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Glycemic index of foods: table
To compose a menu yourself, you must take into account many parameters of the products. Today we are talking about what the glycemic index is, how it affects fat accumulation and whether all foods with a high glycemic index are so bad.
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, a high-calorie food can often have a low GI and vice versa. Meanwhile, the GI index affects the processes of weight loss and obesity no less than the calorie index of the product.
What does the glycemic index mean
The glycemic index (GI) is a conventional designation of 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 the standard (GI of glucose = 100 units). The faster the process of splitting the product, the higher its GI index.
Thus, in the world of dietetics, it is customary to divide all carbohydrate-containing foods into groups with high, medium and low GI. Basically, low GI foods are so-called complex, slow carbs, while high GI foods are fast, empty carbs.
High GI Foods – Insulin Alarm
Foods with a high glycemic index, entering the body, are rapidly digested and increase blood sugar levels, stimulating the pancreas to release the hormone insulin.
Insulin, in turn, does the following work: firstly, it distributes all the “excess” sugar in the blood evenly throughout all body tissues, partially converting it into fatty deposits – a kind of “reserve” energy. Secondly, obeying the ancient evolutionary instincts of conserving 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 monitors the consumption of energy reserves in our body (or simply subcutaneous fat). He willingly promotes the accumulation of fat, and does everything to ensure that this process does not go in the opposite direction – when fat turns back into glucose and burns, 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 consistently gain excess weight day after day until you change your eating habits.
For insulin to “sleep”
Foods with a medium and low glycemic index take a long time to digest, break down gradually and hardly cause an increase in blood sugar levels. This means that the hormone insulin does not show its natural zeal in the accumulation of fats.
So, if you are trying to lose weight or maintain your existing weight, try to choose foods with an average and low GI for your daily diet. Whereas products with a high GI, let them be rare guests on your table.
Glycemic index: food table
Recall that the benchmark was taken for the breakdown and absorption of glucose, equal to 100. Surprisingly, there are foods that break down even faster – for example, beer or dates. However, if your goal is to lose 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 peculiarities 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)
Beer
110
dates
103
Glucose
100
Modified starch
100
White bread toast
100
rutabaga
99
Butter buns
95
baked potato
95
Fried potatoes
95
Potato gratin
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 on milk
75
Lasagna (from 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
Kruasan
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
Foods with an average glycemic index (GI = 50 to 69)
Wheat flour
69
Fresh pineapple
66
Instant Oatmeal
66
Orange juice
65
Jam
65
Beets (boiled or stewed)
65
Black yeast bread
65
Marmalade
65
Muesli with sugar
65
Canned pineapple
65
Raisins
65
Klenovыy syrup
65
Rye bread
65
Jacket boiled potatoes
65
Sorbet
65
Sweet Potato (Sweet Potato)
65
Whole wheat bread
65
Canned vegetables
65
Macaroni and Cheese
64
Sprouted wheat grains
63
Wheat flour pancakes
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
Arabic pita
57
Sweet Canned Corn
57
Grape Juice (Sugar Free)
55
Ketchup
55
Mustard
55
Spaghetti
55
Sushi
55
Bulgur
55
Canned Peaches
55
Shortbread
55
Basmati rice
50
Cranberry Juice (Sugar Free)
50
Kiwi
50
Sugar Free Pineapple Juice
50
lichee
50
Mango
50
Persimmon
50
Brown brown rice
50
Apple juice (sugar free)
50
Foods with a low glycemic index (GI = 49 and below)
Cranberries (fresh or frozen)
47
Grapefruit Juice (Sugar Free)
45
Canned green peas
45
Basmati brown rice
45
Coconut
45
Grapes
45
Orange fresh
45
Whole grain bread toast
45
Whole-grain cereal breakfast cereals (no sugar or honey)
43
Buckwheat
40
Dried figs
40
Al dente cooked pasta
40
Carrot juice (no sugar)
40
Dried
40
prunes
40
Wild (black) rice
35
Chick-pea
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
Fresh orange
35
Fresh plum
35
Fresh quince
35
Soy sauce (sugar free)
35
Low fat natural yoghurt
35
Fructose ice cream
35
beans
34
Fresh nectarine
34
Garnet
34
Fresh peach
34
Compote (without sugar)
34
Tomato juice
33
Yeast
31
Soy milk
30
Fresh apricot
30
Brown lentils
30
Fresh grapefruit
30
Green bean
30
Garlic
30
Fresh carrots
30
Fresh beets
30
Jam (without sugar)
30
Fresh pear
30
Tomato (fresh)
30
Low fat cottage cheese
30
Yellow lentils
30
Blueberries, lingonberries, blueberries
30
Bitter chocolate (over 70% cocoa)
30
Almond milk
30
Milk (any fat content)
30
Passion fruit
30
Tangerine fresh
30
Blackberry
20
Cherry
25
Green lentils
25
Golden beans
25
fresh Raspberries
25
Red currant
25
soy flour
25
Strawberry wild-strawberry
25
Pumpkin seeds
25
gooseberries
25
Peanut Butter (Sugar Free)
20
Artichoke
20
Eggplant
20
Soy yogurt
20
Almonds
15
Broccoli
15
Head Cabbage
15
Cashew
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
squash
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
If you are surprised that there are no meat products in the glycemic index table, as well as fish, poultry, eggs and other protein products, then recall: the glycemic index is a conditional indicator of the rate at which a carbohydrate-containing product is broken down into glucose. Protein foods, such as all types of meat, fish, poultry, and eggs, contain almost no carbohydrates. This means that their glycemic index is zero.
Thus, if you want to lose weight, then your optimal diet would be to combine protein foods with foods with a low glycemic index. Actually, most protein diets are based on this principle.
Low Glycemic Index Foods
Foods with a low glycemic index have characteristics that are opposite to those of foods with a GI. As a rule, they undergo minimal processing and purification, which means they contain a lot of useful natural fiber.
One of the most prominent examples of foods with the lowest glycemic index is fruits. Despite the fact that fruits by their nature contain a fairly large amount of sugar, it (unlike synthesized and artificially added sugar) is rather slowly absorbed and does not harm health.
In addition to fruits, foods with a low glycemic index include most vegetables, legumes, skim milk, and whole grains.
High glycemic index foods
It is, of course, wrong to think that foods with a high glycemic index are unhealthy and that you should only eat foods with a low GI. For example, eating foods with a high glycemic index can be extremely beneficial after grueling sports training or any other physical activity.
But as for the constant consumption of foods with a dangerously high glycemic index – this, indeed, can cause significant harm to the human body.
Sharp spikes in blood glucose levels are usually the causes of obesity, diabetes, and cardiovascular disease.
As can be seen from the table of the glycemic index of foods, it is possible to “feast on” a variety of foods both with health benefits and to the detriment of oneself.
Take care of yourself and eat right!