Modern society carries the following ideas as a banner: how to make more money, how to become healthier and how to lose weight. Unfortunately, we will not answer you on the first item, but the last two will be examined based on concepts such as the glycemic index and calorie content of foods (the table will be provided below).
We will also consider the main ideology of the adherents of this system, consider all the pros and cons.
Brief educational program
The glycemic index (GI) is an additional characteristic of all those substances that contain carbohydrates and can be digested by the human body. The harsh reality tells us that calorie content is not the final indicator that you should focus on. Moreover, the glycemic index and calorie content of products do not grow either in direct or inversely proportional. At the same time, GI is able to exert an almost more active influence on the process of weight loss than nutritional value.
Justification
By and large, this index is a symbol that characterizes the rate of breakdown of products containing carbohydrates, if we compare it with the rate of breakdown of pure glucose, the index of which is considered a kind of standard and equals 100 units. The higher the index, the higher the rate of cleavage of the product. In the process of weight loss, do not neglect such an indicator as the glycemic index of products. Diet table, based only on calories, will not give a high-quality and long-term result without taking into account GI.
Dietology prefers to divide all products containing carbohydrates into three groups - with a low, medium and high glycemic index. If we go to extremes, then all foods with a high GI contain an abundance of fast, empty carbohydrates, while foods with a low GI make us happy with slow, complex carbohydrates. In more detail, the glycemic index of products (table or graph) can be studied in the relevant medical literature.
Give the brain sugar!
As mentioned earlier, the pursuit of a healthy lifestyle leads many minds. Some in a fit of hysteria limit carbohydrates to the utmost, preferring pure, unclouded glucose protein foods. In this mode, you can live a day or two, after which the “sleepy fly” mode becomes active - a person feels constant fatigue, wants to sleep and does not understand what is happening to him, because he is so healthy and eating right! However, the correctness of such a diet does not smell. Let's open a little secret, which has filled everyone’s edge with its obviousness: balance should be in everything.
A lack of carbohydrates leads to starvation of muscles and the brain, a person weakens and dulls. Beautiful picture, isn't it? Naturally, you don’t have to give up anything, you just need to learn how to make the right choice among the abundance of products containing carbohydrates. The glycemic index and calorie content of food (the table is presented below) will help you with this.
Good carbohydrate, bad carbohydrate
Carbohydrates are different from each other, but during digestion everything is converted to glucose, which serves as fuel for the body, providing it with the necessary energy. Supervises the processing of insulin, which is produced in the pancreas. Once you have eaten, insulin starts to work. Thus, the process of processing carbohydrates is completed first.
There is only one result for carbohydrates - glucose, but the rate of "circulation" varies.
Faster, Faster!
These high-speed sprinter carbohydrates are absorbed almost instantly, stimulating an increase in blood sugar. And now the energy went into consumption, sugar fell just as sharply, as a result of which you felt a brutal hunger, although you ate very recently. The body tactfully hinted that it was ready to refuel once more. If you do not spend all this abyss of energy immediately (hello to office workers!), Then it immediately settles on your sides in the form of fat.
Studying an indicator such as the glycemic index (a table or just a list) allows you to avoid this. To maintain life activity, it is enough for a person to consume as many calories as he consumes - this is in theory. In practice, chewing only sugar at 1500-2000 kcal is very harmful, since the pancreas suffers. Indeed, it is necessary to produce wild amounts of insulin in a short period of time. This mode causes cells to wear out faster, which can turn into serious diseases. Using the combination of "glycemic index and calorie content" (a table or just a list) when creating a diet, you will achieve excellent results on the way to maintaining your health.
The quieter you go, the further you'll get
Slow carbohydrates behave exactly the opposite. In order to properly digest them, insulin is produced gradually, that is, the pancreas functions in a mode comfortable for it.
Blood sugar does not jump, but remains at the proper level, allowing the body to feel full for a long time. Therefore, for example,
macaroni from durum wheat is recommended for proper nutrition
, despite all their calories. This is one example of how the glycemic index of products + a slimming table that takes into account calories can contradict each other.
Basic food table
And here is the product table that was mentioned in this article more than once.
A table showing products with a low glycemic index (it is recommended to eat as often as possible, despite the calorie content)| No. | Product | Glycemic index | Calories per 100 grams |
| 1 | Sunflower seeds | eight | 572 |
| 2 | Garlic | ten | 46 |
| 3 | Lettuce | ten | 17 |
| 4 | Leaf lettuce | ten | 19 |
| 5 | Tomatoes | ten | 18 |
| 6 | Onion | ten | 48 |
| 7 | White cabbage | ten | 25 |
| eight | Fresh mushrooms | ten | 28 |
| nine | Broccoli | ten | 27 |
| ten | Kefir | fifteen | 51 |
| eleven | Peanut | fifteen | 621 |
| 12 | Nuts (mix) | 15-25 | 720 |
| 13 | Soybean | 16 | 447 |
| fourteen | Fresh red beans | 19 | 93 |
| fifteen | Rice bran | 19 | 316 |
| 16 | Cranberries, Lingonberries | 20 | 26 |
| 17 | Fructose | 20 | 398 |
| 18 | Cherry | 22 | 49 |
| 19 | Bitter chocolate | 25 | 550 |
| 20 | Berries | 25-30 | 50 |
| 21 | Boiled lentils | 27 | 111 |
| 22 | Milk (whole) | 28 | 60 |
| 23 | Dry beans | thirty | 397 |
| 24 | Milk (skim) | 32 | 31 |
| 25 | Plums | 33 | 43 |
| 26 | Low fat fruity yogurt | 33 | 60 |
| 27 | Pears | 35 | 50 |
| 28 | The apples | 35-40 | 44 |
| 29th | Wholemeal bread | 35 | 220 |
| thirty | Barley bread | 38 | 250 |
| 31 | Dates | 40 | 290 |
| 32 | Hercules | 40 | 330 |
| 33 | Buckwheat porridge | 40 | 350 |
| 34 | Strawberries | 40 | 45 |
| 35 | Fruit juice | 40-45 | 45 |
| 36 | Durum wheat pasta | 42 | 380 |
| 37 | Citrus | 42 | 48 |
Glycemic index and calorie content of food (table consisting of products of the middle group. Moderate consumption is recommended)| No. | Product | Glycemic index | Calories per 100 grams |
| 1 | Canned peas | 43 | 55 |
| 2 | Melon | 43 | 59 |
| 3 | Apricots | 44 | 40 |
| 4 | Peaches | 44 | 42 |
| 5 | Kvass | 45 | 21 |
| 6 | Grape | 46 | 64 |
| 7 | Red rice | 47 | 125 |
| eight | Bran bread | 47 | 210 |
| nine | Green fresh peas | 47 | 72 |
| ten | Grapefruit juice | 49 | 45 |
| eleven | Barley flakes | 50 | 330 |
| 12 | Kiwi | 50 | 49 |
| 13 | Wholemeal bread + bran | 50 | 250 |
| fourteen | Canned Beans | 52 | 116 |
| fifteen | Popcorn | 55 | 480 |
| 16 | Brown rice | 55 | 350 |
| 17 | Oatmeal cookies | 55 | 440 |
| 18 | Oat bran | 55 | 92 |
| 19 | Buckwheat grain | 55 | 320 |
| 20 | Boiled potatoes | 56 | 75 |
| 21 | Mango | 56 | 67 |
| 22 | Bananas | 57 | 91 |
| 23 | Rye bread | 63 | 250 |
| 24 | Boiled beets | 65 | 54 |
| 25 | Semolina porridge in milk | 66 | 125 |
| 26 | Raisin "Jumbo" | 67 | 328 |
| 27 | Dried fruit mix | 67 | 350 |
| 28 | Soda | 67 | 50 |
| 29th | White bread | 70 | 280 |
| thirty | White rice | 70 | 330 |
| 31 | Boiled corn | 70 | 123 |
| 32 | Mashed potatoes | 70 | 95 |
Glycemic index and calorie content of the products (a table of representatives with rapid cleavage, it is recommended to avoid)| No. | Product | Glycemic index | Calories per 100 grams |
| 1 | Watermelon | 71 | 40 |
| 2 | Wheat flakes | 73 | 360 |
| 3 | Wheat Bread | 75 | 380 |
| 4 | French fries | 75 | 270 |
| 5 | Caramel Candies | 50 | 380 |
| 6 | baked potato | 85 | 95 |
| 7 | Honey | 88 | 315 |
| eight | Rice rice | 94 | 350 |
| nine | Glucose | 100 | 365 |
This visual list of products will allow you to make your diet as true as possible from all points of view, since the table covers the glycemic index and calorie content of food at the same time. You just need to choose those products that have acceptable GI, and make them a diet of "weight" with your daily calorie content.
Diabetes Glycemic Index
It turns out that the concept of "glycemic index of products" (table) not just appeared. In diabetes, a special diet is needed that keeps blood sugar at the proper level. The principle of selecting food products in accordance with the GI first came to light 15 years ago in the process of developing a nutritional system favorable for people with diabetes. It was by combining the glycemic index and the calorie content of the products that the experts deduced the formula for proper, sparing nutrition for diabetics.
Based on the information above, which describes the effects on the body of fast and slow carbohydrates, it can be concluded that sick people are strongly recommended to compose their diet from the products of the first table. This measure will help keep the blood sugar level at the proper level, bypassing unwanted jumps and fluctuations. It is also recommended to keep information on the topic "glycemic index and calorie content of foods" on hand. A table of this kind will make it possible, if necessary, to quickly navigate what you need to eat for the best result.