A person in a healthy body rarely thinks about what the glycemic index is, what are the reasons for following a low glycemic diet, what foods are on the safe list, and what pasta glycemic index is. Comments on the above issues can be given by anyone who has diabetes, and all those who correctly decide to reduce their weight with a balanced diet. Diabetics must always choose a healthy meal with a set of simple and complex carbohydrates, count bread units, balance the presence of glucose in the blood.
Glycemic index
Carbohydrates consumed with food in large quantities and their rapid absorption increases glucose levels. A low glycemic type of food is a low-ingredient diet. The standard possible dose is calculated through the coefficient of sugar or a high-quality wheat flour product whose index is 100 units. The low glycemic index of pasta, for example, or another type of food, and the indicator of bread units consumed by natural products, contributes to the optimal indicator.
Foods with a low glycemic index
Food is usually divided into three types according to the ratio of the available indicator. The first class includes products with a coefficient of not more than 55 units. The second class has an average glycemic effect, not exceeding 70 units. The third is considered the most "dangerous" for the health of diabetics, since eating such foods can lead to partial or complete glycemic coma. In order not to encounter unexpected problems, not to be mistaken with the "shopping cart", you should have minimal knowledge about useful low-glycemic foods.
The following products have a coefficient close to the first group:
- products based on hard flour;
- oatmeal;
- vegetables;
- buckwheat;
- citrus;
- lentils
- dried beans;
- apples
- fermented milk products.
You can eat the products from the list every day, but they recommend that you determine the norm for your body, so that even with safe food you do not exceed the permissible limit. It will be about the most popular product in the kitchen of every housewife, who has a fairly low glycemic index - pasta.
Product varieties
Macaroni is a certain form of dough, subject to processing in the form of drying. A product based on water and flour came from Italy, its original name is pasta. Most often, the cooking recipe contains wheat flour, but sometimes rice and buckwheat are used. China is considered the homeland of pasta, from where, as historians say, Marco Polo brought them, but there is still debate on this topic, since Greece and Egypt are fighting for the title of small land of pasta, except Italy and China.
In modern times, a huge selection of pasta has appeared, both domestic and foreign producers: pasta types are found in a wide variety of shapes, sizes and colors, calories, are expensive and cheap.
Pasta classification
The selection of the highest grade of pasta and lower occurs in many ways:
- View. Macaroni is found short and long, small and large, curly in the form of horns, shells, bows, curls, and even children's in the form of animals. Coarse flour products have a brownish tint and are intended for diet.
- Ingredients The quality of the product depends on what kind of flour was used when kneading the dough. Often on the shelves of stores see the following varieties of pasta: the first (flour from coarsely ground durum wheat varieties), the second (flour of a glassy form, ground from soft types of cereals) and the third (flour with baking characteristics).
It is generally accepted that the first category A is the most useful, with low-calorie properties. Available minerals and vitamins supply the person with complex carbohydrates and fiber, which ensures the cleansing of the body from toxins, leaving a feeling of fullness.
The second category B not only does not have useful substances, but also is the center of concentration of amorphous starch. The third type of flour B undergoes complete clarification, which speaks of it as a completely useless product.
If all kinds of pasta are represented on the domestic market, then in Italy, for example, it is legally accepted to make pasta using only hard varieties of cereals, otherwise the goods will be considered fake.
Glycemic paste index
People who adhere to a certain low-glycemic diet should know that you can freely eat pasta and at the same time not exceed the permissible glycemic index, you just need to choose the right varieties of pasta. In the case when noodles are taken for quick cooking, the index ranges from 60 to 65 units, and when choosing pasta from wholemeal flour, the index will not exceed 45.
There are many varieties of pasta: short rigatoni, penne, farfalle, elika, long bucatini, spaghetti, tagliatelle, large sheets of lasagna, capeletti and others, but in general, the calorie content and index are the same for everyone if you take one sort of wheat.
Counting calories in pasta
From 100 grams of pasta concentrated from 336 to 350 kcal, and, given the glycemic index, a person with diabetes or someone who is trying to get away from unnecessary extra pounds, the diet of every day can not include this type of dish. It is recommended to cook pasta 2-3 times a week and only from hard varieties, for those with mild diabetes, pasta is allowed and more often. Boiled pasta is less high-calorie, in 100 g there are from 100 to 125 kcal, including 10 g of protein, 70 g of carbohydrates, 1 g of fat.
Macaroni with a low glycemic index contains many protein enzymes, phosphorus, fiber, micro and macro elements, vitamins. If the body lacks B vitamins, a person feels tired, more often susceptible to infectious diseases. Vitamin PP, also called niacin, is firmly held in pasta and does not evaporate when exposed to light, oxygen, and a high heating temperature.
How is the relative rate of pasta calculated?
The glycemic index of durum wheat pasta varies from 40 and reaches 49 units than that of soft types of cereals, where the index reaches 69. We must take into account additional external factors, such as cooking, processing the product in the kitchen, and even time spent chewing food , it also affects the index. Interestingly, the more time a person spends on chewing, the greater the numerical indicator of the food product.
When properly cooked vegetables and meat are added to pasta, the glycemic index and calorie content of the dish will increase, but not significantly, and such a “neighborhood” in the plate will not sharply increase blood sugar.
Factors determining the final digit of the paste index:
- density;
- fat percentage;
- degree of heat treatment.
Macaroni Macfa
Calorie content and index, as mentioned above, depend on several factors. Makfa pasta is often found in supermarkets; housewives liked it for its convenient packaging, variety of appearance, use of durum wheat in the recipe, and the ability to absorb water while cooking, but not to boil, unlike other pasta samples sold.
Specialists responsible for complying with all norms and recipes claim that pasta of this brand is made only from durum cereals, regardless of appearance, the calorie concentration in them does not exceed 160 kcal per 100 g of raw product. After cooking pasta "Macfa", the glycemic index may increase, but not much, so it is recommended not to slightly cook the paste. Boiled spaghetti will add 130 kcal to the daily diet, while eating 100 g of products, and vermicelli only 100 kcal.
The benefits of pasta "Macfa"
The paste contains vitamins B, H, A, PP, which do not dissolve during cooking, but are completely stored in the product. Those who are afraid for their figure are advised to pay attention to the methods of cooking pasta. Everyone’s favorite pasta “in a navy style” will become less high-calorie if they add minced chicken than stew or minced pork. An excellent dietary option that can please you with a low glycemic index: pasta with tomatoes, basil and other stewed vegetables. A nice bonus that pasta boasts is a vegetable protein that brings an amino acid called tryptophan to the product, which helps produce the “hormone of happiness”. Eating pasta is good not only for the stomach, but also for the soul.