The Glycemic index of foods (GI) is a measure of the speed of increase of level of glucose in the blood after consumption of the product, rich in carbohydrates. Glucose itself has the highest rating – 100. This means that the more glycemic index of the product is close to 100, the faster it will begin to be absorbed into the blood, increasing the sugar level, and then with the same speed lowering it.
Some methods do not take as a reference product glucose and white bread.
Foods with a low glycemic index are much slower to digest. This helps to maintain blood glucose at a constant level for a long time.
Glycemic index of the product depends on:
- species carbohydrates (simple or complex), simple carbohydrates have high GI,
- quantities plant fiber in the product, fiber reduces glycemic index,
- availability of proteins, GI also falls,
- method of heat treatment, any heat treatment usually increases the GI of the product.
The glycemic index Diet was originally designed to control blood glucose levels in people suffering from diabetes. The test results of this technique were able to meet all expectations, if not to say more. Patients who they began to eat food with a low glycemic index, there was not only a decrease in blood glucose and improved health, but also weight loss. After this discovery, this diet began to be used both to maintain a constant level of sugar in the blood, and to reduce body weight.
A determine to what kind of carbohydrates refers to a particular product helps a special table of glycemic indices.
Table glycemic index food products and dishes:
|less than 15||
White cabbage, cauliflower, Brussels sprouts, broccoli, kohlrabi, sauerkraut, courgettes, cucumbers, ginger, green beans, spinach, sorrel, turnip, pumpkin, asparagus, radish, radish, rhubarb, leek, eggplant, squash, sweet pepper, mushrooms, olives, bran
Cherries, cherries, blueberries, plums, prunes, grapefruit, cranberries, lemon, soybeans, soy bread, pumpkin seeds, nuts, peanuts, kefir, yogurt without sugar, bitter chocolate (more than 60% cocoa)
Apples fresh and dried, pears, white, red and black currants, raspberries, peaches, dried apricots, dried apricots, fresh green peas, beans, beans, including pod, lentils, celery root, tomatoes, raw carrots, whole milk, yogurt, natural low-fat cottage cheese, beer yeast, milk chocolate
Dried Dates, grapes, tangerines, oranges, melon, strawberries, strawberries, gooseberries, pineapple, coarse flour noodles, rye bread with bran, cereals wheat, barley, oat, buckwheat porridge, oat, beer, kvass
Mango, kiwi, green peas, pelmeni, dumplings, meat pies, cottage cheese, pasta (from durum wheat), brown rice, muesli without sugar, biscuits, oatmeal, canned juices (Apple, pear, grape)
Bananas, jam, jam, ice cream cream, ice cream, chocolate, marmalade
Watermelon, raisins, beets, corn in grains, boiled potatoes, peeled rice (white), pancakes, pancakes, cheesecakes, biscuit, chocolate bar, ice cream milk, brown sugar
White bread, rolls, any except the butter, honey, caramel, lollipops, marshmallow