A guide for those who are worried about their diet.
The phrase “glycemic index” has been heard by everyone who has tried to lose weight at least once in their life. Also, everyone knows that foods with a high glycemic index include potatoes, pasta and corn. Oh yeah, more bananas. But what is this index and what do you need to eat to be in harmony with it?
What’s this
The glycemic index is a measure of how certain foods affect blood sugar levels. The higher it is, the more sugar is poured into the blood and the faster we feel hunger again. But foods with a low glycemic index are slowly digested and absorbed without causing a roller coaster in blood sugar levels. Therefore, preference should be given to them, but not only if you want to lose weight, but also if you are at risk for diabetes.
In addition, scientists noted that people on a diet of foods with low GI are less likely to have high cholesterol, cardiovascular diseases. And even the risk of contracting certain types of cancer is lower.
Low GI – 55 or less
Medium – 56-69
High – 70 and above
Variable
The glycemic index of a food may vary. For example, whole grains have a low GI, and after turning them into flakes, the index skyrockets. This is the situation with everyone refined products: flour, chopped cereals. The higher the degree of processing, the higher the GI.
Both the way and the time affect cooking… The longer the food is cooked, the higher its glycemic index becomes. For example, pasta cooked to al dente has a lower GI than cooked until cooked.
Has the meaning ripeness: Ripe fruit contains more simple sugars than slightly unripe fruit. With the same bananas: green GI is 30, and overripe – 48.
Low GI foods: list
Bread: whole grain, multigrain, rye and sourdough, made without yeast.
Cereals: oatmeal (not instant!), Quinoa, pearl couscous, buckwheat, barley, pearl barley, freke. Rice: basmati, brown and wild, devzira (dark red-brown rice).
Vegetables: carrots, broccoli, cabbage of all kinds, celery, tomatoes, zucchini, any greens. From starchy vegetables – sweet potato yam.
Fruits: apples, strawberries, apricots, peaches, plums, pears and kiwi, berries.
Pasta: whole grain, spelled, soba.
Dairy products: milk, cheese, cottage cheese, natural yogurt, and almond and coconut milk.
Mushrooms.
In addition, the list of foods with a low glycemic index can safely include all those that do not contain carbohydrates.
Meat: beef, chicken, pork, lamb, turkey.
Eggs.
Fish and seafood: salmon, trout, tuna, shrimp, mackerel, flounder, squid, etc.
Nuts: almonds, cashews, pistachios, walnuts and macadamia, as well as seeds and peanuts (which is actually a legume).
Fats and oils: olive, sunflower, corn, soybean, rapeseed – any.
Spice.
High glycemic index foods
White bread and pastries.
Potatoes.
Non-whole grain pasta and noodles.
White rice as well as arborio and jasmine rice.
Rice and oat milk.
Watermelon.
Instant cereals, all kinds of snacks: crackers, tortillas, pretzels.
For a guide to cereals you didn’t know or forgot about, read on
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