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