Today it has become fashionable to talk about the glycemic index. This concept came to us from bodybuilders, but has taken root and is already used everywhere. Every athlete or just a person who wants to lose weight begins to select products based on GI indicators. However, vegetables and fruits are considered a priori dietary and healthy, so they usually are not taken into account. But among them there are fruits with a low glycemic index, and those that should be limited. Of course, all of them are very useful and should be in your diet. It's all about the characteristics of the body and the presence of endocrine diseases.
What is GI?
Let us briefly dwell on the theory so that it is clear what is at stake. So, GI is an indicator of changes in blood glucose after a certain food. To date, there are detailed tables in which you can find the exact numbers, in accordance with which to build your diet.
The higher the GI, the higher the blood sugar rises when it enters. This entails the production of large amounts of insulin, due to which carbohydrates are sent mainly to the fat depot. That is why it is very important for a person with insulin insensitivity to include fruits with a low glycemic index in the diet. The diet of the afternoon should at least half consist of fresh fruits.
Taming hunger
If you are offered tea with cookies or grapefruit, what will you choose? Most often, the first, partly because it is more accessible and more often guests will offer just such a dessert. What happens in the body after eating sweets? Hunger passes almost immediately, but after an hour it returns to its original level, and then begins to grow. But fruits with a low glycemic index act very differently, since the carbohydrates contained in them slowly enter the bloodstream and are spent on everyday needs.
Numerous experiments have shown that after foods with high GI, people consumed 80% more calories than if they ate fruits with a low glycemic index. From this, nutritionists concluded that the rapid absorption of glucose leads to an increase in the level of the hormone, which stimulates appetite. The result is a vicious cycle. A person again and again reaches for sweets, as a result of which all organs and systems suffer from a lack of necessary nutrition, and weight grows inexorably.
The use of the glycemia index
GI is an important indicator that every person who has decided to put his weight in order should take into account. In pure glucose, it is 100, which is the absolute maximum. Accordingly, with a high rate, sugar will rise rapidly, and then also fall quickly. This means that the person will again be hungry and can not resist a snack.
The GI of any product depends on several factors. Let's briefly list them:
- The type of carbohydrate that is contained in it.
- The presence of soluble and insoluble dietary fiber.
- Cooking product.
- In addition to carbohydrates, foods contain fats and proteins, which also need to be considered.
Fruits and berries with a low glycemic index are the most easily digestible of all products, so they are recommended as a source of fiber. However, do not forget that they contain a sufficient amount of carbohydrates. Therefore, during the drying period, it is recommended to limit their use.
Multiple Product Groups
For diabetics, foods with a small index are most useful. The slower the assimilation process takes place, the better. There is the following gradation, which allows you to immediately understand which products are worth consuming and which are not:
- A level of 10 to 40 is considered low.
- Medium - from 40 to 70.
- High - from 40 to 100.
Today, many manufacturers already indicate on the packages information about these indicators. But this does not apply to weighted goods. Therefore, vegetables and fruits with a low glycemic index must be evaluated independently, which is not a problem, since there are full tables in which there are all the necessary data.
Changes in various processing
GI is not static. It depends on a number of factors. This also applies to fruits. Let's look at a simple example. A fresh apricot has a GI of 20. If you take dried apricots, the numbers are higher, already 30. A canned one has a GI of 91. When examining a list of fruits with a low glycemic index, you need to pay attention that different processing of fresh fruits can both slow down the process of absorption and speed up him. All fruits have fiber in their composition, which leads to a decrease in performance. However, diabetics can still consume ripe fruits only in moderation.
What kind of fruits can I eat with almost no limit?
Foods and fruits with a low glycemic index are the main ones in the diet of a diabetic and an athlete. Most fruits and berries have low or moderate GI. This makes them an extremely important component of the diet of an athlete and a patient with diabetes.
- The most sparing for the body are lemon, blackcurrant, apricots and cherries, grapefruit - they all have an index of 20. That is, they can be consumed with almost no fear.
- Blackberry and wild strawberry, cherry plum and lingonberry - indicator 25.
- Raspberries and apples, red currants, peaches, oranges and strawberries, sea buckthorn - 30.
- Blueberries and blueberries, cranberries, tangerines and gooseberries - 40.
- Kiwi, persimmon and mango - 50.
For beauty and benefit
GI in apples is 35 units. The daily consumption of two apples is the secret of beauty, freshness and health. This product has a huge amount of nutrients. Pectins and fiber improve digestion; potassium is good for the kidneys. Vitamin E supports beauty, and vitamin A supports growth. Therefore, apples should be consumed every day. Moreover, the GI is quite disposed to this. Pomegranate has a slightly different indicator - it is 35. It contains organic acids, fiber and vitamins, tannin and volatile, as well as many other useful substances. As you can see, GI indicators are not too different from each other. Refers to fruits with a low glycemic index of nectarine. The indicator is also 35.
Eating with restriction
There are fruits that are not suitable for those who are currently on a diet. Diabetics will have to abandon them. They are excluded from almost all weight loss schemes. Fruits with a low glycemic index can be an excellent dessert for every day, and representatives of this group are just a tidbit. Pineapples and raisins are characterized by high GI, 66. They are ahead of watermelon (indicator 72). But dates are absolute winners - their index is 100. Despite the fact that they are very healthy berries, you can eat them strictly in limited quantities, 1-2 berries each.
Fruit juices
All of the above fruits contain a large amount of fiber. Therefore, despite the significant content of carbohydrates, their GI is quite low. Most coarse dietary fiber in the peel. Therefore, eating fruits without preliminary purification, you slow down the absorption of glucose into the blood, which ensures long-term satiety. Fiber slows down the process of glucose breakdown. Therefore, even people with diabetes can consume fruits with a GI of up to 40 units. But using fresh juice you negate all the benefits of fiber. Now GK instantly increases. Fruit juices are prohibited in diabetes, they are not recommended during a strict diet.
Root vegetables and leafy vegetables
Almost everyone has low glycemia. From 20 to 40 is an excellent indicator, which makes them an ideal side dish and an independent dish for every day. The exception is potatoes and corn. These vegetables must be excluded from the diet or they can be consumed in small quantities, and then occasionally.
The importance of vegetables cannot be overestimated. They should be at least half the daily diet for patients with diabetes, as well as in a healthy person. Various complex side dishes, salads and casseroles can be prepared from vegetables.
The method of heat treatment does not affect the increase in the index. And if fruits with a low glycemic index for drying can be used with serious restrictions, then vegetables can not only be eaten, but also drunk. Tomato juice, for example, is recommended even with the strictest diet.
Low GI Vegetables
It is recommended to use onions, garlic, all kinds of cabbage, eggplant and zucchini, squash, tomato and cucumber, pepper, beans and lentils with almost no limitation. Of all vegetables, there are only a few exceptions. The first is boiled carrots. In its raw form, its index is 35, and in boiled form, 85 PIECES. Therefore, the choice is obvious. Many people like potatoes, but its index is 85. If you still decide to add one potato tuber to the dish, then you first need to chop it and soak in water overnight. This will wash excess starch.
Cooking method
It is important not only to choose vegetables and fruits with low GI, but also to properly distribute them throughout the day, and combine with other products. As already mentioned, fruits should be eaten raw or baked, without the addition of creams and ice cream. An excellent dessert can be a fruit salad, which can be seasoned with low-fat yogurt. Vegetables can be consumed in any form, without frying in butter and vegetable oil. A stew can be made from vegetables.
Instead of a conclusion
When selecting the most suitable foods, pay particular attention to vegetables and fruits with low GI. This is not just a pleasant addition, but also an essential part of the diet. With each meal, a source of fiber should go, which allows you to maintain a feeling of satiety for longer. Especially this rule must be observed in the afternoon. Therefore, the evening meal should be replaced by vegetables and lean meat or fish. As a result, a diabetic will be able to control blood sugar, and an athlete will be able to control his own body weight. If you are planning a course for weight loss, then take this information on a note.