirs are fat cells located throughout the body. By consuming foods with a high glycemic index, the body is filled with glucose, quickly converted into fat. If at the moment the energy is not in demand, the person is sitting or lying down, then this fat is sent for storage in the depot.

Are foods with high GI harmful?

• With constant consumption of foods with a high GI, the level of glucose in the blood constantly remains at an elevated level. Eating something sweet or high-calorie every half hour or hour, even if only a glass of tea with sugar, candy, cookies, buns or sweet fruit, your sugar level will accumulate and rise.
• The body responds to this by reducing insulin production. A metabolic disorder occurs, which is expressed in the accumulation of extra pounds. The fact is that with a lack of insulin, glucose cannot enter the muscle fibers, even if the body needs it at the moment.
• Reserves of unspent energy sent for storage, deposited in the form of folds on the stomach, sides and thighs.
• With this seemingly constant overeating, a person feels constant hunger and weakness, trying to get energy, he eats more and more. The stomach becomes overstretched, but saturation does not come.

Conclusion:

It is not the high GI foods themselves that are harmful, but their excessive and uncontrolled consumption. If you have worked hard, or spent a couple of hours in the gym, then a high GI will help restore energy and give you a surge of vigor. If you eat these foods in front of the TV at night, then fat deposits will grow by leaps and bounds.

Are Low Glycemic Index Foods Really Healthy?

Products with slow carbohydrates are good because they gradually maintain energy at the desired level. By using them, you will not get bursts of energy, but you will be able to spend it effectively throughout the day. Such products include:

• most vegetables;
• durum pasta (el dente, i.e. slightly undercooked) and brown rice, many legumes;
• fresh fruits, milk and dairy products, dark chocolate, etc.

The glycemic index and calorie content are not related, so it is necessary to understand both concepts. Any product, even one with a low GI, still contains calories.

Here's what nutritionist Kovalkov says about the glycemic index:

Low glycemic index foods. Weight loss table.

This table contains products that help you lose weight. You can eat them every day without fear of gaining excess weight. If you adhere to such a diet throughout your life, only occasionally indulging yourself in foods with a high GI, then your weight will consistently remain at the same numbers. However, do not forget that by overeating, even healthy foods will stretch the walls of the stomach, requiring more and more portions, and then you will not be able to lose weight.

Conclusion: the diet predominantly contains foods with low GI, periodically – with medium GI and very rarely, in exceptional cases, with high GI.

Low glycemic index diet

Many factors can change the glycemic index of a product, which must be taken into account when creating a low GI diet.

Here are some of them:

• storage duration and degree of maturity of starch-containing products. For example, an unripe banana has a low GI of 40, and after it ripens and softens, the GI rises to 65. Apples also increase their GI when ripe, but not so quickly;
• a decrease in starch particles leads to an increase in GI. This applies to all grain products. That is why grain bread or coarse flour is considered so useful. Large particles of flour contain dietary fiber, proteins, and fiber, which lowers the GI to 35-40. Therefore, preference should be given to wholemeal bread and flour;
• reheating foods after refrigeration reduces GI;

• Cooking increases GI. So, for example, boiled carrots have a GI of 50, while in their raw form it does not exceed 20, since the starch it contains gelatinizes when heated;
• Industrial products are prepared using heat treatment, gelatinizing starch-containing products. This is why corn flakes, instant mashed potatoes, and breakfast cereals have a very high GI—85 and 95, respectively. In addition, they contain dextrins and modified starch - GI 100;
• Many products contain corn starch. Seeing such an inscription, everyone should understand that the GI of this product is close to 100, which can increase glycemia;
• breaking corn kernels when making popcorn leads to an increase in GI by 15-20%;
• Some types of noodles and spaghetti produced by pastification or high-pressure extrusion have a reduced GI of -40. But dough for dumplings, dumplings, homemade noodles, prepared from durum flour in the usual way, has a high GI -70;
• It is recommended to slightly undercook spaghetti and durum pasta so that they crunch slightly on the teeth. This will reduce the GI as much as possible. If you cook pasta for 15-20 minutes, the gelatinization of starch will increase and the GI will increase to 70. If you cook spaghetti (even from white flour) al dente (slightly undercooked) and serve it cold, for example, in a salad, then it will GI will be only 35;
• Long-term storage of starch-containing foods also helps reduce GI. Warm, freshly baked bread will have a much higher GI than one that has cooled, and especially one that has dried out. Therefore, it is recommended to store bread in the refrigerator or even freeze it first and then defrost it. And you can eat it in a dried, stale form. For quick drying, you can cook the crackers in the oven or toaster;
• Refrigerating foods, such as those sold vacuum-packed and stored at no higher than 5 degrees, also lowers the GI;

1. Use as many vegetables as possible in your diet. Their low GI makes it possible not only to increase reserves of vitamins and minerals, but also to eat them in any quantity. In addition, vegetables lower the GI of other foods if eaten together. The fiber found in vegetables significantly reduces blood sugar levels since it requires a lot of energy to digest it.
2. Eliminate foods with a high glycemic index from your diet: beer, carbonated drinks, confectionery and flour products, sweets.

1. Choose cooking methods that help lower the GI. For example, mashed potatoes, with mashed starch particles, have the highest GI, while baked or boiled potatoes have a much lower GI. The more cooked a starchy product is (porridge, pasta, potatoes, grains), the higher the GI will be.
2. Grinding foods increases their GI. For example, a piece of meat has a lower GI than cutlets. Any crushing speeds up digestion, which means less energy is required. The same applies even to vegetables. Therefore, do not try to chop vegetables for salads too finely. Raw carrots are healthier than grated carrots, and even more so than boiled ones.
3. Natural vegetables and fruits are healthier than juices, since juices do not have fiber, which slows down digestion and lowers the GI. For the same purpose, there is no need to peel vegetables and fruits, as it can lengthen the digestion process and lower the GI.
4. Add a little (half a teaspoon) of vegetable oil to salads and other dishes, as all oils slow down the digestion process, impair the absorption of sugars, and lower the GI.
5. Separate nutrition is not so beneficial, since proteins can slow down the absorption of carbohydrates, reduce glucose levels and lower GI. In turn, carbohydrates are necessary for the absorption of proteins. Therefore, in dietary nutrition it is necessary to combine a protein dish with a vegetable dish.
6. In the daily diet, it is necessary to lower the GI with each meal. In the morning it can be quite high, at lunch - dishes with medium GI, and for dinner - only low GI. During the night's rest, energy consumption is minimal, which means that everything eaten at night is converted into fat deposits.

How to create your own healthy diet. Advice from a nutritionist.

This article provides food for thought, and everyone can benefit from it. Of course, we most often choose not what is useful, but what is available and has enough money. But this is not a reason to eat only obviously unhealthy foods that destroy your health. As a result, you will have to spend much more on medicines.

These rules will help everyone create a menu for themselves and their family:

• choose buckwheat and rice instead of French fries and fast food;
• steam meat and vegetables instead of frying them;
• bake or boil potatoes instead of mashing them;
• slightly undercook pasta and cereals to reduce their glycemic index;
• to add flavor, use spices, tomato and lemon juice instead of mayonnaise, ketchup and other high-calorie sauces;
• Do not try to immediately change your eating habits, and do not look for universal diets. Gradually, day by day, choose dishes that suit you, like your taste and can replace harmful and excessively high-calorie ones. This is the only way you can choose the ideal diet for yourself;
• Learn new cooking methods, monitor your body’s reaction, health and mood. This will allow you to find your own regime and way to lose weight;
• Remember that consumption of foods with a high GI is permissible only after heavy physical work and long-term strength training, as well as according to doctor’s indications during or after illness;
• A large number of effective diets are based on the reasonable consumption of foods with a medium or low glycemic index.

If you haven’t downloaded it yet, be sure to download the Table of foods with their glycemic indices, as well as an approximate low GI diet menu. We've made the files easy to print and hang on your refrigerator.

Each product contains different nutritional values. It would be foolish to believe that the food you eat always has the same content of proteins, carbohydrates and fats, which make up the overall picture of the energy value of food.

Due to different nutrient indicators, the calorie content of the dish also changes. Currently, many who want to lose weight or, conversely, gain kilograms, look at this unit, but when eating properly, it is important to take into account another indicator - the glycemic index of foods. It also plays an important role for the body and helps with many diseases, for example, diabetes. So, what is the glycemic index and what function does it serve for humans?

What is the glycemic index of foods?

The glycemic index of foods (GI) is a unit of the rate at which glucose rises in the body after consuming a particular food. To fully understand this definition, we can characterize this process. Carbohydrates represent the most important energy value. They can be complex and determined by the number of intermolecular bonds (polysaccharides) and simple (disaccharides, monosarides). When complex carbohydrates and other nutrients enter the body under the influence of enzymes, they are broken down into simple ones, and simple ones under the influence of chemical reactions into glucose.

The higher the rate of breakdown, the more glucose is produced and the blood sugar level rises. These are high glycemic index foods. At low speed, breakdown products are retained for a long time and are absorbed more slowly. This gives you a feeling of fullness for quite a long time. and for weight loss, as well as people suffering from diabetes, this low index will be the most optimal.

The concept of glycemic index was introduced in 1981 at the Canadian University of Toronto by scientific doctor David Jenkins. For this purpose, special experiments were carried out, during which volunteers were given food containing 50 g of carbohydrates. Then, for an hour, every 15 minutes, a blood test was taken and the blood sugar level was determined. Based on the data obtained, special graphs were constructed, and the experiments continued. When it was possible to obtain all the necessary data, the concept and definition itself was introduced. However, this value is a relatively relative unit, the essence of which is to compare products with pure glucose, which has a 100% glycemic index.

When the question arises, what is the difference between the concepts of “calorie content” and “glycemic index”, the answer is as follows. GI is a display of the rate of breakdown of carbohydrates into glucose and the degree of increase in blood sugar, and calorie content is only the amount of energy value obtained from food intake.

Glycemic index table

In order to have an idea of ​​the rate of breakdown of carbohydrates in a particular dish, a special table has been created, where each product has its own glycemic index value. It was created to provide information specifically for each food product, at what speed the body breaks down its carbohydrates into glucose.

This data is important for people who adhere to a properly balanced diet, as well as those suffering from diabetes. According to established data, tables with GI have approximate values, and the indicators themselves refer to one specific product without any thermal or mechanical treatment in its entirety. There are 3 groups of glycemic index foods:

• low (from 0 to 40);
• average (from 40-70);
• high (70 or more).

The table does not contain low-fat cheeses and dairy products, broths, or water. This is due, first of all, to the fact that their glycemic index is practically zero.

Low GI

Product name GIOysters, shrimp, mussels, soy sauce 0Spices, seasonings 5Cancers 5Avocado 10Peanut 15Brussels sprouts 15Broccoli 15Mushrooms 15Walnuts 15Green beans 15Ginger 15Zucchini 15Sauerkraut 15Cauliflower 15Pine nuts 15Red bell pepper 15Bow 15Hazelnuts 15Olives 15Almonds 15Cucumbers 15Radish 15Rhubarb 15Lettuce 15Celery 15Blackcurrant 15Dill 15Pistachios 15Hazelnut 15Spinach 15Bitter chocolate with cocoa content less than 85% 20Unflavored yogurt 20Lemon juice 20Cocoa powder 20Barbados cherry 20Eggplant 20Artichoke 20Peas 25Blackberry 25Strawberry 25Gooseberry 25Strawberry 25Raspberry 25Beans 25Red currant 25Blueberry 25Cherry 25Barley 25Lentils 30Garlic 30Beetroot 30Turnip 30Tomatoes 30Pomelo 30Carrot 30Milk 30Marmalade 30Passion fruit 30Tangerines 30Kuraga 30Pears 30Grapefruit 30Apricots 35Oranges 35Quince 35Garnet 35Mustard 35Yeast 35Green peas 35Sunflower grains 35Yogurt 35Celery root 35Sesame 35Corn 35Mak 35Nectarine 35Peaches 35Wild rice 35Sunflower seeds 35Plums 35Ice cream with fructose 35Tomato juice 35Canned peas 35Red and black beans 35Whole grain and sprouted grain bread 35Apple 35

Average GI

Product name GIDry beans 40Carrot juice 40Oat flakes 40Wheat flour spaghetti 40Chicory 40Bananas 45Grapes 45Vermicelli 45Grapefruit juice 45Jam 45Coconut 45Cranberry 45Bread 45Pineapple 50Jam 50Figs 50Kiwi 50Crab sticks 50Orange juice 50Mango 50Durum pasta 50Muesli 50Canned peaches 50Jam 50Brown rice 50Ground pear 50Blueberry juice 50Apple juice 50Persimmon 50Canned peaches 55Rolls and sushi 55Mustard 55Ketchup 55Grape juice 55Canned corn 55Melon 60Papaya 60Cocoa with added sugar 60Oatmeal 60Ice cream 60Long grain rice 60Industrial mayonnaise 60Melon 60Lasagna 60Wheat flour pancakes 60Pizza with cheese and tomatoes 60Macaroni and cheese 65Boiled jacket potatoes 65Sorbet 65Rye bread 65Canned vegetables 65Maple syrup 65Raisin 65Muesli with sugar 65Marmalade 65Boiled beets 65Yeast black bread 65Jam 65

High GI

Products name GIWheat flour 70Sugar 70Semolina 70Potato chips 70Croissant 70Pearl barley 70Chocolate bars (Mars, Twix, Snickers, etc.) 70Sweet sparkling water 70Milk chocolate 70Millet 70Unsweetened waffles 75Rice porridge with milk and sugar 75Watermelon 75French baguette bread 75Zucchini 75Pumpkin 75Corn flakes 75Sweet donut 75Cracker 80Mashed potatoes 80Muesli with raisins and nuts 80Unsweetened popcorn 85Hamburger buns 85Corn flakes 85Rice pudding with milk 85Boiled carrots 85Instant mashed potatoes 85Canned apricots 90Rice noodles 90White bread 90Fried potatoes 95Butter buns 95Baked potato 95Potato casserole 95Toasts made from white bread 100Glucose 100Modified starch 100Dates 105Beer drinks 110

What determines the glycemic index of foods?

Products are not always consumed individually and fresh. When preparing dishes and other mechanical effects on food, the level of absorption of carbohydrates changes. So, for what reasons does the glycemic index of foods in a finished dish change:

1. Adding flavored additives and sugar to food increases the GI.
2. Total fiber content. Fiber has the ability to slow down digestion and the flow of glucose into the circulatory system.
3. Product processing method. Structured foods that require a lot of chewing have a lower GI, for example, raw vegetables in this case are better than boiled. Products subject to mechanical or heat treatment increase the index.
4. Fruits and vegetables of greater ripeness increase the GI index.
5. The method of cooking is also an important indicator. Grain bread will have a lower GI value than cooked fluffy wheat bread.
6. The more food is crushed during cooking, the more the glycemic index increases. For example, the GI value of a peach will be lower in its whole form than if consumed as peach juice.

However, in addition to these factors, the individual characteristics of the human body are also taken into account. The response to low or high GI foods may depend on:

• age;
• ecology where people live;
• metabolic states;
• state of the immune system;
• the presence of infectious or inflammatory diseases in the body;
• from medications taken that can affect the rate of protein breakdown;
• on the amount of physical activity.

With the gradual introduction of foods with low or medium GI into your usual diet, you can edit and arrange your usual foods for better digestibility, based on your personal characteristics of the body.

What is glucose needed for?

Glucose plays an important role in the body and provides almost half of the energy consumption of the entire body. The functional feature of glucose is its maintenance of normal brain function and the functioning of the nervous system. In addition, it is a source of nutrition for tissues and the muscle layer, and is involved in the formation of glycogen.

Glycemic index and diabetes mellitus

Diabetes mellitus is a disease in which control of blood sugar levels is impaired. If in a healthy person, when eating foods with a high GI, excess glucose is distributed into fat deposits, and the sugar level returns to normal, then in a person with diabetes, there are certain problems. When eating food with a high GI, the normal permissible level of sugar in the blood exceeds due to a violation of insulin secretion or the sensitivity of cell receptors. Another way to say this is:

• Type 1 diabetes mellitus. Insulin is not produced, and since this does not happen, then there is no blocking of the increase in blood sugar, and as a result, hyperglycemia is observed, which is dangerous for the development of hyperglycemic coma.
• Type 2 diabetes mellitus. Insulin is produced, but there is no sensitivity of cellular receptors. Therefore, at the moment of breaking down food into glucose, insulin carries it to cells that do not respond to its influence, and since this does not happen, then sugar remains in the circulatory system, and hyperglycemia develops.

Patients with diabetes simply need to adhere to a properly balanced diet. The glycemic index of foods is especially important for this population group. After all, it is a kind of guideline on which it depends on how quickly a particular product will be broken down and whether a jump in sugar levels will occur. After all, for comparison, when a healthy person eats foods with a low GI, his body’s sugar level remains within normal limits, and if a diabetic does the same, his blood sugar rises slightly. Therefore, when drawing up a menu for every day, it is worth calculating the calorie content of each dish, looking at the GI table and not putting your health in danger.

GI during weight loss

When you lose weight quickly, the kilograms come back at lightning speed. It has been said for decades that to lose weight you need to stick to proper nutrition. And if it was obvious to everyone to simply count the calorie content of a dish, then you can also add the glycemic index of foods to this widespread activity. So, how is it good for weight loss?

Firstly, this is a kind of system in folders. What you can eat and is healthy, and what you should abstain from and, in principle, this is not so necessary. For those wishing to lose weight, it is best to pay attention to the table with low glycemic index foods; at most, you can look at foods with average values. But you shouldn’t eat foods where the index is high. Everything must be balanced, and using the index, tracking portions and product characteristics is much more convenient than counting the calorie content of each dish.

Secondly, when eating foods with a high GI, a feeling of fullness may occur after eating more than necessary. Unspent glucose, in this case, will be deposited in the fat layer. This will not happen from eating low GI foods: glucose levels will rise smoothly, satisfying a person’s energy needs.

Not only every diabetic knows what the glycemic index of foods is, but also those who wanted to lose excess weight and have studied a lot. If you have diabetes, you should definitely make the optimal choice of a food component that contains carbohydrates, and also produce. All this has a huge impact on the blood glucose ratio.

How to Follow a Low Glycemic Diet

First of all, of course, it is advisable to contact an endocrinologist. According to research, the effect of active carbohydrates on the blood glucose ratio is determined not only by their quantity, but also by their quality. can be complex or simple, which is very important for. The higher the ratio of carbohydrates consumed and the more quickly they are absorbed, the more significant the rise in blood glucose levels should be considered. The same is comparable to each of the bread units.

In order for the level of glucose in the blood to remain unchanged throughout the day, patients with diabetes will need a low-glycemic diet. This implies a predominance in the diet of foods with a relatively low index.

There is also a need to limit, and sometimes even completely exclude, those foods that have a high glycemic index. The same applies to bread units, which also need to be taken into account for diabetes of any type.

As an optimal dose, it is conventionally accepted to take the sugar index or a bakery product made from finely ground white wheat flour. Moreover, their index is 100 units. It is in relation to this number that the indicators of other products that contain carbohydrates are prescribed. This attitude towards your own nutrition, namely the correct calculation of the index and XE, will make it possible not only to achieve ideal health, but also to maintain low blood sugar levels all the time.

Why is a low glycemic index good?

The lower the glycemic index and bread unit index of a product, the slower the increase in blood glucose ratio occurs after it is consumed as food. And the more quickly the glucose level in the blood comes to the optimal level.

This index is seriously influenced by such criteria as:

1. the presence of specific food-type fibers in the product;
2. method of culinary processing (the form in which dishes are served: boiled, fried or baked);
3. food serving format (whole form, as well as crushed or even liquid);
4. temperature indicators of the product (for example, the frozen type has a reduced glycemic index and, accordingly, XE).

Thus, when starting to eat this or that dish, a person already knows in advance what its effect on the body will be and whether it will be possible to maintain a low sugar level. Therefore, it is necessary to carry out independent calculations, after consulting with a specialist.

Which products and with what index are allowed

Depending on the glycemic effect, products should be divided into three groups. The first category includes all food products with a reduced glycemic index, which should be less than 55 units. The second group should include those products that are characterized by average glycemic indicators, that is, from 55 to 70 units. Separately, it should be noted those products that belong to the category of ingredients with increased parameters, that is, more than 70. It is advisable to use them extremely carefully and in small quantities, because they are extremely harmful to the health of diabetics. If you consume too many of these foods, you may experience a partial or complete glycemic coma. Therefore, the diet must be adjusted in accordance with the parameters presented above. Such products that are characterized by a relatively low glycemic index include:

• bakery products made from solid flour;
• brown rice;
• buckwheat;
• dried beans and lentils;
• standard oatmeal (not instant cooking);
• fermented milk products;
• almost all vegetables;
• unsweetened apples and citrus fruits, particularly oranges.

Their low index makes it possible to consume these products almost every day without any significant restrictions. At the same time, there must be a certain norm that will determine the maximum permissible limit.

Meat-type products, as well as fats, do not contain a significant amount of carbohydrates, which is why the glycemic index is not determined for them.

How to maintain a low index and XE

Moreover, if the number of units far exceeds the permissible values ​​for nutrition, timely medical intervention will help to avoid serious consequences. To control the situation and avoid exceeding the dosage, it is necessary to consume a small amount of the product and gradually increase it.

This will make it possible to first determine the individually most appropriate dose and make it possible to maintain an ideal state of health. It is also very important to adhere to a specific nutritional schedule. This will make it possible to improve metabolism and optimize all processes associated with digestion.

Since in case of diabetes mellitus, both type 1 and type 2, it is very important to eat properly and take into account the glycemic index of foods, you should adhere to the following routine: a breakfast that is as dense and fiber-rich as possible. Lunch should also be at the same time all the time - preferably four to five hours after breakfast.

If we talk about dinner, it is very important that it comes four (at least three) hours before going to bed. This will make it possible to constantly monitor blood glucose levels and, if necessary, reduce them urgently. You can read about the rules of use at the link.

Another one of the rules, the observance of which will make it possible to maintain a low level of the glycemic index. This is the use of only foods with which the glycemic index table is filled, but they must be prepared in a certain way. It is advisable that these are baked or boiled foods.

It is necessary to avoid fried foods, which are very harmful for diabetes of any type. It is also very important to remember that they are characterized by a huge GI, which should not be consumed by those who have diabetes.

It is best to drink the least strong drinks - for example, light beer or dry wine.

A table indicating the glycemic index of a full range of foods will demonstrate that their GI is the lowest, which means that each diabetic may well consume them from time to time. We should not forget how important physical activity is, especially for those who are faced with diabetes.

Thus, a rational combination of diet, taking into account GI and HE and optimal physical activity will make it possible to reduce dependence on insulin and the blood sugar ratio to a minimum.