The glycemic index

The index, which indicates the degree of increase in blood sugar levels, depending on which product was used, called the glycemic index. Taking into account it is easy to determine which food is uniformly converted into energy and other foods with carbohydrates and high levels of KI, which is stored as fats. In order to lose weight fast, be constantly in shape and eat right, you should consider the glycemic index of each product. Consider this value for different types of food and will bring the best recipes of meals with low.

What is the glycemic index?

Conventionally denoted the parameter GI indicates the rate of decay of carbohydrate-containing product in human body, compared with such a characteristic the breakdown of glucose. Between these indicators there is a direct correlation. This means that the faster cleaved product in the body, the higher its value on the glycemic index. Based on these data, nutritionists divide all the food into 3 categories: high, medium, low GI.

If a person wants to lose weight, then it is recommended a few weeks to eat foods with minimal glycemic index. After passing this phase, the diet allowed to include food with medium GI. Food with high glycemic index are not recommended for use by almost all people, not just those who want to lose weight. Some kinds such food are considered sick and may adversely affect the General state of the organism.

Which means the glycemic index of the product

What determines the GI of the product?

Foods with a low glycemic index are called complex (slow carbohydrates composed of starch), and high GI – fast (empty carbohydrates). All food products are divided into 4 families: cereals, legumes, fruits, tubers. To the starch of these products penetrate the intestinal walls, it turns into glucose. This is done via the digestive enzyme amylase. On the glycemic index of the product is influenced by such factors:

  • The ratio of amylose and amylopectin. Starch grains in connection with the liquid swell, resulting in a viscous mixture. The more amylose in the product, the less it zhelatinirovatsja and little glucose it forms during the decay. In this case, the glycemic index will be low.
  • The type of processing a food product (mechanical, thermal). When heated in water the glycemic index grows, it visually reflects on the quality of the food.
  • Retrogradation (the reverse process to jelatinizirovanny). If the product decreases the viscosity, temperature and amount of moisture, then the glycemic index will decline. But it should be understood that to reverse the process of zhelatinirovatsja impossible.
  • The presence in food of proteins, dietary fiber. If the products are data elements, they can reduce the breakdown of starches and reduce glycemic index.
  • The degree of maturity of products, their shelf life. The more ripe the vegetable, the fruit, the more its glycemic index. During long-term storage of products, their KI will also rise.

Products with low, medium and high glycemic index

A diet based on the glycemic index

The essence of the diet is to replace simple carbohydrates in the diet to difficult. So, the food is slowly absorbed by the body for a long time to saturate it with nutrients, and fluctuations in blood sugar will be absent. Such a diet based on the glycemic index previously developed for diabetics, but with its help, people can easily lose weight and come to the desired shape. Consider the basic rules of the daily diet:

  1. Eat only those foods that have low glycemic index.
  2. Food portions should be small.
  3. With the consolidation of the results allowed to eat foods with a medium glycemic index, but be sure to limit: sugar, honey, muffin, potato, rice, maize, and bananas.
  4. Do not boil and do not cook the food long eat fresh food.

Recipes

  1. Vegetable soup with a low glycemic index. In a container with boiling water (2 l) toss the washed, fresh, soft peas and leave for 10 minutes. Add the chopped onion, pepper, cabbage, and broccoli. After all the ingredients boil for 1-2 minutes, add the chopped tomato with olive oil, salt, a bit of allspice, Bay leaf and lots of greenery.
  2. Baked fish with a low glycemic index. Clean medium size, lean mackerel, remove the head. Inside the fish put chopped onion, tomato and lemon slices. From top to grate the dish with salt, pour over the lime juice. Bake in the oven, pre-wrapped in foil, for about 20-30 minutes at moderate temperatures.
  3. Seafood salad with a low glycemic index. Boil shrimp, squid, quail eggs. All cleaned, cut into small pieces, add shredded cabbage, tomatoes. After the salad is salted and seasoned with oil, it is ready to use. Bon appetit!

Reviews about the effectiveness of the diet

Irina, 23 years: «a Diet based on foods with a low glycemic index, I advised my mother. I ate 2 weeks only the food, which is in the 1st group with the lowest GI. Then about 3 weeks in my diet were foods with a medium glycemic index. In the end, I lost 5 kg of excess weight without much for this effort. Now have the same power, because it is still very delicious.»

Natalie, 45 years: «For his life, tried a lot of diets. Many of them were effective, at the end I was losing weight, but after some time again recruited. Following a diet based on foods with a low glycemic index, in 3 weeks I managed to lose 6 lbs. But very positive that over the next 2 months I lost another 5 kg by eating foods with a medium level of GI».

Victor, 38 years. «When I was 35, I decided to radically change my appearance because I was not satisfied with my weight of 95 kg at growth 178 cm in a year, I ate only foods with a medium level GI, as a result: 74 kg perfect figure and health. However, the diet I added exercise in the gym. My way to lose weight is based on the glycemic index uses and wife.»

Table of products with the indication of the glycemic index

Anyone can prepare a diet for a few weeks or months to do this is to look at the table of products having low and medium glycemic index. We should also consider the rules of cooking and the factors that can increase the GI. A table with the relevant values on the glycemic index of popular foods.

Foods with different glycemic index

List of foods with a high GI (70 and above)

Product The glycemic index
Dried dates 103
Toasted white bread 100
Modified starch, substitute 100
Fresh rolls butter 95
Fried in butter potatoes 95
Potato gratin in the oven 95
Baked potato in the pan 95
Boiled rice noodles 92
White rice, round 90
Gluten-free white bread 90
Hamburger buns 85
Savory popcorn, without salt 85
Rice pudding with milk 85
Carrots (boiled or stewed) 85
Corn flakes without the frosting 85
Muesli with nuts and raisins 80
Cracker 80
Sweet donuts 76
Baguette 75
Rice milk 75
Watermelon 75
Pumpkin fresh 75
Savory homemade waffles 75
Lasagna soft wheat varieties 75
Chocolate bars («bounty», «Twix», «Snickers», etc.) 70
Sweet carbonated water 70
Chocolate croissant 70
Pearl barley 70
Potato chips with salt 70
Brown sugar 70
Couscous 70
Semolina cooked 70

Products with average GI (50 to 69)

Product The glycemic index
Wheat flour first grade 69
Instant oatmeal 66
Fresh pineapple without the midway 66
Jam 65
Orange juice, freshly squeezed 65
Black purchase yeast bread 65
Beets (boiled or stewed) 65
Muesli cooked with sugar 65
Marmalade 65
Raisins of any grape variety 65
Canned pineapple with sugar 65
Store-bought rye bread 65
Maple syrup 65
Sorbet 65
Store-bought whole wheat bread 65
Ka, boiled in their jackets with salt 65
Canned vegetables direct Ambassador 65
Yams (sweet potatoes) 65
Macaroni cooked with cheese 64
Pancakes made from wheat flour and eggs 62
Chestnut 60
Banana 60
Dlinnozernogo white rice 60
Ice cream 60
Store-bought mayonnaise 60
Lasagna 60
Oatmeal with butter 60
Melon fresh 60
Cocoa powder (with sugar) 60
Canned sweet corn with sugar 57
The ketchup store 55
Grape juice (without sugar) 55
Spaghetti boiled 55
Mustard store 55
Bulgur 55
Sushi 55
Shortbread cookies, purchase 55
Canned peaches with sugar 55
Cranberry juice (without sugar) 50
Boiled basmati Rice 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

Low GI (49 and below)

Product The glycemic index
Cranberries (fresh, frozen) 47
Grapefruit juice (without sugar) 45
Brown basmati rice, boiled 45
Canned green peas, purchase 45
Grapes 45
Coconut 45
The whole-wheat toast 45
Orange juice without the sugar 45
Tselnozernovym Breakfast is ready (without using sugar, honey) 43
Dried figs 40
Buckwheat boiled 40
Carrot juice (without sugar) 40
Pasta cooked «al dente» 40
Prunes 40
Dried apricots 40
Apple 35
Wild (black) rice, boiled 35
Meat with beans, steamed 35
Chickpeas 35
Dijon mustard 35
Fresh green peas 35
Dried tomatoes 34
Chinese noodles and vermicelli 35
Orange 35
Sesame dried 35
Quince 35
Drain 35
Natural yogurt is fat-free 35
Soy sauce (no sugar added) 35
Low-fat ice cream based on fructose 35
Fresh nectarine 34
Beans boiled 34
Peach 34
Garnet 34
Compote (without sugar) 34
Tomato juice 33
Yeast store 31
Apricot 30
Soy milk without sugar 30
Grapefruit 30
Brown lentils 30
Garlic purple 30
Green beans 30
Fresh beets 30
Fresh carrots of any variety 30
Fresh pear of any variety 30
Jam (no sugar added) 30
Low-fat cottage cheese 30
Tomato (fresh) 30
Blueberries, blueberries, cranberries 30
Yellow lentils 30
Almond milk 30
Dark chocolate (70% cocoa) 30
Fresh passion fruit 30
Milk (any fat content) 30
Fresh BlackBerry 20
Mandarin fresh 30
Lentils green 25
Fresh cherry 25
Golden beans large 25
Red currant 25
Raspberry 25
Strawberry 25
Soy flour 25
Gooseberry fresh, ripe 25
Pumpkin seeds raw 25
Artichoke boiled 20
Peanut butter (no sugar added) 20
Soy yogurt home 20
Eggplant 20
Broccoli 15
Raw almonds 15
Cashews raw 15
Cabbages, white or blue 15
Bran any 15
Celery root 15
Cauliflower boiled 15
Brussels sprouts fresh 15
Cucumber home 15
Chili 15
Asparagus boiled 15
Hazelnuts, pine nuts, pistachios, walnuts 15
Mushroom forest 15
Ginger root 15
Onions, white 15
Zucchini fresh 15
Leeks, greens 15
Pesto 15
Peanuts raw 15
Green olives 15
Rhubarb 15
Salted or pickled cucumbers 15
Soy 15
Tofu (soy cheese) 15
Spinach 15
Avocado fresh 10
Lettuce green 9
Parsley, Basil, cinnamon, oregano, vanilla 5
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