Foods with a low glycemic index program. What are complex carbohydrates - we understand the glycemic index of foods

Eating the right foods affects the vital functions of the body. Nutrition should save life, not harm. Therefore, it is important to understand the products and know their glycemic index. Understanding the harm of sugar, you can protect yourself from excess weight and a disease such as diabetes.

It is well known that sugar, namely pure glucose, is the enemy of the figure. And this is true, because sugar is a high-calorie and easily digestible product. Many people know that when losing weight, it is necessary to give up sweets.

But not everyone understands that each product affects the increase in blood sugar in its own way. Therefore, eating fruits all day, they wonder why the extra weight does not go away. It's all about the glycemic index of foods. Let's figure out what it is and how to choose the right products.

Glycemic index and its role in nutrition

The glycemic index (GI) is a measure of the effect of foods on raising blood glucose. The higher the index of the product, the more the sugar rises. Eating foods with a high index, there is an increase in excess body weight.

GI is increased in foods containing simple carbohydrates. What does this indicator give us and why is it needed? From ignorance of the glucose indices of the foods consumed, you can gain extra pounds, even from harmless foods that are allowed with proper nutrition.

It is believed that it is right to make a light snack with fruit to kill hunger. But it is worth paying attention to the GI of a banana, as everything becomes clear. This fruit has a high GI, so its effect on increasing sugar leads to the deposition of fat in problem areas.

Therefore, it is better to pay attention to the table of products with a low index and choose for a snack, for example, an apple.

The right choice will not harm the figure. And also when sugar enters the body, the hormone insulin is produced, which lowers the concentration of glucose in the blood.

Impaired insulin secretion can lead to diabetes mellitus. Therefore, it is important to pay attention to the GI not only for harmony, but also for health.

Foods with a low glycemic index

It is they who must be chosen, especially if you want to lose weight. Foods that have a low glycemic index are considered proper (healthy) carbohydrates. They are suitable for a low glycemic diet.

Over time, with a high glycemic diet, insulin can no longer cope with a high concentration of sugar in the blood. In the future, this can lead to excess weight and even diabetes.

Even a healthy body needs to keep sugar levels normal. If excess weight is already present, eating low-sugar foods is especially beneficial. The higher the GI, the faster the sugar will be absorbed.

If the body has nothing to spend the energy received, sugar will be stored in the form of fat. But do not forget that a large number of foods consumed, even with a low GI, leads to the accumulation of fat.

Low glycemic diet for diabetes and weight loss

A diet with a low glycemic index of foods is indicated for weight loss and mild to moderate diabetes. Its goal is to tightly control the level of sugar and carbohydrates in the diet. Only low-glycemic carbohydrates are suitable for the diet.

The diet must be observed constantly, otherwise, the disease develops due to an increase in blood sugar, as well as an increase in excess body weight. Such nutrition must be adhered to constantly and taken as a lifestyle. Be sure to see a doctor who will monitor the diet.

The following foods are allowed on a low glycemic diet for diabetics and for weight loss:

• containing low GI;
• animal origin low in fat (meat, fish, dairy products) and bad cholesterol;
• broths cooked two or three times;
• baked or boiled dishes;
• low GI vegetable and fruit juices;
• no more than 2 egg yolks per day;
• tea and coffee with milk;
• honey is allowed in small quantities;
• cooking is allowed with a small amount of vegetable unrefined fats and butter (no more than 40 g).

Prohibited products:

• containing sugar and high GI;
• alcohol;
• fatty meat and broths;
• semi-finished products and canned food;
• confectionery, pastries;
• spicy and salty snacks;
• smoked products, spices;
• marinades;
• sweet fruits and dried fruits with a high GI.

Rules for a low glycemic diet:

Sample low glycemic diet menu

	Option 1	Option 2	Option 3	Option 4	Option 5
Breakfast	Omelet from two eggs, tea	Brown rice, coffee with milk	Buckwheat with vegetables, green tea	Oatmeal with fruits, coffee with milk	Low-fat cottage cheese, tea
Apple	low fat yogurt	Ryazhenka	nuts	Orange fresh
Dinner	Baked chicken fillet	Vegetable ragout	Vegetable puree soup	Steamed fish cakes, vegetables	Fish soup
afternoon tea	Low-fat cottage cheese with nuts	A fresh vegetable salad	Kefir	Steamed vegetables	Grapefruit
Dinner	Baked fish with vegetables	Steam chicken cutlets	Meat and stewed vegetables	Seafood salad	Boiled beef with cauliflower

Low glycemic index food table

Name	GI
Vegetables and greens
Avocado	10
Zucchini	15
Cauliflower and white	15
Radish	15
Cucumber	20
Pepper	15
Celery	15
Tomatoes	10
30
Carrot	35
eggplant	20
Onion	10
lettuce leaf	9
Dill	15
Tomato juice	33
Garlic	30
Fruits and dried fruits
Strawberry	32
strawberries	25
red currant berries	25
Apples	30
raspberries	25
Cherries	22
tangerines	30
passion fruit	30
Blueberry	30
Cowberry berries	25
Pears	30
Grapefruit	22
apricots	20
Peaches	30
Pomegranate	25
Nectarine	34
plums	22
Quince	35
oranges	35
prunes	25
Dried apricots	30
Cereals and pasta
Bran	15
Wild rice	35
Pasta	40
Buckwheat	40
Legumes, mushrooms and soy
Soya	15
Beans	25
green lentils	25
Lentil brown	30
Green peas	35
Mushrooms	15
Dairy products
Cheese Tofu	15
Yogurt	35
Cottage cheese	30
Milk	27
Confectionery
bitter chocolate	30

Average glycemic index

Such products are suitable for a healthy person without metabolic disorders. A good metabolism quickly breaks down the received substances and does not store them in fat, of course, in moderation.

Foods with an average GI are more suitable for securing and maintaining a normal weight. If there is an excess of mass, it is better to refuse such products. An average GI is considered to be over 40 to 70.

List of foods with a GI of 45:

• Orange fresh;
• grape;
• coconut;
• grapefruit juice;
• basmati rice.

• apple, pineapple, cranberry juice;
• persimmon;
• mango;
• kiwi;
• brown brown rice.

• bulgur;
• spaghetti;
• sweet potato;
• grape juice.
• papaya.

• banana;
• oatmeal;
• melon;
• lasagna;
• germinated wheat;
• cocoa.

• sorbent;
• whole wheat bread;
• canned pineapple;
• muesli;
• marmalade;
• black bread;
• boiled beets;
• canned vegetables;
• Wheat flour.

High GI Foods - Prohibited

They are often referred to as simple carbohydrates. By provoking a strong reaction to the intake of glucose in large quantities, the body stores the energy received in the fat depot.

When losing weight and maintaining a stable weight, such products are contraindicated. Moreover, they are harmful and do not carry any benefit.

Carbohydrates in their pure form not only contribute to the deposition of fat, but also slow down metabolism over time. The GI index of such carbohydrates is over 70. Foods that are prohibited when losing weight:

• cereals that do not contain fiber (semolina, millet, white rice, couscous, barley);
• flour and confectionery products (white bread, long loaf, noodles, croissant, cake, rolls, milk chocolate, donuts, crackers);
• sugar (glucose);
• carbonated and sweet drinks (cola, beer);
• containing starch: potatoes in any form;
• watermelon, pumpkin, boiled carrots, rutabagas, dates;

Conclusion

The glycemic index of foods is a serious indicator that should not be neglected. Thanks to him, you can learn which foods increase blood sugar and how to handle them correctly.

Proper nutrition, an active lifestyle will help to avoid the accumulation of excess fat and prevent diseases.

But you should not eat only lettuce leaves around the clock. It is enough to choose the right products with low GI, as well as cook correctly.

Remember, lack of glucose can lead to low blood sugar (hypoglycemia). Do not deny yourself sweets, but do it right, everything needs a measure. Keep track of nutrition, weight and health.

There is a lot more additional information about the glycemic index of foods in this video.

The glycemic index (GI) is measured for carbohydrate foods by their effect on blood glucose levels.

What is the glycemic index?

The parameter that shows how quickly your body breaks down the carbohydrates you eat into glucose is called the glycemic index.

Two foods with the same amount of carbohydrates can have different glycemic indexes.

A GI value of 100 corresponds to glucose. The lower the GI, the less the food raises blood sugar:

• low GI: 55 or less;
• average GI: in the range of 56-69;
• high GI: over 70.

Certain foods can boost your blood glucose so that it rises very quickly. This is because fast carbohydrates such as refined sugar and white bread are more easily converted into glucose by the body than the slow-digesting carbohydrates found in whole grains and vegetables.

The glycemic index makes it possible to distinguish fast-acting bad carbohydrates from slow-acting complex carbohydrates. This indicator can be used to fine-tune the carbohydrate count in the diet, which will help keep blood sugar at a stable level.

The GI is related to the unique characteristics of carbohydrates. For example, pasta and white bread, made from premium flour, contain equal amounts of starch, which is made up of long chains of glucose. However, the three-dimensional structure of the bread allows the starch to be more exposed to enzymes in the saliva and digestive tract. As a result, starch from bread breaks down better than from pasta, hence the bread has a higher GI.

Different types of starches also affect the GI value, even if the foods have the same amount of carbohydrates. That's why Whole grain spaghetti has a lower GI than white flour spaghetti.

Glycemic index of foods

The glycemic index of the same product can be different depending on several conditions:

There is a general rule - the foods that we eat as they grow in nature have a lower glycemic level than refined and cooked foods.

Fruits and berries

Despite the sweetness of many fruits, almost all of them contain complex carbohydrates. This is due to the acid, which is not felt in the berries due to fructose and a large amount of fiber.

Vegetables

Vegetables are high in fiber, which makes carbohydrates harder to digest.

The rule of thumb for choosing low-index vegetables to eat is not sweet or starchy.

Important: The GI of vegetables and other foods can change dramatically after cooking, see the processed foods table below.

Grains, nuts and legumes

Beverages

With drinks, everything is simple, if sugar is not added - you can!

processed foods

Low GI	Average GI	high GI
Yoghurt (35)	Instant Oatmeal (66)	Baguette (75)
Whole grain spaghetti (48)	Ice cream (60)	Baking (70)
Oatmeal (55)	Muesli (57)	Stewed carrots (85)
Bitter chocolate (30)	Popcorn (65)	Waffles (75)
Curd (30)	Black bread (65)	Corn flakes (81)
Milk (30)	Marmalade (65)	Jam (65)
	Whole grain bread (65)	Rice porridge (75)
	White flour pasta (65)	Sugar (70)
	Pizza (61)	White bread (75)
	Ketchup (55)	Chips (70)
	Mayonnaise (60)	Buns (95)
	Boiled potatoes (65)	Baked and fried potatoes (95)
	Boiled beets (65)

GI and weight loss

The glycemic index can be used to control appetite, which helps to competently lose extra pounds.

1. When you consume a high GI food, the amount of sugar in your blood rises dramatically, causing your body to stimulate the release of insulin into the bloodstream.
2. Insulin helps glucose enter the cells, thus creating a fat depot.
3. A large amount of insulin causes a sharp decrease in blood glucose, which provokes a strong feeling of hunger.
4. Since this jump occurs within one hour, you will be hungry again an hour after you have eaten a high GI food.
5. Thus, the total caloric intake during the day increases.

If you eat low GI food, the release of glucose into the bloodstream and insulin response will be slow and will not cause an attack of hunger - you will be able to control the absorption of food and reduce the total calorie intake during the day.

The glycemic index is not the only factor to consider when losing weight.

• The number of calories, vitamins and minerals in food is also important for the normal functioning of the body.
• Pizza and oatmeal have approximately the same GI, but oatmeal is preferable for biological value.
• Portion size is also important.
• The more carbs you eat, the more they will affect your blood sugar.

To lose weight based on GI you need:

1. add whole grains, legumes, fruits, nuts, low GI non-starchy vegetables to the diet;
2. reduce high GI foods - potatoes, white bread, rice;
3. Minimize consumption of sugary processed foods such as baked goods, sweets and sugary drinks. Never consume them alone, combine with low GI foods to reduce the resulting figure.

Any mainly contains foods with complex carbohydrates and protein. Moreover, this does not depend on the goal: losing weight or. This is due to the harm of refined sugars to the body.

A low GI diet helps reduce the likelihood of diabetes, heart and vascular disease, metabolic syndrome, stroke, depression, chronic kidney disease, and also prevents the formation of gallstones, breast, colon, prostate, and pancreas cancer.

The glycemic index of foods (GI) is a measure of the effect of foods on the rate at which blood sugar rises. The concept of the glycemic index is actively used to form a diet for diseases of the endocrine, digestive systems, and for weight loss.

There are three product groups:

• Products with a low glycemic index have an indicator of up to 50-55 units. This group includes almost all vegetables and some raw fruits, as well as dishes high in protein and fat.
• The average level - from 50 to 65 units - have some types of vegetables, fruits and cereals. For example, bananas, pineapple, oatmeal, buckwheat, peas, beets.
• Food with a high GI has a digital value of more than 70 units. This group includes fast carbohydrates: sugar, beer, flour products from white flour of the highest grade, etc.

Why is it important to consider the GI of foods

After eating food, the glucose contained in the food enters the gastrointestinal tract and increases blood sugar levels (glycemia). At the same time, the effect of foods on glycemia differs depending on the rate of breakdown of carbohydrates into simple sugars.

Fast carbohydrates (or simple, consisting of simple sugars - monosaccharides) have a high GI and quickly increase the concentration of sugar in the blood to the highest levels (hyperglycemia). In turn, the pancreas secretes the hormone insulin to lower sugar levels.

After eating fast carbohydrates, the concentration of glucose in the blood is extremely high, so a significant amount of insulin is released, which lowers the sugar level to below normal levels, causing hypoglycemia - a lack of glucose in the blood. This is the danger of products with a glycemic index above 80, since sugar surges, intensive work of the pancreas and the deposition of glucose in the form of fat reserves lead to diabetes and obesity.

In a completely different way, slow (complex) carbohydrates with complex polysaccharides in the composition, which, as a rule, have a low GI, act.

After eating a low GI food, blood glucose rises slowly, depending on the rate at which complex sugar molecules are broken down into simple ones. Thus, slow carbohydrates do not cause a jump in glucose and insulin, while an optimal state of all body systems is observed.

Who is a low GI diet for?

The use of foods with a low glycemic index, as the basis of the diet, is indicated for diseases of the endocrine system:

• when the pancreas cannot secrete enough insulin to lower glucose levels after eating simple carbohydrates, type 2 diabetes;
• with insulin resistance (pre-diabetic state), when insulin is secreted in excessive amounts, as a result of which the cells lose sensitivity to the hormone;
• in chronic pancreatitis to reduce the load on the pancreas and reduce the likelihood of developing diabetes.

Low glycemic index food table

Using the list of products makes it possible to quickly create a menu for diabetes or for weight loss, taking into account the glycemic index and calorie content.

Products with low GI have a number of advantages, as they have only a positive effect on the body, namely:

• contribute to a stable level of glucose in the blood;
• enable the body to use energy for life for a long time for 2-3 hours after eating;
• contain more fiber, which has a beneficial effect on digestion and maintains good microflora in the intestines;
• do not contribute to weight gain, since an increase in fat stores occurs during high blood insulin levels after eating a large amount of simple carbohydrates with a high glycemic index.

Grocery list	GI	Calories per 100 g
Bakery products, flour and cereals
Rye bread	50	200
Rye bread with bran	45	175
Whole grain bread (no flour added)	40	300
Whole grain bread	45	295
Rye bread	45
Oat flour	45
Rye flour	40	298
Flax flour	35	270
Buckwheat flour	50	353
Quinoa flour	40	368
Buckwheat	40	308
brown rice	50	111
Basmati rice, unpeeled	45	90
oats	40	342
Whole grain bulgur	45	335
Meat dishes and seafood
Pork	0	316
Beef	0	187
Chicken	0	165
Pork cutlets	50	349
Pork sausages	28	324
Pork sausage	50	Up to 420 depending on variety
Veal sausage	34	316
All kinds of fish	0	From 75 to 150 depending on the variety
fish cakes	0	168
Crab sticks	40	94
sea ​​kale	0	5
Sour-milk dishes
Skimmed milk	27	31
Low-fat cottage cheese	0	88
Curd 9% fat	0	185
Yogurt without additives	35	47
Kefir low fat	0	30
Sour cream 20%	0	204
Cream 10%	30	118
Chees Feta	0	243
Brynza	0	260
hard cheese	0	From 360 to 400 depending on the variety
Fats, sauces
Butter	0	748
All types of vegetable oils	0	From 500 to 900 kcal
Salo	0	841
Mayonnaise	0	621
Soy sauce	20	12
Ketchup	15	90
Vegetables
Broccoli	10	27
White cabbage	10	25
Cauliflower	15	29
Onion	10	48
Olives	15	361
Carrot	35	35
cucumbers	20	13
Olives	15	125
Bell pepper	10	26
Radish	15	20
Arugula	10	18
Leaf salad	10	17
Celery	10	15
Tomatoes	10	23
Garlic	30	149
Spinach	15	23
fried mushrooms	15	22
Fruits and berries
Apricot	20	40
Quince	35	56
cherry plum	27	27
Orange	35	39
Grape	40	64
Cherry	22	49
Blueberry	42	34
Pomegranate	25	83
Grapefruit	22	35
Pear	34	42
Kiwi	50	49
Coconut	45	354
Strawberry	32	32
Lemon	25	29
Mango	55	67
Mandarin	40	38
Raspberry	30	39
Peach	30	42
pomelo	25	38
plums	22	43
Currant	30	35
Blueberry	43	41
Sweet cherry	25	50
Prunes	25	242
Apples	30	44
Nuts, legumes
Walnuts	15	710
Peanut	20	612
Cashew nuts	15
Almond	25	648
Hazelnut	0	700
Pine nuts	15	673
Pumpkin seeds	25	556
Peas	35	81
Lentils	25	116
Beans	40	123
chickpeas	30	364
Mash	25	347
beans	30	347
Sesame	35	572
Quinoa	35	368
soy cheese tofu	15	76
Soy milk	30	54
Hummus	25	166
canned peas	45	58
Peanut butter	32	884
Beverages
Tomato juice	15	18
Tea	0
Coffee without milk and sugar	52	1
cocoa with milk	40	64
Kvass	30	20
Dry white wine	0	66
Dry red wine	44	68
Dessert wine	30	170

glycemic index diet

The glycemic index diet is an effective way to lose weight, as the diet is based on low GI foods.

High GI foods contribute to rapid weight gain. High insulin levels cause glucose from the blood to replenish fat cells. Insulin also blocks the body's ability to take energy from fat stores.

A diet with a low glycemic index for 10 days leads to a weight loss of 2-3 kilograms, which is facilitated by the following factors:

• the absence of fast carbohydrates in products, as a result of which there is no increase in the supply of adipose tissue;
• in the absence of fast carbohydrates in the diet, edema decreases and excess water is removed from the body;
• decreased hunger caused by normal blood sugar levels.

The diet should be built according to the following principle: three main meals and 1-2 snacks in the form of fruits or vegetables. At the same time, it is forbidden to eat food with an indicator above 70 for the first time after the start of the diet.

Upon reaching the desired weight, you can diversify the diet by adding foods with higher rates in a limited amount: 100-150 grams once a week.

The diet has a lot of advantages, as it contributes not only to weight loss, but also to the improvement of the whole organism, namely:

• acceleration of metabolism;
• normalization of the gastrointestinal tract;
• strengthening immunity due to the lack of sugar in the diet, which significantly reduces the body's defenses;
• reducing the likelihood of heart and liver disease;
• lack of deficiency of vitamins and minerals due to the use of a large number of vegetables and fruits.

For type 2 diabetes

Proper nutrition is an important element in the treatment of type 2 diabetes. The use of foods with a low GI slightly increases the level of glycemia, which makes it possible to avoid insulin therapy.

In the treatment of the disease, a low-calorie diet of 9 tables or a low-carbohydrate diet with a reduced content of complex carbohydrates is used. At the same time, despite the choice of diet, it is imperative to abandon foods with a high glycemic index.

A proper diet for diabetes allows not only to maintain blood glucose within the normal range, but also to lose weight, which, as a rule, is combined with diabetes.

How to lower your GI

The glycemic index of food, in most cases, is a constant value, but there are some tricks that can reduce the performance of both a single product and a combined dish from different products, namely:

• The GI of raw vegetables is always 20-30 units lower than thermally processed.
• To reduce carbohydrates, you must simultaneously consume high-quality fat (cheeses, coconut oil, etc.) or protein (eggs, fish, meat). But this technique does not work with the simultaneous use of sugar and fat.
• The more fiber consumed in one meal, the lower the GI of the total meal.
• To lower the GI of rice, it is necessary to boil rice groats with the addition of vegetable oil (1 tablespoon per liter of water), and then drain and freeze. Oil and freezing change the structure of starch in rice, which leads to a decrease in glycemic values.
• The glycemic index level drops as the food cools down.
• Use whole grains instead of cuts, flakes, etc.
• Do not boil grains and vegetables during cooking.
• Eat vegetables and fruits along with the peel, as the peel is the best source of fiber.
• Refuel food with lemon juice, since acid slightly reduces the rate of breakdown of carbohydrates in the composition of dishes.

To make a competent menu, it is necessary to take into account many factors: calorie content, composition, method of preparation and amount of food. One of these factors is the glycemic index, which is gaining great popularity in nutrition.

What is the glycemic index?

The glycemic index (GI) is a relative indicator that indicates the rate at which carbohydrates are converted into glucose, which is a source of energy for humans. The faster this process occurs, the higher the score of the product. Pure glucose is taken as 100 points, all other products are compared with this indicator. Due to their high fiber content, low glycemic index carbohydrates are slowly processed, and high GI foods quickly give energy to the body, raising blood sugar levels.

High GI and metabolic disorders

When sugar enters the blood, insulin begins to be released, which utilizes them, participating in the structure of cells. Entering the blood, insulin synthesizes glucose into glycogen, but when there is not enough space for it in the muscles and liver, it begins to be deposited in the subcutaneous fat. It becomes more difficult for the body to cope with the incoming energy and metabolic processes slow down.

We inherited this biochemical process from our ancestors, who rarely consumed simple carbohydrates. Due to the lack of “fast energy”, the body is accustomed to accumulating and storing it “in reserve” in the form of fat in order to protect itself from cold and hunger in winter.
Are High GI Foods Harmful?

Foods with a high glycemic index themselves do not pose a threat, their excessive consumption is harmful. The need for simple carbohydrates is only for people who play active sports, work hard or live in severe cold conditions. For an inactive person, their consumption will only bring harm, especially if the meal time falls in the evening, when physical activity is not expected after a heavy dinner.

Glucose inevitably provokes the release of insulin, which tends to cause severe bouts of hunger, which can only be satisfied with large portions of food. This is a kind of vicious circle that leads to strong food addiction, diabetes and obesity. To feel full, a person begins to overeat, which leads to a condition called reactive hypoglycemia. Its symptoms are drowsiness, loss of strength, apathy, decreased physical and mental performance, and most importantly, strong appetite and impaired metabolism.

But it’s not worth completely abandoning high GI foods, sometimes they can be useful: for example, after playing sports, “” opens when the sweets and starchy foods consumed will actively participate in the structure of cells and replenish the expended strength. They are also indispensable during long races and before competitions, when you need to quickly get a big burst of energy without filling the stomach completely.

Glycemic index: tables

Actual figures may differ from those given in the tables depending on the method of preparation and use of food, combination with spices and other products, as well as the degree of ripeness.

high glycemic index

Name	GI
corn syrup	115
Beer	110
BreadGlucose and glucose syrup	100
Sweet pastries and pancakes	95-100
potato	90-100
honey Rice and rice flour Wheat flour Instant cereals Popcorn and corn flakes	90
pumpkin and watermelon	87
Cooked celery and turnip	85
Carrot Cakes, cupcakes and donuts	80
Biscuits Sweet soda Jam, marmalade and jelly Dumplings Potato chips Milk chocolate, sweets and chocolate bars	70

Average glycemic index

It fluctuates between 65-40 points:

Name	GI
ripe bananas Pea soup Boiled potatoes Canned peas and corn Rye and whole grain bread Raisins and dried fruits Vermicelli Shortbread Orange juice	65
Ice cream Thin crust pizza apricots Milk and cocoa drinks brown rice Pearl barley	60
Mustard and ketchup Grape and mango juice Spaghetti chocolate cream Oatmeal cookies Brown rice Tomato soup Sweet yogurt	55
Baking with buckwheat flour Unprocessed buckwheat Apple juice Chocolate dragees Barley porridge Durum wheat pasta	50
A pineapple Grape tomato paste Grapefruit Bread with bran	45
White beans Salted peanut butter Apple juice Fish sticks pumpkin bread Corn porridge bean soups	40

Low glycemic index

From 35 points and below:

Name	GI
Low fat sugar free yogurt raw carrot Fructose ice cream Nectarine	35
Tomato Pearl barley Lentils Blueberry, blackberry Mandarin bitter chocolate	30
Raspberry, strawberry Red currants Almond and hazelnut paste	25
Almond flour Soy sauce Soya beans eggplant	20
nuts Pesto sauce	15
Avocado leaf lettuce Broccoli	To 10

How to use GI for diabetes and weight loss

Most diets are aimed at minimizing or eliminating fast-digesting carbohydrates from the diet, which is not entirely correct. The glycemic index has nothing to do with the caloric content of food, so you should not focus only on it when compiling a diet menu. It is necessary to take into account the percentage of carbohydrates in products. For example, the GI of nuts does not exceed 20 points, but their calorie content is 500-600 kcal. This difference is explained by the fact that per 100 grams of total mass they have 10 grams of carbohydrates.

It is wrong to focus solely on GI and diabetes: the tables show the values ​​​​for a person with normal insulin production, but in a patient these values ​​\u200b\u200bwill be higher (depending on individual characteristics). For example, after a serving of cottage cheese in a patient with type 1 diabetes, the amount of sugar in the body will go off scale, and a patient with type 2 diabetes will not feel any changes.

Video: How to use the Glycemic Index table

Conclusion

Summing up, we can say that the use of GI indicators will be effective only with the advice of a doctor and taking into account the consumed carbohydrates in grams. Making these calculations is difficult, but worth it: you can normalize your weight, control your appetite and be energetic throughout the day.

Be sure to read about it

For the convenience of diabetics, a complete table with glycemic indices was compiled. With its help, you can quickly find the product of interest or choose what to cook a dish from. Focus on the glycemic index from top to bottom - at the top are the most useful foods for diabetes with a low GI index.

The lower you go, the less benefit and more harm to the diet.

The lowest positions are foods that need to be treated with special attention and eat as little as possible.

Clinical picture

What doctors say about diabetes

Doctor of Medical Sciences, Professor Aronova S. M.

For many years I have been studying the problem of DIABETES. It's scary when so many people die and even more become disabled due to diabetes.

I hasten to announce the good news - the Endocrinological Research Center of the Russian Academy of Medical Sciences has managed to develop a drug that completely cures diabetes mellitus. At the moment, the effectiveness of this drug is approaching 100%.

Another good news: the Ministry of Health has achieved the adoption special program which covers the entire cost of the drug. In Russia and CIS countries, diabetics before can get a remedy IS FREE.

Learn more>>

What is the glycemic index, the advantages of the table

For those who do not yet know what the glycemic index is, go to the general section. By the way, they will soon appear there, or maybe at the time you are reading, more convenient articles with specific tables have already appeared - a table of products with low GI, high GI, a table of cereals, fruits, etc. I will try to fill the section as far as possible.

Briefly about GI(glycemic index), it is a measure of the rate of increase in glucose levels in the body after eating a product. The maximum index number is 100. This is pure glucose.

Anything between 70 and 100 is high. These are chips, sweet bars, etc. You need to eat such foods as little as possible, but not completely eliminated. Remember, with proper nutrition, it is important to eat in a balanced way, but in moderation.

From 50 (55) to 69 - the average glycemic index. Pasta, bananas and other carbohydrate goodies got into it. We eat such foods with an accurate count of bread units in the morning.

Well, our favorite zone up to 50 (55) is green. Here are all the products allowed and useful for diabetes - vegetables, berries, tofu ...

be careful

According to the World Health Organization, 2 million people die every year from diabetes and its complications. In the absence of qualified body support, diabetes leads to various complications, gradually destroying the human body.

The most common complications are: diabetic gangrene, nephropathy, retinopathy, trophic ulcers, hypoglycemia, ketoacidosis. Diabetes can also lead to the development of cancerous tumors. In almost all cases, a diabetic either dies while struggling with a painful disease, or turns into a real invalid.

What should people with diabetes do? The Endocrinological Research Center of the Russian Academy of Medical Sciences succeeded make a remedy completely curing diabetes.

Currently, the Federal program "Healthy Nation" is underway, within the framework of which this drug is issued to every resident of the Russian Federation and the CIS IS FREE. For detailed information, see official website MINISTRY OF HEALTH.

Values ​​50(55) are indicated, since different sources have different values ​​for the border of the green zone.

The convenience of the table is its simplicity. No need to calculate anything, just find the right product and find out what you will cook today's dinner from. The index allows you to better adjust nutrition.

The disadvantage of the GI table

Of course, the glycemic indexes of foods in the table are conditional values. It should also be borne in mind that the table contains the values ​​​​of raw products. Heat treatment increases GI. But since no one can accurately calculate the indices for each degree of cooking, fortune-telling and estimates are already taking place here. That is why I like to control the eaten bread units.

So, the full gi table is given below:

• Short
• Average
• High

Glycemic index - low index table

Parsley, basil, oregano	5GI
Leaf salad	9GI
Avocado	10GI
Spinach	15GI
Soya	15GI
Tofu	15GI
Rhubarb	15GI
Pickles	15GI
Peanut	15GI
Olives	15GI
Leek	15GI
Pesto	15GI
Onion	15GI
Mushrooms	15GI
Ginger	15GI
Asparagus	15GI
Hazelnut, pine nuts, pistachios	15GI
fresh cucumber	15GI
Chilli	15GI
Cauliflower	15GI
Brussels sprouts	15GI
Bran	15GI
Celery	15GI
Cashew nuts	15GI
cabbage	15GI
Broccoli	15GI
Almond	15GI
soy yogurt	20GI
Eggplant	20GI
Artichoke	20GI
Peanut butter (no sugar)	20GI
Gooseberry	25GI
Pumpkin seeds	25GI
Strawberry wild-strawberry	25GI
soy flour	25GI
Red currants	25GI
Raspberry fresh	25GI
golden beans	25GI
green lentils	25GI
Cherry	25GI
Blackberry	25GI
Mandarin fresh	30GI
passion fruit	30GI
Milk (any fat content)	30GI
Almond milk	30GI
Bitter chocolate (over 70%)	30GI
Blueberries, lingonberries, blueberries	30GI
yellow lentils	30GI
Fat-free cottage cheese	30GI
Tomato (fresh)	30GI
Fresh pear	30GI
Jam (no sugar)	30GI
fresh beets	30GI
fresh carrot	30GI
Garlic	30GI
Green bean	30GI
fresh grapefruit	30GI
brown lentils	30GI
fresh apricot	30GI
Soy milk	30GI
Yeast	31GI
Tomato juice	33GI
fresh peach	34GI
Pomegranate	34GI
fresh nectarine	34GI
Beans	34GI
Low fat natural yoghurt	35GI
Flax flour	35GI
Pea flour	35GI
Soy sauce (no sugar)	35GI
fresh quince	35GI
fresh plum	35GI
fresh orange	35GI
Sesame	35GI
Chinese noodles and vermicelli	35GI
fresh green peas	35GI
dried tomatoes	35GI
Dijon mustard	35GI
fresh apple	35GI
chickpeas	35GI
Wild (black) rice	35GI
Prunes	40GI
Dried apricots	40GI
Carrot juice (no sugar)	40GI
Pasta cooked al dente	40GI
dried figs	40GI
Buckwheat	40GI
Rye flour	40GI
Whole grains (flour, breakfast, bread)	43GI
Orange fresh	45GI
Oat flour	45GI
Grape	45GI
Coconut	45GI
Brown basmati rice	45GI
canned green peas	45GI
Grapefruit juice (no sugar)	45GI
Cranberries (fresh or frozen)	47GI

These are fruits and vegetables that are low in sugar and high in fiber. Also in this table are soy products based on vegetable proteins. Low glycemic foods also include greens and brown rice.

Our readers write

Topic: Defeated diabetes

From: Lyudmila S ( [email protected])

To: Administration my-diabet.ru

At 47, I was diagnosed with type 2 diabetes. In a few weeks I gained almost 15 kg. Constant fatigue, drowsiness, feeling of weakness, vision began to sit down. When I turned 66 years old, I was already steadily injecting myself with insulin, everything was very bad ...

And here is my story

The disease continued to develop, periodic attacks began, the ambulance literally brought me back from the next world. I always thought that this time would be the last...

Everything changed when my daughter gave me one article to read on the Internet. You have no idea how grateful I am to her. This article helped me completely get rid of diabetes, a supposedly incurable disease. For the last 2 years, I started to move more, in spring and summer I go to the country every day, my husband and I lead an active lifestyle, we travel a lot. Everyone is surprised how I manage to do everything, where so much strength and energy come from, everyone will not believe that I am 66 years old.

Who wants to live a long, energetic life and forget about this terrible disease forever, take 5 minutes and read this article.

Go to article>>>

Glycemic index - average values

Apple juice (no sugar)	50GI
brown brown rice	50GI
Persimmon	50GI
Mango	50GI
Lychee	50GI
Pineapple juice without sugar	50GI
Kiwi	50GI
Cranberry juice (no sugar)	50GI
basmati rice	50GI
canned peaches	55GI
Bulgur	55GI
Mustard	55GI
Ketchup	55GI
Grape juice (no sugar)	55GI
Sweet canned corn	57GI
Arabian pita	57GI
papaya fresh	59GI
Cocoa powder (with added sugar)	60GI
Oat groats	60GI
Melon	60GI
long grain rice	60GI
Chestnut	60GI
Banana	60GI
Sprouted grains of wheat	63GI
Whole wheat bread	65GI
Yam (sweet potato)	65GI
Jacket boiled potatoes	65GI
Rye bread	65GI
Maple syrup	65GI
Raisin	65GI
canned pineapple	65GI
Marmalade	65GI
Black yeast bread	65GI
Beets (boiled or stewed)	65GI
Orange juice	65GI
Instant oatmeal	66GI
fresh pineapple	66GI
Wheat flour	69GI

Foods with a medium glycemic index include sweet fruits and vegetables, whole grain breads, sauces, and some canned foods. Defeated diabetes at home. It's been a month since I forgot about sugar spikes and taking insulin. Oh, how I used to suffer, constant fainting, emergency calls ... How many times I went to endocrinologists, but they say only one thing - "Take insulin." And now the 5th week has gone, as the blood sugar level is normal, not a single injection of insulin, and all thanks to this article. Anyone with diabetes should read this!

Read full article >>>

The glycemic index of products, the table of which is presented above, will help a diabetic to better control their sugar levels and proper nutrition.

Try to eat more foods with a low index to avoid sudden spikes in blood glucose.

Use the values ​​from the table to ensure that a person with diabetes always has the right diet.

Drawing conclusions

If you are reading these lines, we can conclude that you or your loved ones have diabetes.

We conducted an investigation, studied a bunch of materials and, most importantly, tested most of the methods and drugs for diabetes. The verdict is:

All drugs, if they gave, then only a temporary result, as soon as the reception was stopped, the disease sharply intensified.

The only drug that has given a significant result is Difort.

At the moment, this is the only drug that can completely cure diabetes. Difort showed a particularly strong effect in the early stages of the development of diabetes.

We made a request to the Ministry of Health:

And for readers of our site now there is an opportunity
receive DEFORTH. IS FREE!

Attention! Cases of the sale of counterfeit Difort have become more frequent.
By placing an order using the links above, you are guaranteed to receive a quality product from the official manufacturer. In addition, ordering official website, you get a money back guarantee (including shipping costs) if the drug does not have a therapeutic effect.