An indicator that indicates the degree of increase in blood sugar, depending on which product was used, is called the glycemic index. With his account it is easy to determine which food will be uniformly converted into energy, and other types of food with carbohydrates and high levels of GI, which are deposited as fats. In order to quickly lose weight, be constantly in shape and eat properly, it is worth considering the glycemic index of each product. Consider this value for different types of food and give the best recipes for food with a low rate.
What is a glycemic index?
The conventionally designated GI parameter indicates the rate of decomposition of the carbohydrate-containing product in the human body compared to such a characteristic of glucose cleavage. Between these indicators there is a direct dependence. This means that the faster the product splits in the body, the higher its glycemic index value. Given these data, nutritionists divide all food into 3 categories: high, medium, low GI.
If a person wants to lose weight, then he is recommended several weeks to eat foods with a minimal glycemic index. After passing this stage, the diet is allowed to include food with an average GI.Food with a high level of glycemic index is not recommended for use by almost all people, not just those who want to lose weight. Some types of such food are considered unhealthy and can adversely affect the general condition of the body.
What does the GM product depend on?
Products with a low glycemic index are called complex( slow carbohydrates, consisting of starch), and with high GI - fast( empty carbohydrates).All food products are divided into 4 families: cereals, legumes, fruits, tubers. That the starch from these products is digested by intestinal walls, it is converted into glucose. This occurs with the help of the digestive enzyme amylase. The following factors influence the glycemic index of the product:
- Amylose to amylopectin ratio. Grains of starch, when combined with a liquid, swell, resulting in a viscous mixture. The more amylose in the product, the less it gelatinizes and little glucose forms during decay. In this case, the glycemic index will be low.
- The type of food processing( mechanical, thermal).When heated in water, the glycemic index increases, this visually reflects the viscosity of the food.
- Retrogradation( reverse gelling process).If the product reduces viscosity, temperature and moisture content, the glycemic index will decrease. But it should be understood that it is impossible to completely reverse the gelling process.
- Presence in food of proteins, dietary fibers. If the products present these elements, they can reduce the cleavage of starches and reduce the glycemic index.
- Level of maturity of products, shelf life. The more ripe the vegetable, the fruit, the more its glycemic index. In the process of long-term storage of products, their GI will also increase.
Diets based on the glycemic index
The essence of the diet is to replace simple carbohydrates in the diet with complex ones. So, food will be slowly absorbed by the body, for a long time to saturate it with nutrients, and jumps of sugar in the blood will be absent. Such a diet based on the glycemic index was previously developed for diabetics, but with it, people manage to easily lose weight and come to the desired forms. Consider the basic rules of the daily diet:
- To consume foods only those whose glycemic index is low.
- Portions of food should be small.
- When fixing the results, it is allowed to eat foods with an average glycemic index, but must limit themselves in: sugar, honey, baking, potatoes, rice, corn, bananas.
- Do not cook or fry food for long, eat fresh food.
Recipes of dishes
- Vegetable soup with a low glycemic index. In a container of boiling water( 2 liters), discard washed, fresh, soft peas and leave for 10 minutes. Add chopped onions, peppers, cabbage, broccoli. After all the ingredients have boiled for 1-2 minutes, add a finely chopped tomato with olive oil, salt, a little bit of sweet pepper, a bay leaf and lots of greens.
- Baked fish with a low glycemic index. Clean medium-sized, low-fat mackerel, remove the head. Inside the fish, put the chopped onion, tomato and lemon wedges. Top the dish with salt, pour lime juice. Bake in the oven, previously wrapped in foil, about 20-30 minutes at medium temperatures. Seafood salad with a low glycemic index. Boil the shrimp, squid, quail eggs. All clear, cut into small pieces, add chopped cabbage, tomatoes. After the salad is salted and dressed with sunflower oil, it is ready for consumption. Bon Appetit!
Reviews on the effectiveness of the diet
Irina, 23 years: "A diet in the base of which products with a low glycemic index, my mother advised me. I ate only 2 weeks with food that is in the 1st group with the smallest GI.Then about 3 weeks in my diet were already products with an average glycemic index. In the end, I lost 5 kg of excess weight without any special efforts. Now I support the same food, because it is also very tasty. "
Natalia, 45 years old: "During my life I tried a lot of diets. Many of them were effective, after I finished they lost kilograms, but after a while I dialed again. After a diet based on nutrition with products with a low glycemic index, it was possible to lose 6 kg in 3 weeks. But the most positive thing is that over the next 2 months I dropped another 5 kg, eating food with an average GI level. "
Victor, 38 years old."When I was 35, I decided to radically change my appearance, because I did not like my weight - 95 kg with a height of 178 cm. During the year I ate only products with an average level of GI, as a total: 74 kg, beautiful physique and well-being. However, I supplemented the diet with exercise in the gym. My way to lose weight on the basis of the glycemic index is used by the spouse. "
Table of products with the indication of the glycemic index
Each person can prepare himself a diet for several weeks or months, for this it is worth looking at the table of products that have a low and medium glycemic index. It is also necessary to take into account cooking rules and factors that can increase GI.We present tables with the corresponding values of the glycemic index of popular products.
List of products with high GI( from 70 and above)
| Wheat flour first grade | 69 |
| instant oatmeal | 66 |
| Fresh Pineapple without midway | 66 |
| Gem | 65 |
| Orange juice, freshly squeezed | 65 |
| Black purchase yeast bread | 65 |
| Beet( poached or braised) | 65 |
| Muesli prepared with sugar | 65 |
| jelly | 65 |
| Raisins of any variety | 65 |
| grape canned pineapple and sugar | 65 |
| Rye bakery bread | 65 |
| Maple syrup | 65 |
| Sorbet | 65 |
| Whole-grain store bread | 65 |
| Potato, cooked in a uniform with salt | 65 |
| Canned vegetables straightAmbassador | 65 |
| sweet potato( sweet potato) | 65 |
| Pasta cooked with cheese | 64 |
| pancakes made from wheat flour and eggs | 62 |
| Chestnut | 60 |
| Banana | 60 |
| Dlinnozernovoy white rice | 60 |
| Ice | 60 |
| Magazinny mayonnaise | 60 |
| Lasagna | 60 |
| Oatmeal with butter | 60 |
| Melon fresh | 60 |
| Cocoa Powder( with sugar) | 60 |
| Sweet canned corn with added sugar | 57 |
| Ketchup shop | 55 |
| Grape juice( without sugar) | 55 |
| Spaghetti boiled | 55 |
| Mustard shop | 55 |
| Bulgur | 55 |
| Sushi | 55 |
| Shortbread, purchased | 55 |
| Canned peaches with sugar | 55 |
| Cranberry juice( without sugar) | 50 |
| Basmati rice cooked | 50 |
| pineapple juice without sugar | 50 |
| Kiwi fresh | 50 |
| Mango fresh | 50 |
| Lychee | 50 |
| Brown brown rice, boiled | 50 |
| Persimmon fresh | 50 |
| Apple juice( without sugar) | 50 |
| Product | Glycemic Index |
|---|
| Product | Glycemic Index |
|---|---|
| Dates dried | 103 |
| White bread toasts | 100 |
| Modified starch, | 100 |
| substitute buns fresh buns | 95 |
| Fried in butter potatoes | 95 |
| Potato gratin in | 95 |
| oven baked potatoes in a pan | 95 |
| Boiled rice noodles | 92 |
| White rice, round | 90 |
| gluten-free white bread | 90 |
| Burger buns | 85 |
| Unsweetened popcorn, without salt | 85 |
| Rice pudding on milk | 85 |
| Carrots( boiled or braised) | 85 |
| Corn flakes without glaze | 85 |
| Muesli with nuts and raisins | 80 |
| Cracker | 80 |
| Sweet donuts | 76 |
| Baguette | 75 |
| Rice porridge with milk | 75 |
| Watermelon | 75 |
| Pumpkin fresh | 75 |
| Homemade waffles | 75 |
| Soft wheat lasagna | 75 |
| Chocolate bar( Bounty, Twix, Snickers, others) | 70 |
| Sweet carbonated water | 70 |
| Croissant with chocolate | 70 |
| Pearl barley | 70 |
| Potato chips with salt | 70 |
| Brown sugar | 70 |
| Couscous | 70 |
| Boiled mackerel | 70 |
Products with medium GI( from 50 to 69)
| Cranberries( fresh, frozen) | 47 |
| Grapefruit juice( without sugar) | 45 |
| Brown basmati rice, boiled | 45 |
| Canned green peas, purchased | 45 |
| Grapes | 45 |
| Coconut | 45 |
| Toast from whole grain bread | 45 |
| Orange fresh without sugar | 45 |
| Whole-breakfast breakfasts ready( withoutuse of sugar, honey) | 43 |
| Dried figs | 40 |
| Buckwheat boiled | 40 |
| Carrot juice( without sugar) | 40 |
| Pasta cooked by al dente | 40 |
| Prunes | 40 |
| Dried apricots | 40 |
| Block | 35 |
| Wild( black) rice, boiled | 35 |
| meat and beans, stew | 35 |
| Nut | 35 |
| Dijon Mustard | 35 |
| Fresh green peas | 35 |
| Dried tomatoes | 34 |
| Chinese noodles and vermicelli | 35 |
| Orange | 35 |
| Sesame podsushenny | 35 |
| Quince | 35 |
| Plum | 35 |
| Low fat yogurt | 35 |
| Soy sauce( withoutAdding sugar) | 35 |
| Ice-cream lean on the basis of fructose | 35 |
| Fresh nectarine | 34 |
| Bean boiled | 34 |
| Peach | 34 |
| Pomegranate | 34 |
| compote( without sugar) | 34 |
| Tomato juice | 33 |
| Yeast shoplifting | 31 |
| Apricot | 30 |
| Soy milk without sugar | 30 |
| Grapefruit | 30 |
| Brown lentils | 30 |
| Garlic purple | 30 |
| Green string beans | 30 |
| Fresh beets | 30 |
| Fresh carrot any sort | 30 |
| Pear fresh any sort | 30 |
| Jam( no addedsugar) | 30 |
| Cottage cheese skimmed nonfat | 30 |
| Tomato( fresh) | 30 |
| Blueberry, blueberry, lingonberry | 30 |
| Yellow lentils | 30 |
| Almond milk | 30 |
| Bitter chocolate( more than 70% cocoa) | 30 |
| Marakuyya fresh | 30 |
| Milk( any fat content) home | 30 |
| Blackberry fresh | 20 |
| Mandarin fresh | 30 |
| Green lentils | 25 |
| Cherry fresh | 25 |
| mung bean big | 25 |
| Red currant | 25 |
| Raspberry | 25 |
| Strawberry | 25 |
| Soy premium flour | 25 |
| Gooseberries Fresh, ripe | 25 |
| Pumpkin seeds raw | 25 |
| Artichokeboiled | 20 |
| Peanut paste( no added sugar) | 20 |
| Soy yogurt home | 20 |
| Eggplant | 20 |
| Broccoli | 15 |
| Almond crude | 15 |
| Cashew crude | 15 |
| Cabbages white or blue | 15 |
| Bran any | 15 |
| Celery root | 15 |
| Cauliflower boiled | 15 |
| Brussels sprouts fresh | 15 |
| Cucumber fresh homemade | 15 |
| Chili | 15 |
| Asparagus boiled | 15 |
| hazelnuts, pine nuts, pistachios, walnut | 15 |
| Mushrooms in the forest | 15 |
| Ginger, root | 15 |
| Onions, white | 15 |
| Fresh squash | 15 |
| Leeks, greens | 15 |
| Pesto | 15 |
| Peanuts raw | 15 |
| Green olives | 15 |
| Rhubarb | 15 |
| Salted or pickled cucumber | 15 |
| Soybean | 15 |
| Tofu( bean curd) | 15 |
| Spinach | 15 |
| Fresh avocado | 10 |
| Leaf lettuce green | 9 |
| Parsley, basil, cinnamon, oregano, vanillin | 5 |
| Product | Glycemic Index |
|---|