So, you want to know what is the glycemic index of onion (GI, eng. Glycemic (glycaemic) index, abbreviated GI) . Not all people have a clear idea of specific terms and their meaning. Often confused index with the glycemic load of cheese . Therefore, we will give a generally accepted definition: GI is an indicator of the influence of onions (after a person has consumed this product for food, of course) on a person’s blood sugar level. Please note that the GI is not applicable to all foods, but only to those that have carbohydrates in their composition. Historically, this indicator was introduced into "scientific circulation" around 1981. By whom exactly? Authorship was assigned to the Canadian scientist Dr. David Jenkinson. Initially, the indicator was not used to formulate diets aimed at weight loss. The target audience was people with diabetes. Today, the index is actively used not only by doctors and professional nutritionists, but also by amateurs. Fortunately, information on the value of the index is available and the values are not difficult to find on the Internet. Another thing is the correct use of the index. I would not recommend interpreting its meanings on your own. At least until you consult with a specialist.
What does the GLYCEMIC INDEX of onions mean.Indeed, any background information is just a number. For the correct interpretation and use in self-planning proper nutrition, it is desirable for us not only to know the absolute value, but also to understand what this figure means. So here onion glycemic index means the rate of breakdown of this product in the human body. The concept of speed in this case is rather arbitrary, because we are not talking about the speed of a car or train. We are talking about the conditional, or rather, the relative speed of splitting. And we compare the rate of breakdown of onions in the human body with the rate of breakdown of glucose (and its absorption). Taken as 100 units and considered the standard for the rate of splitting of the product.
What does the GLYCEMIC INDEX of onions show. Why is GLYCEMIC LOAD necessary?It would be logical to assume that if we are talking about a certain indicator, then it shows something, right? So here it is onion glycemic index shows how much and how quickly the level of sugar in the body increased after eating this product. In fact, our index shows how quickly the portion of onion eaten is converted into glucose and absorbed by the body. And we remember that glucose is the main source of energy in our body. However, the rate of increase in sugar levels is not the only parameter that is useful to know when compiling a diet. The fact that the amount of sugar in the blood can increase at different rates is understandable, but to what level does the increase occur and how long does sugar remain in the body. Here, another indicator helps us evaluate the product - this is the glycemic load of cheese. - this is a completely different indicator, which needs to be discussed in more detail. When determining the glycemic load of cheese, not only the absorption rate of glucose after eating cheese is taken into account, but also the amount of carbohydrates in it. Those. it determines the rate of increase in blood sugar levels, and how much this level will rise and, accordingly, how long it will last at a high level before the body manages to reduce it to normal. So, what the GI shows, we told. We go further.
How to determine the GLYCEMIC INDEX of onions.You cannot independently determine the GI at home. The definition of the glycemic index of onions is a rather complicated laboratory technique that takes into account both the absolute value of blood sugar and the rate of its increase after eating the product. Therefore, to determine the rate of increase in blood sugar levels, we (ordinary people, not doctors) use tabular reference data. In our case, you can find out the GI value for onions from TABLE 1 .
WHY THE GLYCEMIC INDEX OF THE SAME FOOD IS DIFFERENT.I think that you have already encountered the fact that the glycemic index of the same product is almost always different if we compare different sources of information. Moreover, if we compare glycemic indices not on all sites in a row, but focus on academic sources that cause the most confidence, then here we find different values of this parameter. What's the matter? You need to understand that the glycemic index of a food product, a ready meal, any food is quite a relative value which depends on many factors. For example:
- Variety or type of raw material.
- The degree of maturation and collection time (for vegetable raw materials).
- Storage conditions and duration of storage.
- Geographic region of growth (for vegetable raw materials).
- Soil features and fertilizer specifics (for vegetable raw materials).
- Features of the feed base (for animal raw materials).
- Features, recipes and method of cooking ().
- Features of a specific laboratory research methodology and characteristics of a group of people participating in an experimental study ( for all types of food ).
The glycemic index (GI) is the rate at which carbohydrates in foods are digested and raise blood sugar levels. A low GI is considered equal to or less than 35. In total, the glycemic index scale consists of one hundred units. The theory was created in the 1980s for diabetics, but it is widely used in the diet for weight loss and in proper nutrition.
Low GI foods are vegetables, grains, and other variations of complex carbohydrates. They slowly give their energy to the body and are mainly stored in the muscles in the form. In contrast, high GI foods are converted to free fatty acids. Their excessive consumption is associated with both a set of subcutaneous fat and harm to health.
Note that the glycemic index is gradually being replaced by the concepts of insulin index. GN takes into account both the rate of rise in blood glucose levels and the amount of carbohydrates in a serving of food. In turn, he notes that meat also provokes the production of glucose. AI also says that a number of foods (for example, yogurt) cause increased insulin production.
The Benefits of Low GI Foods
Scientific studies show that regular consumption of foods with a high glycemic index disrupts metabolism¹. Fast carbohydrates negatively affect the production of insulin, provoking a chronic feeling of hunger and activating the deposition of fat in problem areas. Regular and uncontrolled use of such products leads to the development of diabetes.
In contrast, low GI foods are high in content - not only does it normalize insulin production², it helps lower bad cholesterol³ and has a number of other health benefits.
Benefits of fiber foods:
- Provide long lasting satiety
- Normalize insulin production
- Reduce bad cholesterol levels
- Helps with bowel mechanics
- Possess function
The glycemic index of a particular food is a comparison of the rate at which blood glucose rises after eating a serving of that food containing approximately 50 grams of carbohydrates with 50 grams of pure glucose. It is important to understand that the GI does not take into account the "density" of carbohydrates in the product, nor the serving size, nor the combination with other nutrients - for example, the presence of lactose accelerates the absorption of sugar.
The high GI of a product means that when it is eaten and further digested, the blood sugar level will rise as quickly as possible. This, in turn, will lead to the production of insulin, with the help of which the carbohydrates eaten will be processed by the body. First, they will go to the need (or will be stored in muscle glycogen), and in excess - in fat reserves.
The glycemic index of foods is divided into three categories:
- Low glycemic index - less than 55
- Average glycemic index - 56–69
- High glycemic index - over 70
Brief table of glycemic indexes
| high GI | Average GI | Low GI |
| White bread | brown bread | Sweet potato |
| sweet pastries | Wheat flour | Undercooked pasta |
| White rice | Brown rice | Buckwheat |
| Honey | Marmalade | Mango |
| Muesli | Oatmeal | Lentils |
| Sweet soda | Orange juice | Apple juice |
| Crisps | Pasta | Cottage cheese |
| Carrot | Grape | Citrus |
| A pineapple | Banana | Dried fruits |
| Manka | Oatmeal | Quinoa, buckwheat |
Full GI tables
glycemic index of food
For the same calorie content, slightly undercooked buckwheat porridge with a serving and olive oil dressing will have a low GI. Whereas boiled buckwheat in milk with sugar and butter is high. Also, the glycemic index is affected by the salt content, the presence of lactose in the composition, and even the temperature during consumption (cold food is absorbed a little worse than hot).
What lowers GI:
- the presence of fiber, proteins and fats
- no heat treatment
- hyperacidity (such as grape vinegar)
What raises GI:
- content of fast carbohydrates
- excessive cooking of the product
- adding salt
Foods with a high glycemic index are foods that contain an extremely high absorption rate. They give their calories as quickly as possible into the blood in the form of glucose, literally overflowing the body with excess energy. In the event that this energy and glucose is not currently needed in the muscles, it is sent to fat reserves.
Strictly speaking, it is not the high GI foods themselves that are harmful, but its excessive consumption at the wrong time is harmful. For example, immediately after a physical workout, fast-absorbing carbohydrates will benefit the athlete's body, since their energy will provide a direct incentive for muscle growth and recovery. Gainers with maltodextrin and isotonics work on this principle.
Benefits of high glycemic foods:
- Quickly replenish glycogen stores
- Easily digested and absorbed
- Have a sweet taste
The dangers of high GI foods
The combination of regular consumption of high GI foods and a sedentary lifestyle is one of the key problems that cause many diseases. We are talking about both diabetes mellitus and an increase in the level of bad cholesterol. At the same time, the most harmful type of fast carbohydrates is - the body cannot use the excess of its calories otherwise than to store it in fat.
| Product | GI |
| 100-105 | |
| White bread | 100 |
| Sweet buns | 95 |
| pancakes | 95 |
| Potato (baked) | 95 |
| rice noodles | 95 |
| canned apricots | 95 |
| Instant Rice | 90 |
| Honey | 90 |
| Instant porridge | 85 |
| Carrots (boiled or stewed) | 85 |
| Cornflakes | 85 |
| Mashed potatoes, boiled potatoes | 85 |
| (Powerade, Gatorade) | 80 |
| Muesli with nuts and raisins | 80 |
| Sweet pastries (waffles, donuts) | 75 |
| Pumpkin | 75 |
| Watermelon | 75 |
| Melon | 75 |
| Rice porridge with milk | 75 |
| 70 | |
| Carrots (raw) | 70 |
| Chocolate bar (Mars, Snickers) | 70 |
| Milk chocolate | 70 |
| Sweet carbonated drinks (Pepsi, Coca-Cola) | 70 |
| A pineapple | 70 |
| Dumplings | 70 |
| Soft wheat noodles | 70 |
| White rice | 70 |
| Potato chips | 70 |
| Sugar (white or brown) | 70 |
| Couscous | 70 |
| Manka | 70 |
Products with an average glycemic index - from high-protein buckwheat to muesli with sugar - are an example of the fact that it is impossible to divide food into healthy and harmful, based solely on such a parameter as the rate of absorption of carbohydrates. Ultimately, both the time of eating this food (in the first half for or just before bedtime) and the total amount are important.
If regular and excessive consumption of carbohydrate foods with an average GI negatively affects the overall blood sugar level and disrupts metabolic processes in the body (including the mechanism for producing the hunger hormone leptin), then moderate consumption of such foods (for example, oatmeal) can have a positive effect on the body.
| Product | GI |
| Wheat flour | 65 |
| Orange juice (packaged) | 65 |
| Preserves and jams | 65 |
| Black yeast bread | 65 |
| Marmalade | 65 |
| Muesli with sugar | 65 |
| Raisin | 65 |
| Rye bread | 65 |
| Jacket boiled potatoes | 65 |
| Whole wheat bread | 65 |
| Canned vegetables | 65 |
| Pasta with cheese | 65 |
| Thin crust pizza with tomatoes and cheese | 60 |
| Banana | 60 |
| Ice cream | 60 |
| long grain rice | 60 |
| Industrial mayonnaise | 60 |
| Oatmeal | 60 |
| Buckwheat (brown, roasted) | 60 |
| Grapes and grape juice | 55 |
| Ketchup | 55 |
| Spaghetti | 55 |
| canned peaches | 55 |
| Shortbread | 55 |
Low GI foods are primarily natural foods that contain a lot of vegetable fiber. In fact, foods containing most cereals (buckwheat, quinoa, bulgur), seeds, nuts, and green vegetables have a low glycemic index. Fruits, although they have a low GI, still increase the level of insulin in the blood, which is dangerous for diabetics.
***
The glycemic index shows how fully the carbohydrates contained in a food are absorbed in the body and increase blood sugar levels. The scale consists of 100 units, where 0 is the minimum (products that do not contain carbohydrates), 100 is the maximum. Foods with a high glycemic index quickly give up their energy to the body, while foods with a low glycemic index contain fiber and are absorbed slowly.
Each product contains a different nutritional value. It would be foolish to believe that the food intake is always the same content of proteins, carbohydrates and fats, which form the overall picture of the energy value of food.
Due to different indicators of nutrients, the calorie content of the dish also changes. Currently, many who want to lose weight or, conversely, gain weight, look at this particular unit, but with proper nutrition, it is important to take into account one more indicator - the glycemic index of foods. For the body, it also plays an important role and helps with many diseases, such as diabetes. So, what is the glycemic index and what function does it perform for a person?
What is the glycemic index of foods?
The glycemic index of foods (GI) is unit of the rate at which glucose rises in the body after eating a particular food. To fully understand this definition, we can characterize this process. Carbohydrates are the most important energy value. They can be complex and determined by the number of intermolecular bonds (polysaccharides) and simple (disaccharides, monosaccharides). When complex carbohydrates and other nutrients enter the body, under the influence of enzymes, splitting into simple ones occurs, and simple ones under the influence of chemical reactions to glucose.
The higher the breakdown rate, the more glucose is formed and the blood sugar level rises. This is a high glycemic index food. At a low speed, cleavage products are retained for a long time and absorbed more slowly. This gives a feeling of fullness for quite a long time. and for weight loss, as well as people suffering from diabetes, this low index will be the most optimal.
The concept of the glycemic index was introduced in 1981 at the Canadian University of Toronto by Dr. David Jenkins. For this, special experiments were carried out, during which volunteers were given food products containing carbohydrates in the amount of 50 g. Then, for an hour, every 15 minutes, a blood test was taken and the level of sugar in the blood was determined. Based on the data obtained, special graphs were built, and the experiments continued. When it was possible to obtain all the necessary data, the very concept and definition were introduced. However, this value is a relatively relative unit, the essence of which is to compare products with pure glucose, which has a 100% glycemic index.
When the question arises, what is the difference between the concept of "caloric content" and "glycemic index", the answer is as follows. GI is a display of the rate of breakdown of carbohydrates into glucose and the degree of increase in blood sugar, and caloric content is just the amount of energy received from food intake.
Glycemic index table
In order to have an idea about the rate of carbohydrate breakdown in a particular dish, a special table has been created, where each product has its own glycemic index value. It was created to provide information specifically for each food product, at what rate the body breaks down its carbohydrates into glucose.
These data are important for people who adhere to a proper balanced diet, as well as those suffering from diabetes. According to established data, tables with GI have an approximate value, and the indicators themselves refer to one specific product without any heat or mechanical processing in one piece. There are 3 groups of food glycemic index:
- low (from 0 to 40);
- medium (from 40-70);
- high (from 70 and more).
The table does not include fat-free cheeses and dairy products, broths, and water. This is due, first of all, to the fact that their glycemic index is almost zero.
Low GI
Average GI
high GI
What determines the glycemic index of foods?
Not always the use of products occurs one by one and fresh. When cooking and with other mechanical effects on products, the level of absorption of carbohydrates changes. So, for what reasons does the glycemic index of foods change in the finished dish:
- Adding flavored additives and sugar to food increases the GI.
- total fiber content. Fibers have the ability to slow down digestion and the entry of glucose into the circulatory system.
- Product processing method. Structured foods that require a lot of chewing have a lower GI, for example, raw vegetables in this case are better than boiled. Products subjected to mechanical or heat treatment increase the index.
- Fruits and vegetables of greater ripeness increase the GI.
- An important indicator is the method of cooking. Grain bread will have a lower GI value than cooked puffed wheat bread.
- The more food is crushed during cooking, the more the glycemic index increases. For example, the GI of a peach will be lower when consumed whole than when consumed as peach juice.
However, in addition to these factors, the individual characteristics of the human body are also taken into account. The response to the intake of foods with a low or high GI may depend on:
- age;
- ecology where a person lives;
- metabolic states;
- the state of the immune system;
- the presence of infectious or inflammatory diseases in the body;
- from medications taken that can affect the rate of protein breakdown;
- on the amount of physical activity.
With the gradual introduction of foods with low or medium GI into your habitual diet, you can edit and arrange your usual foods for better digestibility, based on your personal characteristics of the body.
What is glucose for?
In the body, glucose plays an important role and provides almost half of the energy consumption of the entire body. The functional feature of glucose is its maintenance of normal brain function and the functioning of the nervous system. In addition, it is a source of nutrition for tissues and the muscle layer, and is involved in the formation of glycogen.
Glycemic index and diabetes
Diabetes mellitus is a disease in which the control of blood sugar levels is impaired. If in a healthy person, when taking foods with a high GI, excess glucose is distributed into body fat, and the sugar level returns to normal, then in a sick person with diabetes, there are certain problems. At the time of eating with a high GI, the normal allowable blood sugar level is exceeded due to a violation of insulin secretion or sensitivity of cell receptors. In another way, you can say this:
- 1 type of diabetes. Insulin is not produced, and if this does not happen, then there is no blockage of the increase in blood sugar, and as a result, hyperglycemia is observed, which is dangerous for the development of hyperglycemic coma.
- Type 2 diabetes. Insulin is produced, but there is no sensitivity of cell receptors. Therefore, at the time of the breakdown of food to glucose, insulin carries it to cells that do not respond to its effects, and since this does not happen, then sugar remains in the circulatory system, hyperglycemia develops.
Patients with diabetes simply need to adhere to a proper balanced diet. The glycemic index of foods is especially important for this population group. After all, it is a kind of guideline, on which it depends on how quickly this or that product will be split and whether there will be a jump in sugar levels. Indeed, for comparison, when a healthy person consumes low GI foods in his body, the sugar level remains within the normal range, and if a diabetic does the same, the sugar in his blood rises slightly. Therefore, when compiling a menu for every day, it is worth calculating the calorie content of each dish, looking at the GI table and not endangering your health.
GI during weight loss
With a quick weight loss, kilograms return at lightning speed back. For more than a decade, it has been said that in order to lose weight, you must adhere to proper nutrition. And if it was obvious to everyone just to calculate the calorie content of a dish, then you can also add the glycemic index of products to this widespread activity. So what is it good for weight loss?
Firstly, this is a kind of systematic folders. What you can eat and what is healthy, and what you should refrain from and, in principle, it is not so necessary. For those who want to lose weight, it is best to pay attention to the table with a low glycemic index of products; you can look at products with average indicators as much as possible. But to use products where the index has a high value is not worth it. Everything must be balanced, and with the help of an index, tracking portions and product characteristics is much more convenient than counting the calorie content of each dish.
Secondly, when eating foods with a high GI, the feeling of fullness can come after eating more than you need. Unused glucose, in this case, will be deposited in the fatty layer. This will not happen from eating low GI foods: glucose levels will rise smoothly, satisfying the energy needs of a person.
Maintaining optimal weight throughout life is the need of every person. There is a wealth of information out there on how to lose weight through diet or exercise.
But most of those who want to look perfect face such problems: inability to adhere to food restrictions for a long time, depression caused by a lack of vitamins due to an unbalanced diet, malfunctions of the body from sudden weight loss. What well-wishers are silent about, advising new weight loss recipes.
In order to really understand what is needed to select the right nutrition, it is necessary to understand such concepts as the glycemic and insulin index, what it is and what it means.
What is the glycemic index of foods (GI), how to find out and calculate it
Everyone knows the division of food by origin into vegetable and animal. You have also probably heard about the importance of protein foods and the dangers of carbohydrates, especially for diabetics. But is everything so simple in this diversity?
For a clearer understanding of the impact of nutrition, it is simply necessary to learn how to determine the index. Even the index of fruits differs in value, depending on their type, despite the fact that they are used in many diets. According to reviews, dairy and meat products behave especially ambiguously, the nutritional value of which depends, in particular, on the method of their preparation.
The index indicates the rate of absorption of carbohydrate-containing products by the body and the increase in blood sugar, in other words, the amount of glucose that is formed during digestion. What does it mean in practice - foods with a high index are saturated with a large amount of simple sugars, respectively, they give their energy to the body at a faster rate. Products with a low index, on the contrary, slowly and evenly.
The index can be determined using the formula for calculating GI with an equal share of net carbohydrate:
GI = Area of Tested Carbohydrate Triangle / Area of Glucose Triangle x 100
For ease of use, the calculation scale consists of 100 units, where 0 is no carbohydrates and 100 is pure glucose. The glycemic index has no connection with calorie content or a feeling of satiety, and is also not constant. Factors affecting its value include:
- method of food processing;
- grade and type;
- type of processing;
- recipe.
As a generally accepted concept, the glycemic index of foods was introduced by Dr. David Jenkins, a professor at a Canadian university in 1981. The purpose of his calculation was to determine the most favorable diet for people with diabetes. 15 years of testing led to the creation of a new classification based on the quantitative indicator of GI, which in turn fundamentally changed the approach to the nutritional value of foods.
Foods with a low glycemic index
This category is most suitable for weight loss and for diabetics, due to the fact that it slowly and evenly gives useful energy to the body. So, for example, fruits are a source of health - a food with a small index that can burn fat thanks to L-carnitine has a high nutritional value. However, the fruit index is not as high as it seems. Which foods contain carbohydrates with a low and reduced index are shown in the table below.
It is worth remembering that the indicator in question is in no way related to calorie content and should not be forgotten about when compiling a weekly menu.
Complete table - list of carbohydrates and list of foods with a low index
| Product | GI |
|---|---|
| cranberries (fresh or frozen) | 47 |
| grapefruit juice (no sugar) | 45 |
| canned green peas | 45 |
| brown basmati rice | 45 |
| coconut | 45 |
| grape | 45 |
| Orange fresh | 45 |
| whole grain toast | 45 |
| whole-grain breakfast cereals (no sugar or honey) | 43 |
| buckwheat | 40 |
| dried figs | 40 |
| pasta cooked al dente | 40 |
| carrot juice (no sugar) | 40 |
| dried apricots | 40 |
| prunes | 40 |
| wild (black) rice | 35 |
| chickpeas | 35 |
| fresh apple | 35 |
| meat with beans | 35 |
| Dijon mustard | 35 |
| dried tomatoes | 34 |
| fresh green peas | 35 |
| Chinese noodles and vermicelli | 35 |
| sesame | 35 |
| orange | 35 |
| fresh plum | 35 |
| fresh quince | 35 |
| soy sauce (no sugar) | 35 |
| fat-free natural yogurt | 35 |
| fructose ice cream | 35 |
| beans | 34 |
| nectarine | 34 |
| pomegranate | 34 |
| peach | 34 |
| compote (no sugar) | 34 |
| tomato juice | 33 |
| yeast | 31 |
| soy milk | 30 |
| apricot | 30 |
| brown lentils | 30 |
| grapefruit | 30 |
| green bean | 30 |
| garlic | 30 |
| fresh carrot | 30 |
| fresh beets | 30 |
| jam (no sugar) | 30 |
| fresh pear | 30 |
| tomato (fresh) | 30 |
| fat-free cottage cheese | 30 |
| yellow lentils | 30 |
| blueberry, lingonberry, blueberry | 30 |
| dark chocolate (more than 70% cocoa) | 30 |
| almond milk | 30 |
| milk (any fat content) | 30 |
| passion fruit | 30 |
| fresh mandarin | 30 |
| blackberry | 20 |
| cherry | 25 |
| green lentils | 25 |
| golden beans | 25 |
| fresh raspberries | 25 |
| Red currants | 25 |
| soy flour | 25 |
| Strawberry wild-strawberry | 25 |
| pumpkin seeds | 25 |
| gooseberry | 25 |
| peanut butter (no sugar) | 20 |
| artichoke | 20 |
| eggplant | 20 |
| soy yogurt | 20 |
| almond | 15 |
| broccoli | 15 |
| cabbage | 15 |
| cashew nuts | 15 |
| celery | 15 |
| bran | 15 |
| Brussels sprouts | 15 |
| cauliflower | 15 |
| chilli | 15 |
| fresh cucumber | 15 |
| hazelnuts, pine nuts, pistachios, walnuts | 15 |
| asparagus | 15 |
| ginger | 15 |
| mushrooms | 15 |
| vegetable marrow | 15 |
| onion | 15 |
| pesto | 15 |
| leek | 15 |
| olives | 15 |
| peanut | 15 |
| pickled and pickled cucumbers | 15 |
| rhubarb | 15 |
| tofu (bean curd) | 15 |
| soy | 15 |
| spinach | 15 |
| avocado | 10 |
| leaf salad | 9 |
| parsley, basil, vanillin, cinnamon, oregano | 5 |
As you can see, meat, fish, poultry and eggs are not in the tables, since they practically do not contain carbohydrates. In fact, these are products with a zero index.
Accordingly, for weight loss, the best solution would be to combine protein foods and foods with a small and low index. This approach has been successfully used in many protein diets, has proven to be effective and harmless, as evidenced by numerous positive reviews.
How to lower the glycemic index of foods and is it possible? There are several ways to lower the GI:
- food should contain as much fiber as possible, then its total GI will be lower;
- pay attention to the way food is prepared, for example, mashed potatoes have an index higher than boiled potatoes;
- Another way is to combine proteins with carbohydrates, since the latter increase the absorption of the former.
As for products with a negative index, they include most vegetables, especially green ones.
Average GI
To maintain nutritional value, it is worth paying attention to table with middle index:
| Product | GI |
|---|---|
| Wheat flour | 69 |
| fresh pineapple | 66 |
| instant oatmeal porridge | 66 |
| Orange juice | 65 |
| jam | 65 |
| beets (boiled or stewed) | 65 |
| black yeast bread | 65 |
| marmalade | 65 |
| muesli with sugar | 65 |
| canned pineapple | 65 |
| raisin | 65 |
| maple syrup | 65 |
| Rye bread | 65 |
| jacket boiled potatoes | 65 |
| sorbent | 65 |
| yam (sweet potato) | 65 |
| whole wheat bread | 65 |
| canned vegetables | 65 |
| Pasta with cheese | 64 |
| germinated wheat grains | 63 |
| wheat flour fritters | 62 |
| pizza on thin wheat dough with tomatoes and cheese | 61 |
| banana | 60 |
| chestnut | 60 |
| ice cream (with added sugar) | 60 |
| long grain rice | 60 |
| lasagna | 60 |
| industrial mayonnaise | 60 |
| melon | 60 |
| oatmeal | 60 |
| cocoa powder (with added sugar) | 60 |
| papaya fresh | 59 |
| arab pita | 57 |
| canned sweet corn | 57 |
| grape juice (no sugar) | 55 |
| ketchup | 55 |
| mustard | 55 |
| spaghetti | 55 |
| sushi | 55 |
| bulgur | 55 |
| canned peaches | 55 |
| shortbread | 55 |
| basmati rice | 50 |
| cranberry juice (no sugar) | 50 |
| kiwi | 50 |
| pineapple juice without sugar | 50 |
| lychee | 50 |
| mango | 50 |
| persimmon | 50 |
| brown brown rice | 50 |
| apple juice (no sugar) | 50 |
Foods with a high glycemic index
There are three main ways to use the energy received by the body from carbohydrates: creating a reserve for the future, restoring glycogen in muscle tissue, and using it at the moment.
With a constant excess of glucose in the blood, the natural order of insulin production breaks down due to depletion of the pancreas. As a result, the metabolism changes significantly in the direction of the priority of accumulation, rather than restoration.
It is carbohydrates with a high index that are most quickly converted into glucose, and when the body does not have an objective need to replenish energy, it is sent to fat stores for conservation.
But are products that have and contain a high index so harmful in themselves? In reality, no. Their list is dangerous only with excessive, uncontrolled and aimless use at the level of habit. After a grueling workout, physical work, outdoor activities, it is worth resorting to the food of this category, for a high-quality and quick set of strength. Which foods have the most glucose, and this can be seen in the table.
Products containing a high index:
| Product | GI |
|---|---|
| beer | 110 |
| dates | 103 |
| glucose | 100 |
| modified starch | 100 |
| white bread toast | 100 |
| swede | 99 |
| sweet buns | 95 |
| baked potato | 95 |
| fried potatoes | 95 |
| potato casserole | 95 |
| rice noodles | 92 |
| canned apricots | 91 |
| gluten free white bread | 90 |
| white (glutinous) rice | 90 |
| carrots (boiled or stewed) | 85 |
| hamburger buns | 85 |
| cornflakes | 85 |
| unsweetened popcorn | 85 |
| rice pudding with milk | 85 |
| mashed potatoes | 83 |
| cracker | 80 |
| muesli with nuts and raisins | 80 |
| Sweet donut | 76 |
| pumpkin | 75 |
| watermelon | 75 |
| french baguette | 75 |
| rice porridge with milk | 75 |
| lasagna (soft wheat) | 75 |
| savory waffles | 75 |
| millet | 71 |
| chocolate bar ("mars", "snickers", "twix" and the like) | 70 |
| milk chocolate | 70 |
| sweet soda (Coca-Cola, Pepsi-Cola, etc.) | 70 |
| croissant | 70 |
| soft wheat noodles | 70 |
| pearl barley | 70 |
| potato chips | 70 |
| risotto with white rice | 70 |
| Brown sugar | 70 |
| white sugar | 70 |
| couscous | 70 |
| semolina | 70 |
Glycemic and insulin index
But modern medicine, including nutrition, did not stop at the study of GI. As a result, they were able to more clearly assess the level of glucose entering the bloodstream, and the time required for release from it thanks to insulin.
Plus, they showed that GI and AI diverge slightly (pair correlation coefficient is 0.75). It turned out that without carbohydrate food or with a low content, in the process of digestion, it can also cause an insulin response. This brought new changes to the common cause.
The Insulin Index (AI), as a term, was introduced by Jenny Brand-Miller, a professor from Australia, as a characteristic of foods in terms of their effect on the release of insulin into the blood. This approach made it possible to accurately predict the amount of insulin injection, and create a list of which foods have the most and least pronounced property to stimulate insulin production.
Despite this, the glycemic load of foods is the main factor for the formation of an optimal diet. Therefore, the need to determine the index before proceeding with the formation of a diet for diabetics is undeniable.
How to use GI for diabetes and weight loss
Based on the glycemic index of products, a complete table for diabetics will be the most important help in solving their problem. Since the index of products, their glycemic load and calorie content do not have a direct relationship, it is enough to make a list of acceptable and prohibited items that meets your needs and preferences, sort them alphabetically, for greater clarity. Separately, pick up a number of low-fat meat and dairy products, and then just do not forget to look into it every morning. Over time, a habit will develop and tastes will change, and the need for strict self-control will disappear.
One of the modern directions for adjusting the diet, taking into account the nutritional value of products, is the Montignac method, which includes several rules. In his opinion, from carbohydrate-containing products, it is necessary to choose those with a small index. From lipid-containing - depending on the properties of their constituent fatty acids. Regarding proteins, their origin (vegetable or animal) is important here.
Table according to Montignac. Glycemic index of products for diabetes / weight loss
| "Bad" carbohydrates (high index) | "Good" carbs (low index) | |
|---|---|---|
| malt 110 | bran bread 50 | |
| glucose 100 | brown rice 50 | |
| white bread 95 | peas 50 | |
| baked potatoes 95 | cereals unrefined 50 | |
| honey 90 | oat flakes 40 | |
| popcorn 85 | fruit. fresh juice without sugar 40 | |
| carrot 85 | coarse gray bread 40 | |
| sugar 75 | coarse pasta 40 | |
| muesli 70 | colored beans 40 | |
| bar chocolate 70 | dry peas 35 | |
| boiled potatoes 70 | dairy products 35 | |
| corn 70 | Turkish peas 30 | |
| rice, peeled 70 | lentils 30 | |
| cookies 70 | dry beans 30 | |
| beets 65 | rye bread 30 | |
| gray bread 65 | fresh fruit 30 | |
| melon 60 | dark chocolate (60% cocoa) 22 | |
| banana 60 | fructose 20 | |
| jam 55 | soy 15 | |
| premium pasta 55 | green vegetables, tomatoes - less than 15 | |
| lemons, mushrooms - less than 15 |
This approach cannot be called a panacea, but it has proven to be credible as an alternative to the classic vision of creating diets that has not justified itself. And not only in the fight against obesity, but also as a way of nutrition to maintain health, vitality and longevity.
In addition to calorie content (that is, nutritional value), every carbohydrate-containing product in the world that the human body is able to digest also has a glycemic index (GI). Interestingly, often a high-calorie product can have a low GI and vice versa. Meanwhile, the GI index affects the processes of weight loss and obesity no less than the calorie content of the product.
What does glycemic index mean
The glycemic index (GI) is a shorthand for the rate of breakdown of any carbohydrate-containing product in the human body compared to the rate of breakdown of glucose, whose glycemic index is considered to be a reference (GI of glucose = 100 units). The faster the process of splitting the product, the higher its GI indicator.
Thus, in the world of nutrition, it is customary to divide all carbohydrate-containing foods into groups with high, medium and low GI. In fact, low GI foods are so-called complex, slow carbohydrates, and high GI foods are fast, empty carbohydrates.
High GI Foods - Insulin Alarm Clock
Foods with a high glycemic index, entering the body, are rapidly digested and increase blood sugar levels, stimulating the pancreas to a sharp release of the hormone insulin.
Insulin, in turn, does the following work: firstly, it distributes all the "excess" sugar in the blood evenly over all tissues of the body, partially converting it into body fat - a kind of energy "in reserve". Secondly, obeying the ancient evolutionary instincts to conserve energy in the body, it prevents the breakdown of fat already in the body back into glucose.
Figuratively speaking, insulin is a strict and very stingy storekeeper who vigilantly observes the consumption of energy reserves in our body (and simply - subcutaneous fat). He willingly contributes to the accumulation of fat, and does everything to ensure that this process does not go in the opposite direction - when fat is converted back into glucose and burned, giving the body the energy necessary for life.
Thus, if your daily diet consists mainly of foods with a high glycemic index, which means that the release of the hormone insulin occurs in your body regularly and often, then you are unlikely to ever lose weight. Rather, you will continue to systematically gain excess weight day after day until you change your eating style.
To make insulin "sleep"
Foods with an average and low glycemic index are digested for a long time, are broken down gradually and almost do not cause an increase in blood sugar levels. This means that the hormone insulin does not show its natural zeal in the accumulation of fats.
Glycemic index: food table
Recall that the standard is taken as an indicator of glucose breakdown and absorption, equal to 100. Surprisingly, there are foods that break down even faster - for example, beer or dates. However, if your goal is to lose those extra pounds, you need to build your daily diet from foods with a low or medium glycemic index.
Note: The table shows average values, without taking into account the characteristics of the preparation of the product, the degree of its ripeness and other circumstances.
Glycemic index of foods in tables
Foods with a high glycemic index (GI = 70 and above)
| Product | GI |
|---|---|
| Beer | 110 |
| Dates | 103 |
| Glucose | 100 |
| modified starch | 100 |
| white bread toast | 100 |
| Swede | 99 |
| Sweet buns | 95 |
| baked potato | 95 |
| Fried potatoes | 95 |
| Potato casserole | 95 |
| rice noodles | 92 |
| canned apricots | 91 |
| Gluten free white bread | 90 |
| White (glutinous) rice | 90 |
| Carrots (boiled or stewed) | 85 |
| Buns for hamburgers | 85 |
| Cornflakes | 85 |
| Unsweetened popcorn | 85 |
| Rice pudding with milk | 85 |
| Mashed potatoes | 83 |
| Cracker | 80 |
| Muesli with nuts and raisins | 80 |
| Sweet donut | 76 |
| Pumpkin | 75 |
| Watermelon | 75 |
| french baguette | 75 |
| Rice porridge with milk | 75 |
| Lasagna (soft wheat) | 75 |
| Unsweetened waffles | 75 |
| Millet | 71 |
| Chocolate bar (Mars, Snickers, Twix and the like) | 70 |
| Milk chocolate | 70 |
| Sweet soda (Coca-Cola, Pepsi-Cola and the like) | 70 |
| croissant | 70 |
| Soft wheat noodles | 70 |
| Pearl barley | 70 |
| Potato chips | 70 |
| Risotto with white rice | 70 |
| Brown sugar | 70 |
| white sugar | 70 |
| Couscous | 70 |
| Manka | 70 |
If you are surprised that the glycemic index table does not contain meat products, as well as fish, poultry, eggs and other protein products, then we recall: the glycemic index is a conditional indicator of the rate at which a carbohydrate-containing product is broken down to the state of glucose. Protein foods, such as all types of meat, fish, poultry, and eggs, contain almost no carbohydrates. So their glycemic index is zero.
Thus, if you want to lose weight, then your optimal diet will be to combine protein foods with foods that have a low glycemic index. Actually, the majority is based on this principle.
Foods with a low glycemic index
Low GI foods have the opposite characteristics of GI foods. As a rule, they undergo minimal processing and cleaning, which means they contain a lot of useful natural fiber.
One of the clearest examples of foods with the lowest glycemic index is fruit. Despite the fact that fruits naturally contain a fairly large amount of sugar, it (unlike synthesized and artificially added sugar) is absorbed rather slowly and does not harm health.
In addition to fruits, low-glycemic foods include most vegetables, legumes, skim milk, and whole grains.
Foods with a high glycemic index
It is, of course, wrong to think that high glycemic index foods are unhealthy and that you should only eat low GI foods. For example, eating foods with a high glycemic index can be extremely beneficial after a grueling sports workout or any other physical activity.
But as for the constant consumption of foods with a dangerously high glycemic index, this can really cause significant harm to the human body.
Rapid spikes in blood glucose levels are typically the cause of obesity, diabetes, and cardiovascular disease.
As can be seen from the table of the glycemic index of products, it is possible to "eat" a variety of products in plenty, both for health benefits and to the detriment of oneself.
Take care of yourself and eat right!
