Any product that contains carbohydrates in addition to its energy value has another important property. This is a glycemic index or briefly GI. This indicator directly affects the processes of obesity and weight loss.
What is the glycemic index?
Glycemic index is an indicator of the effect of consumed products on human blood, more precisely, on the level of sugar in it. The glycemic index is a direct reflection of the comparison of the body's reactions to glucose and any other nutrient. Here the main components of the formula is the level of digestibility. The reference point is a glucose GI of 100.
If the glycemic index of food is considered low, then its use does not harm the body, as sugar levels will rise slowly. The higher the GI, the faster and worse the blood composition will end up.
Products that minimally harm the body have a low rate - from 0 to 49. The average GI is in the range from 50 to 69. High - from 70 or more. For example, the glycemic index of persimmons is 50. Therefore, this product is the average for a negative effect on blood sugar. GI directly depends on such factors as the amount of fiber and protein, the type of carbohydrate, the method of heat treatment.
The glycemic index was first discovered and put into terminology in 1981 by Canadian professor David Jenkins. In his research, the doctor was looking for a cure for diabetes. After a series of experiments, Jenkins revealed a graph of the effect of the index on human blood. Scientists still use his achievements.
Blood hazardous products
A high glycemic index should be an alarm for every person. Products containing this indicator, after getting into the blood, rapidly increase the level of sugar of the circulatory system. This process stimulates the pancreas to make involuntary releases of large amounts of insulin.
This hormone distributes sucrose throughout all tissues of the human internal organs, converting it into body fat. In addition, it impedes the process of splitting almost all harmful substances. Thus, insulin promotes the accumulation of adipose tissues, forcing the body to ignore their presence. It is for this reason that a person loses the vital energy accumulated by days.
It is highly discouraged to consume foods containing high GI daily, otherwise there will soon be a risk of late-stage obesity or diabetes. The glycemic index of fruits and greens is considered one of the lowest, so many experts advise them for a regular diet. In second place in the GI are berries and some vegetables.
Glycemic Index: Persimmon
This tropical fruit is considered one of the most beneficial for the human body. Is this really so if the glycemic index of persimmon is 50? This indicator automatically classifies the fruit as one of moderate hazard for blood sugar levels. On the other hand, the tropical fruit contains quite a lot of carbohydrates (up to 20%), therefore its degree of harm is minimized. In addition, such a glycemic index of persimmons is considered by many scientists as borderline (between medium and low).
It is worth noting that the fruit is well suited for various diets, as it is both nutritious and low-calorie (about 57 cal per 100 g). Persimmon composition is enriched with disaccharides, fiber, potassium, magnesium, calcium, iron, phosphorus and other useful microcomponents. Also, the fruit contains many vitamins: carotene, ascorbic acid, thiamine, niacin, riboflavin.
Glycemic index: apple
This fruit has long been considered a healing product that helps against many diseases. This is evidenced by the glycemic index of the apple, which is equal to 35. This allows the fetus to be on the list with a low GI.
Apple itself is a non-nutritive product. Its energy value barely reaches 47 cal. The presence of a high level of vitamin C in the fetus helps to reduce the permeability of the walls of the blood vessels for toxins and increase immunity. Apples are also enriched with plant-based antibiotics such as phytoncides, which neutralize the effects of influenza viruses, pathogens of staphylococcus and dysentery.
Of the other useful substances in the fruit contains dietary fiber, citric acid, iron, potassium, pectins, quercetin antioxidant, iodine and others.
Glycemic Index: Pumpkin
Some people attribute this fruit to berries, but in everyday life it is customary to consider it a vegetable. In any case, pumpkin, whose glycemic index is 75, is among the plant foods that are dangerous for the circulatory system. This indicator makes the melon fruit one of the most harmful vegetables in the traditional human diet. Green pumpkin, whose glycemic index is 72, is also on the list of foods with high GI.
On the other hand, the calorie content of the vegetable makes it indispensable with strict diets. Its energy value per 100 g does not exceed 22 cal. In addition, in a pumpkin a large number of disaccharides, starch, pectin elements, fiber, iron, calcium, organic acids, magnesium, potassium, vitamins B, C, E, PP, T.
It is worth noting that the vegetable contains many times more such a useful beta-pigment as carotene than in the same carrots and beef liver.
In alternative medicine, pumpkin is used to prevent jade, hypertension, inflammation of the urinary tract, hemorrhoids and many other diseases.
Glycemic Index: Fruits and Vegetables
These herbal products are not only nutritious and dietary, but also extremely useful, since they contain vital components for the human body. The average glycemic index of fruits is similar to that of vegetables.
On the other hand, both types of plant foods have their own particularly harmful representatives. For example, the glycemic index of persimmons is 50. This fruit is allowed for everyday use. But with dates they have a very high GI - 103. In vegetables, such a representative, first of all, is rutabaga. Its glycemic index is 99.
For reference, the most common products and their GI: apricot - 20, orange - 35, watermelon - 70, broccoli - 10, grapes - 44, peas - 35, pear - 33, raisins - 65, zucchini - 75, cabbage - 10, potatoes - 70, strawberries - 32, lemon - 20, onions - 15, cucumber - 20, parsley - 5, beets - 70, beans - 30.
Glycemic Index: Sugar
It's no secret that sweets have always and everywhere been considered one of the most harmful foods from various points of view. So, the glycemic index of sugar is 70. This puts the product among the dangerous ones with high GI. Sucrose is a little less harmful to blood composition. Its glycemic index is 60. The most useful of sugar analogues is fructose. Her GI is only 20.
Wafers (80), caramel (80), jam (70) and jelly marmalade (70) are considered to be one of the most harmful sweets with a high glycemic index. However, the champion in GI is honey. Its effect on blood sugar is 90. The most harmless is dark chocolate (up to 25).
Glycemic Index: Cereals and Cereals
Scientists have long been proven that crops are extremely important for human health. That is why cereals are so popular in the diet of athletes.
The glycemic index of cereals, on average, is in the range from 45 to 65. As for cereals, their GI varies from 22 to 70.
The lowest glycemic index for wheat and barley groats is 45, and the highest is for semolina (65). Among cereals, brown rice is considered the most useful (49).
It is worth noting that the barley GI is only 22 when buckwheat is 50.