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What is the glycemic index of foods: what does it depend on, how is it calculated. Foods with low and high glycemic index. Refusal of fast carbohydrates in order to lose weight – how effective.
The glycemic index (GI) is the rate at which glucose is broken down from a product in the gastrointestinal tract, followed by absorption into the blood. The faster this process is carried out, the higher the rate. See also: Features of gluten-free nutrition
How is the glycemic index of a food calculated?
A person receives a significant part of his energy from carbohydrates. In the gastrointestinal tract, they are converted to glucose, which is then transferred to the blood. The hormone insulin is responsible for converting glucose into energy. It is induced by the pancreas as much as is required at a particular moment to convert glucose.
With an excessive concentration of sugar in the blood, too much insulin is produced, which leads to the deposition of energy “in reserve” in the form of body fat. That is why those who wish to maintain harmony need to pay attention to the GI.
Glucose itself is taken as the basis for calculating the glycemic index, its indicator is 100. This is not the maximum value. For example, the index of dates is 105, beer – 110.
The main groups of the glycemic index
For ease of orientation in the glycemic index, carbohydrate products are divided into 3 main groups:
- with an average GI – within 55-70;
- with low GI – less than 55;
- with a high GI – 70 or more.
Carbohydrates with a high GI are rapidly absorbed and satiated for a short time, and then the concentration of sugar in the blood rapidly decreases, which is not very favorable for the body. They are also called “fast carbohydrates”. Low GI foods (“slow carbs”) release energy slowly and gradually. This is also important to consider when drawing up the right diet. See also: What is a superfood (superfood)?
Which foods have a LOW glycemic index?
Foods with a low glycemic index (polysaccharides) are the basis of a healthy diet. They have a complex structure, so the body takes time to “disassemble” it into simple glucose.
“Slow” carbohydrates are useful for a number of reasons:
- The gradual release of glucose leads to a gradual increase in insulin in the blood, therefore, the negative consequences of an increased concentration of this hormone are excluded.
- Slow intake of sugar provides a feeling of satiety for a long time. To process such foods, the body burns more calories, which prevents the formation of excess weight.
Low GI foods that are recommended to be included in the daily menu:
- yogurt without fillers – 30; kefir – 15; whole grain bread – 45; brown rice – 45; lentils – 30; buckwheat – 40; green beans – 30; milk – 35; various vegetables and fruits – 20-35; nuts – 20-25.
What foods have a HIGH glycemic index?
Despite the fact that “fast” carbohydrates provoke a rapid jump in blood glucose, they are not always harmful. If a person is physically weak, then high GI foods will allow you to quickly restore energy.
The following foods have a high GI:
- polished white rice – 110; sweet breakfast cereal – 130; potatoes – 90; rich pastries – 95; milk chocolate – 70; condensed milk – 95; cookies and cakes – 100; rice noodles – 90; caramel – 80.
Regular consumption of such products, especially with a sedentary lifestyle, is fraught with weight gain and the risk of diabetes. Read also: How to exercise and eat properly with diabetes?
Does it make sense to give up “fast” carbohydrates?
There is a fairly popular nutrition system based on controlling the consumption of products, taking into account the GI. There is no strictly prescribed diet here, the emphasis is on the use of “slow” carbohydrates and the rejection of “fast”. Supporters of the method claim that it is effective in the fight against extra pounds, helps to reduce the concentration of cholesterol, prevents the development of diabetes and vascular diseases.
- This system can be effective if you replace high GI foods with low GI counterparts: for example, polished rice – for brown, white bread – for whole grains. But this approach does not take into account that the GI is not calculated for all products, moreover, it is difficult to calculate the indicator for the finished dish.
- The exclusion from the diet of “fast” carbohydrates does not guarantee weight loss, extra calories can be obtained from “slow”, as well as from foods oversaturated with proteins and fats.
Therefore, it is best to create a balanced menu, which can occasionally and in moderation contain foods with a high glycemic index. Read this: Choosing the best way to count calories