Glycemic index of products

Preservation of optimum weight during all life – need of each person. There is a set of information on how to lose excess weight by means of diets or physical trainings.


But the majority eager to look ideally face such problems: inability to long adhere to food restrictions, the depressions caused by the shortage of vitamins because of unbalanced food, failures in work of an organism from sharp loss of weight. What the well-wishers advising new recipes of weight loss hold back.


Really to understand that it is necessary for selection of healthy nutrition, it is necessary to understand such concepts as the glycemic and insulin index, what is it and that means.

What is the glycemic index of products (GI) how to learn and calculate.

All know division of food by origin on vegetable and animal. Also you for certain heard about the importance of proteinaceous products and danger carbohydrate, especially for diabetics. But whether so everything is simple in this variety?


For clearer understanding of influence of food, it is just necessary to learn to define the index. Even the index of fruit is various in size, is dependent on their look in spite of the fact that they are used in many diets. According to responses, dairy and meat products which nutrition value depends, in particular, on a way of their preparation especially ambiguously behave.


The index indicates assimilation speed by an organism of uglevodosoderzhashchy products and increases in level of sugar in blood, in other words — that amount of glucose which is formed in the course of digestion. What means in practice — the products having the high index are saturated a large number of simple sugars, according to bigger speed give the energy to an organism. The products having the low index on the contrary, slowly and evenly.

The formula of calculation of GI at an equal share of pure carbohydrate allows to define the index:

GI = Area of a triangle of the studied carbohydrate/Area of a triangle of glucose x 100

For usability the settlement scale consists of 100 units where 0 is a lack of carbohydrates, and 100 — pure glucose. The glycemic index has no communication with caloric content or feeling of saturation and also is not constant. Treat the factors influencing its size:

way of processing of dishes;
grade and type;
type of processing;
recipe.
As the standard concept the glycemic index of products was entered by doctor David Dzhenkinson, professor of the Canadian university in 1981. Definition of optimum food for the people having diabetes was the purpose of its calculation. 15 years' testings led to creation of the new classification based on a quantitative index of GI that in turn changed approach to nutritional value of products radically.

Products with the low glycemic index


This category as much as possible is suitable for weight loss and for diabetics, thanks to what slowly and evenly gives useful energy to an organism. So, for example, fruit — a health source — food with the small index, capable to burn fats thanks to the L-carnitine, has high nutrition value. Nevertheless, the index of fruit not such high to what it seems. At what food carbohydrates with the low and lowered index contain, it is given below in the table.

It is worth remembering that the considered indicator is not connected with caloric content in any way and it is worth to remember about it by drawing up the week menu.

The full table — the list of carbohydrates and the list of products with the low index

GI product


cranberry (fresh or frozen) 47
grapefruit juice (without sugar) 45
tinned green peas 45
brown basmati rice 45
coco 45
grapes 45
orange juice 45
toast from whole-grain bread 45
tselnotsernovy ready breakfasts (without sugar and honey) 43
buckwheat 40
dried figs 40
the pasta cooked "al an awning" 40
carrot juice (without sugar) 40
dried apricots 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
orange 35
fresh plum 35
fresh quince 35
soy sauce (without sugar) 35
fat-free natural yogurt 35
ice cream on fructose 35
haricot 34
nectarine 34
grenades 34
peach 34
compote (without sugar) 34
tomato juice 33
yeast 31
soy milk 30
apricot 30
brown lentil 30
grapefruit 30
green beans 30
garlic 30
fresh carrots 30
fresh beet 30
jam (without sugar) 30
pear fresh 30
tomato (fresh) 30
cottage cheese fat-free 30
yellow lentil 30
bilberry, cowberry, blueberry 30
bitter chocolate (more than 70% of cocoa) 30
almond milk 30
milk (any fat content) 30
passion fruit 30
tangerine fresh 30
blackberry 20
cherry 25
green lentil 25
golden haricot 25
raspberry fresh 25
red currant 25
soy flour 25
strawberry, wild strawberry 25
pumpkin sunflower seeds 25
gooseberry 25
peanut paste (without sugar) 20
artichoke 20
eggplant 20
soy yogurt 20
almonds 15
broccoli 15
cabbage headed 15
cashew 15
celery 15
bran 15
Brussels sprout 15
cauliflower 15
chili pepper 15
cucumber fresh 15
filbert, pine nut, pistachios, walnut 15
asparagus 15
ginger 15
mushrooms 15
vegetable marrow 15
onions 15
pesto 15
leek 15
olives 15
peanut 15
salty and pickles 15
rhubarb 15
tofu (soy cottage cheese) 15
soy 15
spinach 15
avocado 10
sheet salad 9
parsley, basil, vanillin, cinnamon, oregano 5

As you see — meat, fish, the bird and eggs are absent in tables as practically do not contain carbohydrates. Actually are products with the zero index.


Respectively for weight loss by the best decision will combine proteinaceous food and products with the small and lowered index. Such approach is successfully used in many proteinaceous diets, proved the effectiveness and harmlessness, numerous positive responses are confirmation of what.


How to lower the glycemic index of products and whether it is possible? There are several ways for decrease in GI:


in food there has to be as much as possible cellulose, then its total GI will be lower;
to pay attention to a way of cooking, for example, potatoes puree has ideks above, than boiled potato;
one more way — to combine proteins with carbohydrates as the second increase assimilation of the first.
As for products with the negative index, the majority of vegetables, especially green belongs to them.

Average GI

For maintenance of full value of food it is worth paying attention also to the table with the average index:

GI product

wheat flour 69
fresh pineapple 66
instant porridge 66
orange juice 65
jam 65
beet (boiled or stewed) 65
black barmy bread 65
fruit jelly 65
muesli with sugar 65
tinned pineapple 65
raisin 65
maple syrup 65
rye bread 65
potatoes boiled in a uniform 65
sorbent 65
sweet potato (sweet potatoes) 65
wholly grain bread 65
tinned vegetables 65
pasta with cheese 64
germinated seeds of wheat 63
wheat flour 62 fritters
pizza on thin wheat dough with tomatoes and cheese 61
banana 60
chestnut 60
ice cream (with addition of sugar) 60
long granular rice 60
lasagna 60
industrial mayonnaise 60
melon 60
porridge 60
cocoa powder (with addition of sugar) 60
papaya fresh 59
Arab pita 57
sweet tinned corn 57
grape juice (without sugar) 55
ketchup 55
mustard 55
spaghetti 55
sushi 55
bulgur 55
tinned peaches 55
shortcake 55
basmati rice 50
cranberry juice (without sugar) 50
kiwi 50
pineapple juice without sugar 50
treat 50
mango 50
persimmon 50
brown crude rice 50
apple juice (without sugar) 50


Products with high GI


There are three main ways of power consumption, received by an organism from carbohydrates: creation of a reserve on the future, restoration of a stock of a glycogen in muscular tissue, use at the moment.


At a constant surplus of glucose in blood the natural order of production of insulin because of pancreas exhaustion breaks. As a result significantly metabolism towards priority of accumulation, but not restoration changes.


Carbohydrates with the high index most quicker turn into glucose and when the body has no objective need for energy completion, it goes for preservation in fatty stocks.


But whether the products in itself having and containing the high index are so harmful? In fact — no. Their list is dangerous only at the excessive, uncontrolled and aimless use at the level of a habit. After the wearisome training, physical activity, outdoor activities it is worth resorting to food of this category, for high-quality and fast enrollment of forces. In what products most of all glucose, and it is visible in the table.

The products containing high GI


GI product


beer 110
dates 103
glucose 100
the modified starch 100
toast from white loaf 100
swede 99
rich rolls 95
baked potatoes 95
fried potatoes 95
potato baked pudding 95
rice noodles 92
tinned apricots 91
bezglyutenovy white loaf 90
white (sticky) rice 90
carrots (boiled or stewed) 85
hamburger buns 85
corn flakes 85
unsweetened popcorn 85
rice pudding on milk 85
mashed potatoes 83
cracker 80
muesli with nuts and raisin 80
sweet donut 76
pumpkin 75
watermelon 75
French baguette 75
rice porridge on milk 75
lasagna (from wheat of soft grades) 75
unsweetened wafers 75
millet 71
chocolate bar (Mars, "Snickers", "Twix" and similar) 70
milk chocolate 70
sweet sparkling water ("Coca-Cola", Pepsi Cola and similar) 70
croissant 70
noodles from soft grades of wheat 70
pearl barley 70
potato chips 70
risotto with white rice 70
brown sugar 70
white sugar 70
couscous 70
semolina 70