In 1981, Canadian doctor David Jenkins, in order to determine the most suitable diet for people suffering from diabetes, replenished medical terminology with a new concept - the glycemic index of the product, or GI for short. This designation is conditional and implies the rate of breakdown of the carbohydrate-containing product in the human body. The glycemic index of glucose, which is equal to 100 units, is considered to be the standard. And, the faster the product is digested in the body, the higher its GI.
The official diet section considers the consumption of foods with a low glycemic index as important as low-calorie foods. This is necessary both for the purpose of losing weight and for maintaining the normal life of patients with diabetes. Both criteria are important because they often diverge: many products have low calorie content, but high GI, and vice versa.
More on the glycemic index
All carbohydrate-containing foods belong to one of three groups:
- with a high GI index - more than 70;
- with an average of 56-69;
- with a low rate - up to 55.
Products with a low glycemic index are also called slow carbohydrates, which the body needs for normal functioning, since after processing they turn into energy. With a high rate, these are fast ones that pose a certain danger to a person. If we turn to medical terminology, then these two groups are correctly called complex carbohydrates (polysaccharides) and monosaccharides (respectively).
The glycemic index is determined by laboratory testing. Given the complexity, or rather the impossibility of carrying out these manipulations at home, it is proposed to use directories and prepared tables compiled specifically for diabetics to compile a diet and calculate the GI of a particular product. They can be found in print or on the Internet. There are also many ready-made menus for every day. It is important that for products with a low glycemic index, this indicator may rise due to a number of factors:
- processing method;
- a selected recipe in which high GI ingredients may be present;
- grade and type of product;
- type of processing.
Therefore, it is very important to pay attention to all factors and be extremely careful when drawing up a diet menu.
It is important to remember that GI is in no way associated with calorie content. These two definitions exist independently of each other. Therefore, you should not assume that eating only dishes with a low glycemic index will help you lose weight.
What happens in the body when substances with high GI are ingested?
When carbohydrates enter the body, its further reaction depends solely on the belonging of the former to one of two groups. Products that have a low glycemic index, as we already know, contain complex carbohydrates (polysaccharides). They are characterized by slow digestion and gradual breakdown, due to which there is no sharp release of the hormone insulin.
Monosaccharides, they are also fast carbohydrates, on the contrary, are characterized by fast digestion in the body. Due to instant breakdown, sugar levels rise sharply. The pancreas reacts to this, stimulating the release of insulin. This condition is life-threatening for diabetics and adversely affects a healthy person, especially someone who wants to lose weight.
What is the danger of high-carb nutrition?
Diabetes mellitus can be insulin-dependent and non-insulin-dependent. Regardless of the type, it is worth monitoring the quantity and quality of carbohydrates consumed. Foods with a low glycemic index are equally needed and important in both cases.
But what is insulin? This substance is a hormone produced by the pancreas. Its role in the work of the body is to evenly distribute excess sugar over all tissues and organs. Partially surplus is converted to body fat.
They are the energy reserve for the worst time. For example, people who lose weight by fasting often complain that they quickly gained weight, and even with excess. Here he is a vivid example of an emergency for the body: thinking that they can again be deprived of food, they make reserves for sweat in the form of fat deposits. By the way, fat cannot be converted back to glucose, that is, to energy.
From the above it follows that eating meals with high GI for those who want to lose weight will respond only with unnecessary fatty deposits. But for patients with diabetes, this condition is extremely dangerous, since a sharp jump in sugar can lead to death. Moreover, both excessive amounts of carbohydrates and their deficiency are dangerous.
Low Glycemic Index Foods
These include the fact that you can eat daily in almost unlimited quantities. As a rule, this is what can be consumed in its raw form or with minimal heat treatment. First of all, fruits. Rich in fiber, they are very healthy.
Also, fruits contain a lot of sugar. But it is natural, not synthesized, and therefore refers to polysaccharides and is not able to harm. In addition to fruits, this group includes vegetables, legumes, whole grains and some other products.
GI foods
They are also allowed to diabetics and those who lose weight, but to a limited extent. Like foods with a glycemic index below 50, they do not pose a health hazard if not abused. Typically, this list includes ingredients used for main courses. Thanks to such products, you can create the right, useful and varied menu.
Foods to Avoid: High GI
Here it is worth making a small correction: do not completely abandon them, but significantly reduce consumption. In general, one can often find the statement that occasionally it is necessary to give the body “will”, nourishing it with harmful goodies. It is important to stop on time. For example, such products will be very useful after physical exertion, as they will allow you to quickly restore energy and return the energy spent.
However, such food is not suitable for constant consumption. Causing a sharp rise in sugar, it becomes a factor in the development of serious diseases such as diabetes, obesity, and pathologies in the work of the heart and blood vessels.
Table of glycemic index in fruits, berries and vegetables
Since childhood, everyone knows products containing the largest number of nutrients. This, of course, fruits, vegetables and berries. Here is a detailed list of foods with a low glycemic index, as well as medium and high.
No. | Product | Glycemic Index |
1 | Parsley, dill, lettuce, basil, coriander | 5 |
2 | Avocado | ten |
3 | Bell pepper | fifteen |
4 | Bow | fifteen |
5 | Broccoli | fifteen |
6 | Celery | fifteen |
7 | Black olives | fifteen |
eight | Radish | fifteen |
nine | Cucumbers | fifteen |
ten | Cabbage | fifteen |
eleven | Mushrooms | fifteen |
12 | Red pepper | fifteen |
13 | Squash | fifteen |
fourteen | Greens | fifteen |
fifteen | Asparagus | fifteen |
16 | Eggplant | 20 |
17 | Apricots | 20 |
18 | Plum | 22 |
19 | Cherry | 22 |
20 | Lemon | 25 |
21 | Strawberry wild-strawberry | 25 |
22 | Raspberries | 25 |
23 | Cherries | 25 |
24 | Blueberries, blueberries, lingonberries, currants | thirty |
25 | Carrot | thirty |
26 | Garlic | thirty |
27 | A tomato | thirty |
28 | Beet | thirty |
29th | Apricot | thirty |
thirty | Grapefruit | thirty |
31 | Pear | thirty |
32 | Peach | 34 |
33 | Plum | 35 |
34 | An Apple | 35 |
35 | Orange | 35 |
36 | Mandarin | 40 |
37 | Grape | 45 |
38 | Cranberry | 47 |
39 | Kiwi | 50 |
40 | Persimmon | 50 |
41 | Mango | 50 |
42 | Papaya | 59 |
43 | Banana | 60 |
44 | Corn | 70 |
45 | Melon | 65 |
46 | A pineapple | 66 |
47 | Potatoes | 70 |
48 | Corn | 70 |
49 | Watermelon | 75 |
50 | Pumpkin | 75 |
51 | Dates | 146 |
Thanks to this table, you can diversify your menu. It is important not to forget that products with a low glycemic index (carbohydrate content within normal limits) can become harmful and dangerous during heat treatment!
What about other products?
Below is a table of glycemic index indicators for flour products, cereals, nuts and legumes
No. | Product | Glycemic index in various foods. |
1 | Almond | fifteen |
2 | Walnut | fifteen |
3 | Soybean | fifteen |
4 | Cashew nuts | fifteen |
5 | Peanut | fifteen |
6 | Pumpkin and Sunflower Seeds | 25 |
7 | Lentils | thirty |
eight | Beans | 34 |
nine | Flax seeds | 35 |
ten | Green peas | 35 |
eleven | Wholemeal spaghetti | 38 |
12 | Buckwheat | 40 |
13 | Whole wheat bread | 40 |
fourteen | Bran bread | 45 |
fifteen | Brown rice | 50 |
16 | Barley grits | 50 |
17 | Bran | 51 |
18 | Oatmeal porridge | 55 |
19 | Oats | 60 |
20 | Black bread | 65 |
21 | Wheat flour | 69 |
22 | Perlovka | 70 |
23 | Semolina | 70 |
24 | White rice | 70 |
25 | Dumplings | 70 |
26 | Cookies, Cakes and Cakes | 75 |
27 | Millet | 71 |
28 | Muesli | 80 |
29th | Crackers | 80 |
thirty | White bread | 85 |
31 | Cheese pizza | 86 |
32 | Butter buns | 88 |
33 | Spaghetti pasta | 90 |
34 | White bread toast | 100 |
Those who want to lose weight often refuse bread. But in vain! For example, whole grain bread is a good product with a low glycemic index for weight loss, which is also characterized by low calorie content. Therefore, you can use it.
Table of glycemic index in drinks
Everything is simple here: if sugar free, then you can. Freshly squeezed juices are generally very beneficial for health, including in the nutrition of diabetics.
No. | Drink | Glycemic index in drinks |
1 | Dessert wine | 15-30 |
2 | Kvass | 15-30 |
3 | Liquor | 15-30 |
4 | Filling | 15-30 |
5 | Tomato juice | fifteen |
6 | Any compote without sugar (or fructose) | 34 |
7 | Apple | 40 |
eight | Orange | 40 |
nine | Cocoa with milk without sugar | 40 |
ten | Tea with sugar and milk | 44 |
eleven | Beer | 45 |
12 | Pineapple | 46 |
13 | Grape | 48 |
fourteen | Grapefruit | 48 |
fifteen | Coffee with sugar and milk | 50 |
16 | Tea with sugar | 60 |
17 | Coffee with sugar | 60 |
18 | "Coca Cola" | 63 |
19 | Fanta | 68 |
The table of glycemic index in processed, dairy and other products, as well as some dishes
It is simply impossible to list all dishes and individual components. Therefore, sometimes you have to look separately for recipes and foods with a low glycemic index for diabetics. But the most popular of them have already been listed above. Here is another table with a list of commonly consumed foods and dishes that have low, medium, and high GI.
No. | Product | Glycemic index in various foods. |
1 | Any seasoning | 5 |
2 | Tofu | fifteen |
3 | Pickles | fifteen |
4 | Pesto (sauce) | fifteen |
5 | Zucchini and eggplant caviar | fifteen |
6 | Radish and Chives Salad | fifteen |
7 | Sauerkraut | fifteen |
eight | Boiled asparagus | fifteen |
nine | Dark chocolate (at least 70% cocoa) | 22 |
ten | Yellow Crushed Pea Soup | 22 |
eleven | Skimmed milk | 27 |
12 | Cream | thirty |
13 | Vegetable and meat borsch | thirty |
fourteen | Marmalade without sugar | thirty |
fifteen | Pea soup | thirty |
16 | Cottage cheese | thirty |
17 | Vegetable soups | thirty |
18 | Natural milk | 32 |
19 | Cocoa | 34 |
20 | Yogurt, 1.5% fat | 35 |
21 | Raw carrot salad | 35 |
22 | Fried cauliflower | 35 |
23 | The vinaigrette | 35 |
24 | 2 Salad with boiled meat | 38 |
25 | Pasta, spaghetti Al dente | 40 |
26 | Boiled beans | 40 |
27 | Lentil soup | 42 |
28 | Herring under a fur coat | 43 |
29th | Omelette | 49 |
thirty | Fruit yogurt | 52 |
31 | Olivie | 52 |
32 | Ketchup | 55 |
33 | Mayonnaise | 60 |
34 | Raisins | 65 |
35 | White flour pasta | 65 |
36 | Instant Oatmeal | 66 |
37 | Syrniki | 70 |
38 | Halva | 70 |
39 | Chips | 70 |
40 | Jam | 70 |
41 | Milk chocolate | 70 |
42 | Waffles | 75 |
43 | Ice cream | 79 |
44 | Condensed milk with sugar | 80 |
45 | Chips | 80 |
46 | Cornflakes | 81 |
47 | Popcorn | 85 |
48 | Honey | 90 |
49 | Hot Dog | 90 |
Low Glycemic Slimming Products: Is a Low-Carb Diet or Low-Calorie Better?
If there is a choice between a low-carb and low-calorie diet, it is important to remember that both options have disadvantages. A low-calorie diet is fraught with weight gain after its completion, since there is a high risk of losing oneself by pouncing on your favorite chocolates and buns.
Low-carb is dangerous because often girls completely refuse to consume carbohydrates in order to maintain a figure in perfect condition. This is very dangerous for health, since the body needs no less carbohydrates than proteins, fats, vitamins and microelements. And weight, by the way, is not more difficult to gain after such a diet than after a low-calorie diet.
How to be in this situation? Understand and accept that diet is not a temporary condition. This is a way of life. Only by eating healthy foods, eliminating fatty, fried, salty, sweet, floury foods, you can not only lose weight well, but also maintain the achievement for the rest of your life. Of course, 2-3 times a month you can and even need to forget about foods with a low glycemic index and calorie content (unless there is diabetes), arranging days when your favorite foods are consumed. But without fanaticism.
The essence of a low-carb diet
It is based on maintaining sugar levels within normal limits throughout this time, due to which there is no feeling of hunger, and, accordingly, the body does not sound the alarm, does not delay metabolic processes and does not stimulate the deposition of energy in case of starvation. Therefore, no fat deposits occur.
For a low-carb diet, all of the above foods with a low glycemic index are used. Which ones - you can choose yourself, depending on your taste preferences. But at the same time remember that vegetables should not be fried, and some even cook. For example, baked and fried potatoes have a GI of 95 units, boiled carrots - 101, and boiled beets - 65. But stewed cabbage has only 15.
In a low-carb diet , glycemic load (GN) is also important. This is the ratio of nutrients in the composition of the product. For example, in the table above it can be seen that GI is 75 units for watermelon and pumpkin, and 65 for melon, which is also a lot.
However, do not write them off. Watermelon is rich in antioxidants. It, like pumpkin and melon, contains vitamins A, C and other substances important for the body. But pineapple is rich in such a rare element as bromelain - an excellent anti-inflammatory agent, useful in diseases of the gastrointestinal tract. All of them, along with high GI, have low GN, and therefore find their place in the diet.
In a low-carb diet, foods with both low and high glycemic index are equally important. But the latter should be consumed only in the morning, since after sleep, the body is engaged in the restoration of forces, converting everything into energy, and at this time it is not up to reserves.