The glycemic index and calorie content of boiled chicken. The glycemic index of different types of cabbage, useful properties. Metabolic Disorders from High GI Foods

The zero glycemic index for chicken, shrimp, beef and virtually all types of fish makes them affordable for diabetics. In addition to this indicator, when drawing up a diet, be sure to take into account the calorie content of the dish and the combination of its components. When cooking, remove the skin and excess fat, give preference to baking, boiling and steaming.

What is GI?

The glycemic index records how much a person's blood sugar will increase after eating a certain food. The higher its value, the faster food is absorbed, and the higher the jump in sugar. Good and bad carbohydrates are associated with the glycemic index.

A high GI indicates the presence of bad carbohydrates: blood sugar immediately rises for a short time, and then debugs in the form of fats. When consuming foods with a low GI:

• the body is saturated with useful substances;
• food is digested more slowly;
• the body receives an optimal supply of energy for the day;
• there is no drowsiness and a feeling of heaviness.

What kind of gi does meat have?

Protein foods are the basis of most diets. Meat, fish and offal are very high in protein and low in carbohydrates. Protein has a beneficial effect on the body, builds muscle mass and reduces weight. In fish and meat products, the glycemic index is often lower than that of other foods, but doctors also take into account the calorie content of the product when drawing up the menu.

Although pork is fatty, it can be eaten with diabetes mellitus, since the GI is low.

Due to its high fat content, pork and diet food are incompatible. However, due to the zero glycemic index, it is recommended for diabetics: pork quickly saturates and restrains blood sugar. This applies to meat, not pork-based dishes. The GI of some pork-based foods:

• cutlets - 50;
• pork sausages - 28;
• sausages - 50;
• schnitzel - 50.

Beef indicator

Beef is considered a diet food, it is a low-calorie product with healthy vitamins and minerals. Meat has a zero glycemic index, but dishes based on cow meat have increased indicators:

• cheburek - 79;
• ravioli - 65;
• beef pie - 64;
• dumplings - 55;
• cutlet - 40;
• veal sausage - 34;
• sausages - 28.

Glycemia levels in chicken and turkey

Chicken dishes are considered dietary. Even with the addition of vegetables, chicken is low in calories and low in GI. The main rule when preparing chicken dishes is to remove excess fat and skin. Chicken breast is inexpensive and readily available meat for most. Better to choose poultry raised on small farms. The turkey is hypoallergenic. It contains no carbohydrates, only 0.7 g of fat, but the protein is off scale - 19.3 grams. In combination with a low glycemic index, turkey dishes can be used as the basis of a meat diet for diabetics.

Lard index

Lard has a zero glycemic index, as well as many beneficial micronutrients.

Lard is a fatty and high-calorie product: 100 g of smoked product contains 816 kcal. Therefore, the diabetic tries to exclude it from the diet. And completely in vain. Lard has a zero glycemic index, it has a large amount of useful macronutrients and minerals, so you should not completely abandon it. Having pampered himself several times a week with a small piece, the patient receives:

• Archaidonic acid and lecithin. Cleans the walls of blood vessels from cholesterol plaques.
• Selenium. Ensures the functioning of the thyroid gland.
• Palmitic, stearic, oleic and linoleic acids. Strengthens immunity and normalizes heart function.
• "Good" cholesterol. Strengthens the heart muscle.

The biological activity of lard is 5 times higher than butter. Prefer fresh or salty foods. Fried and smoked lard is not healthy.

Lamb main indicators table

Doctors have long noticed that in regions where lamb is the basis of the diet, residents are rarely diagnosed with high cholesterol and sugar. Lamb contributes to the normalization of hematopoietic processes and is considered a preventive dish for diabetes. Lamb fat protects against viruses and colds. Due to the low calorie content, the dishes are allowed to be included in the diet of diabetics and people with increased body weight.

Offal

They are an independent dish and are part of many recipes. Boiled beef liver pate, boiled tongue, chicken heart salad have a low glycemic index and are useful for type 2 diabetes. Don't add potatoes to this type of food. This combination increases the GI level and calorie content of meals.

There are conditions of the body that require strict adherence to the rules of diet therapy. These include diabetes mellitus, obesity, atherosclerosis, liver and kidney disease. The glycemic index and calorie content of popular food products allow you to correctly compose a personal menu by adding or excluding certain elements.

GI is a number that specifies the rate at which blood glucose levels rise after a particular product enters the body. Now there are a number of tables in which the calculated indicators are already listed. The calculations were carried out by comparing the body's response to pure glucose, the index of which is 100 units, and a certain food product.

Low GI values ​​indicate that blood sugar levels rise slowly and slightly. The higher the numbers, the faster the glycemia builds up after consuming the product.

GI depends on the following factors:

• the type of saccharides in the composition;
• the amount of fiber;
• way of processing products;
• the ratio of carbohydrates to lipids and proteins.

Important! Low GI scores - up to 40, medium - from 40 to 70, high numbers - above 70.

Calorie content

Calorie content is the amount of energy that the body receives in the process of consuming certain products as a result of their breakdown into simple substances. The energy value of food is measured in kilocalories (kcal). Oxidation gives the body the following amount of energy:

• 1 g of protein - 4 kcal;
• 1 g of lipid - 9 kcal;
• 1 g carbohydrate - 4 kcal.

Knowledge about the components of the product - the possibility of adjusting the personal diet

Knowing the amount of constituent substances, it is possible to calculate how much energy a person will receive with the food they eat.

Protein

The body's daily requirement is about 2 grams per kilogram of body weight. More than half of the supplied substance must belong to the group of plant origin. When compiling an individual diet, you should include those foods that are rich in protein, but at the same time have a low calorie content.

Lipids

It is necessary to reduce the amount of animal fats and increase the lipids of plant origin. Animal lipids provoke an increase in triglycerides and cholesterol in the circulating blood, increasing the risk of atherosclerosis. This is especially important to take into account in diabetes mellitus, when macro- and microangiopathies are constant companions of patients.

Important! Preference should be given to olive and canola oils, as well as seafood rich in fatty acids (Omega-3).

Carbohydrates

It is better to eat foods that have complex carbohydrates in their composition, and refuse simple carbohydrates that have high glycemic indices. A significant amount of vegetables, fruits, legumes, and berries is introduced into the diet.

Overall score

This is a final indicator that simultaneously takes into account several characteristics of products (GI, calorie content, the ratio of lipids and carbohydrates). A 10-point scale is used, using which, not the benefits of the product for the body are determined, but how it affects the decrease in body weight. The highest figures indicate that the product needs to be consumed more often, low figures - less often or completely abandoned.

Nutritional value

This indicator is calculated taking into account the amount of vitamins, minerals, amino acids, phytoelements included in the product (does not include lipids and carbohydrates). Here, a scale of 100 points is used, with 0 being the lowest nutritional value and 100 being the highest.

Vegetables

Vegetables are a source of vitamins, minerals, fiber. The combination of this kind of food in the diet has a beneficial effect on the human body, normalizes the digestive tract, and increases the likelihood of assimilation of each vitamin in the composition. Vegetables should be an obligatory part of the daily menu of not only a sick person, but also a healthy person.

Products practically do not contain lipids, have low protein and carbohydrate numbers. In most cases, they are low in calories. The main value of vegetables is that they have a significant amount of ascorbic acid, pectin, folic acid, carotene, and minerals. The daily requirement is at least 600 g.

The table shows the GI and calorie values ​​of the most popular vegetables.

GI and calorie data - the ability to add or exclude necessary foods

How to increase your vegetable intake
There are several tips to increase the number of "residents" of the garden in the daily diet:

• sandwiches with chopped vegetables;
• vegetable pizza;
• homemade sauces based on fresh or frozen vegetables;
• vegetable soups, borscht;
• if a person likes to eat in restaurants and cafes, order vegetable salads, snacks, baked vegetables as a side dish;
• wash, cut and put your favorite vegetables in a conspicuous place so that there is a desire to eat them;
• the nutritional value of frozen foods does not differ from fresh ones, so they can be safely added to the first and second courses.

Fruits and berries

Fruit is a succulent fruit of a bush or tree that is suitable for human consumption. These products are valuable for their rich composition (especially vitamin C), indispensable for daily consumption. In terms of energy ratio, most fruits have the following composition:

• proteins - about 10%;
• lipids - about 3-5%;
• carbohydrates - 85-90%.

High levels of carbohydrates do not interfere with the inclusion of foods in the diet, even for patients with diabetes mellitus, since there are a number of fruits with low glycemic index values. Fiber and rich vitamin and mineral composition will only be beneficial.

Berries are a storehouse of irreplaceable substances. Their beneficial properties are aimed at restoring the body's immune defense, cleansing, saturating cells and tissues with vitamins and microelements.

Fruits and berries have the following composition:

• beta carotene;
• B-series vitamins;
• tocopherol;
• a nicotinic acid;
• trace elements (potassium, iron, manganese, calcium);
• essential amino acids;
• bioflavonoids.

The above substances are necessary to strengthen the vascular walls and increase their elasticity, stabilize blood pressure, and normalize metabolism. They are able to protect the body from free radicals, improve blood circulation, have an antitumor effect, and restore defenses.

Fruits and berries are irreplaceable products in the daily menu of a healthy person and a diabetic

Flour products and cereals

Indicators of GI, nutritional value and calorie content of cereals are directly dependent on the type of raw materials used and the method of its processing, and flour products - on the type of flour. The most useful are those cereals that have not been polished and peeled off (brown rice, oatmeal). It is the shell that contains a huge amount of protein, B-series vitamins, iron, tocopherol, essential amino acids and minerals. In addition, unpeeled cereals have a lower GI, since they are characterized by slow absorption of carbohydrates from the gastrointestinal tract into the bloodstream.

Important! Cereals and flour products contain up to 80% of carbohydrates in the composition, up to 13% of proteins, no more than 6% of lipids. The average calorie content is 320-350 kcal per 100 g of product.

Popular cereals that are popular with diabetics and those who decide to lead a healthy lifestyle:

• Buckwheat (GI 40-55, 355 kcal) - boiled cereals have lower glycemic indexes than boiled ones. Has a significant amount of iron, is practically not saturated with lipids. It is advisable to consume in the morning with proteins.
• Rice (white - 65 and 339 kcal, brown - 45 and 303 kcal) - is rich in B vitamins and essential amino acids.
• Millet (GI 70, 348 kcal) - it is advisable to make a thin porridge, then it has a smaller amount of sugars. Binds free radicals, removes excess cholesterol, has a positive effect on the liver, activates the digestive tract.
• Wheat groats (GI from 40 to 65) - the group includes arnautka, couscous, bulgur and spelled. The product is high in calories, but lowers glucose levels, stimulates regeneration processes, the work of the intestinal tract, and improves the activity of the central nervous system.
• Corn grits(GI up to 70, 353 kcal) - has a significant amount of magnesium, zinc, iron, vitamins B, A.
• Perlovka (GI up to 30, 350 kcal) is a leader in safety and useful ingredients. Contains a lot of protein, fiber, trace elements, has the ability to reduce the amount of glucose in the blood.
• Barley groats (raw - 35, boiled - 50, 349 kcal) - can lower cholesterol levels, normalize the central nervous system, and strengthen the immune system.
• Oatmeal (GI 40, 371 kcal) is a safe and healthy product, but flakes should be used without additives and impurities.

Pastry products belong to the group of high glycemic index (70-95). It contains fast-digesting carbohydrates that provide long-term satiety, but at the same time dramatically increase sugar levels.

Dairy products

These are the best sources of calcium, the intake of which is important for the prevention of diseases of the musculoskeletal system. In addition, calcium contributes to the normal synthesis of collagen, ensures the health of the teeth, and supports the work of the muscular apparatus. Milk has bactericidal properties, can reduce the radioactive effect on the body, binds toxic substances.

Important! Experts have proven the positive effect of fermented milk products on the body. They are absorbed several times faster than milk, improve the functioning of the gastrointestinal tract, restoring normal microflora, and normalize the functioning of the liver and kidneys.

Each of the products has a specific action, which makes it good to use:

• kefir - prevents intestinal infections, normalizes the functioning of the central and peripheral nervous system;
• sour cream - evens out the hormonal balance;
• cheese - strengthens the condition of the bones;
• cottage cheese - is responsible for the work of the cartilaginous system, participates in the recovery processes;
• fermented baked milk - stimulates the digestive tract, reduces thirst;
• yogurt - has a positive effect on the functioning of the nervous and immune systems;
• buttermilk - reduces weight, removes excess cholesterol.

Dairy products are a storehouse of trace elements for normal growth and development of the body

Meat and eggs

These foods are a source of protein. The human body requires 20 amino acids for proper functioning, 9 of which must be regularly supplied with food. Chicken and beef are considered the most popular because of their lower fat content. Ham, bacon, and other pork meats are high in lipids and should be limited.

In cooking, you should use stewing, boiling, simmering, steaming. It must be combined with fresh or stewed vegetables, cereals.

Meat and eggs - foods belonging to the group of low and medium GI

Fish and seafood

The importance of this group lies in the saturation of beneficial omega-3 fatty acids, which play a significant role in the preventive measures of cardiovascular diseases. In addition, fish and seafood contain:

• phosphorus and calcium - for the normal functioning of the musculoskeletal system and the good condition of the teeth;
• copper - for the synthesis of blood cells, connective tissue elements and nerve fibers;
• iodine - for the normal functioning of the thyroid gland;
• iron - for the formation of hemoglobin and the transport of oxygen to the cells and tissues of the body;
• potassium - for the proper functioning of the muscular apparatus, nervous tissue, normal blood pressure;
• magnesium - for normalization of metabolism, proper functioning of the musculoskeletal system, DNA formation;
• zinc - for the ability to conceive a child, restore the work of protective forces.

Seaweed has a GI of 22, boiled crayfish - 5, fish cakes - 50, crab sticks - 40. The rest of the products in this group have an index of 0.

Beverages

Important! It should be remembered that carbonated mineral water must be discarded.

Juices are another storehouse of vitamins and minerals. Preference is given to freshly made drinks, rather than store-bought ones, which have a significant amount of dyes and preservatives in the composition. The most useful are the juices of lemon, tomato, blueberry, potato and pomegranate. To add a touch of sweetness, add a little honey or maple syrup.

Although coffee is considered a metabolic stimulant, it is better to discuss its use with your doctor or dietitian. From tea, preference is given to green varieties, as well as self-made herbal teas based on raspberry and blueberry leaves.

It is better to exclude alcoholic drinks from the diet altogether. Sometimes it is allowed to consume red dry wine (no more than a glass), forty-degree drinks (no more than 70-100 ml). It is better to refuse liqueurs, champagne, sweet alcoholic cocktails, especially for patients with diabetes mellitus.

Drinks are an important part of the daily diet, which also requires correction.

Nutritional Index

Fresh green vegetables have the highest CPI: lettuce, Brussels sprouts and forked cabbage. They are followed by hard green vegetables that can be used both fresh and frozen (asparagus, broccoli, artichoke, celery, cucumber, zucchini).

Non-green vegetables, legumes and fresh fruits have approximately the same CPI (about 50). The position of 35 units is occupied by vegetables that have starch in their composition (potatoes, rutabagas, pumpkin, carrots, parsnips). The next place was given to cereals and various types of nuts (22 and 20). CPI 15 and below have the following products:

• a fish;
• dairy products;
• meat;
• eggs;
• cheeses;
• processed cereals, wheat baked goods;
• butter, margarine;
• all kinds of sweets.

Sample menu for a healthy diet and diabetes

1. Breakfast: boiled fish, cabbage and apple salad, a slice of bread, unsweetened tea.
2. Snack: tea without sugar, vegetable puree.
3. Lunch: vegetable soup, a slice of boiled beef, bread, an apple, a glass of still mineral water.
4. Snack: cheese cakes, compote.
5. Dinner: boiled egg, meat cutlets with cabbage, bread, tea.
6. Snack: a glass of kefir.

It is important to remember that it is strictly forbidden to completely limit yourself in food. The body of both a healthy and a sick person must receive all the necessary vitamins, trace elements, organic substances for proper functioning and quick recovery.

Last updated: June 1, 2019

Each product contains a different nutritional value. It would be foolish to believe that the food intake is always the same content of proteins, carbohydrates and fats, which form the overall picture of the energy value of food.

Due to different indicators of nutrients, the calorie content of the dish also changes. Currently, many who want to lose weight or, conversely, gain kilograms, look at this particular unit, but with proper nutrition, it is important to take into account another indicator - the glycemic index of foods. It also plays an important role for the body and helps with many diseases, for example, diabetes mellitus. So what is the glycemic index and what function does it perform for humans?

What is the glycemic index of foods?

The glycemic index of foods (GI) is a unit of the rate at which glucose in the body rises after consuming a certain food... For a complete perception of this definition, this process can be characterized. Carbohydrates are the most important energy value. They can be complex and determined by the number of intermolecular bonds (polysaccharides) and simple (disaccharides, monosarides). When complex carbohydrates and other nutrients enter the body under the influence of enzymes, they are split into simple ones, and simple ones under the influence of chemical reactions to glucose.

The higher the breakdown rate, the more glucose is formed and the blood sugar level rises. This is a high glycemic index of foods. At a low speed, breakdown products are delayed for a long time and are absorbed more slowly. It gives a feeling of fullness for a long enough time. and for weight loss, as well as people suffering from diabetes, this low index will be the most optimal.

The concept of the glycemic index was introduced in 1981 at the Canadian University of Toronto by the scientific doctor David Jenkins. For this, special experiments were carried out, during which the volunteers were given food with a carbohydrate content of 50 g. Then, for an hour, every 15 minutes, a blood test was taken and the blood sugar level was determined. Based on the data obtained, special graphs were built, and the experiments continued. When it was possible to obtain all the necessary data, the very concept and definition were introduced. However, this value is a relatively relative unit, the essence of which is to compare products with pure glucose, which has a 100% glycemic index.

When the question arises, what is the difference between the concept of "calorie content" and "glycemic index", the answer is as follows. GI is a display of the rate at which carbohydrates are broken down into glucose and the degree to which blood sugar rises, while calories are just the amount of energy received from a meal.

Glycemic index table

In order to have an idea of ​​the rate of breakdown of carbohydrates in a particular dish, a special table has been created, where its own value of the glycemic index is presented for each product. It was created with the aim of providing information specifically for each food product, at what rate its carbohydrates are broken down into glucose in the body.

These data are important for people with a balanced diet and diabetes. According to the established data, the tables with the GI are approximate, and the indicators themselves refer to one specific product without any heat or mechanical treatment in one piece... There are 3 groups of food glycemic index:

• low (from 0 to 40);
• medium (from 40-70);
• high (from 70 or more).

There are no fat-free cheeses and dairy products, broths, water in the table. This is due, first of all, to the fact that their glycemic index is practically zero.

Low GI

Product name GIOysters, shrimps, mussels, soy sauce 0Spices, seasonings 5Cancers 5Avocado 10Peanut 15Brussels sprouts 15Broccoli 15Mushrooms 15Walnuts 15Green beans 15Ginger 15Zucchini 15Sauerkraut 15Cauliflower 15Pine nuts 15Red bell pepper 15Bow 15Hazelnuts 15Olives 15Almond 15Cucumbers 15Radish 15Rhubarb 15Lettuce 15Celery 15Black currant 15Dill 15Pistachios 15Hazelnut 15Spinach 15Bitter chocolate with less than 85% cocoa 20Unflavored yoghurt 20Lemon juice 20Cocoa powder 20Barbados cherry 20Eggplant 20Artichoke 20Peas 25Blackberry 25Strawberry 25Gooseberry 25Strawberry 25Raspberry 25Beans 25Red currant 25Blueberry 25Cherry 25Barley groats 25Lentils 30Garlic 30Beet 30Turnip 30Tomatoes 30Pomelo 30Carrot 30Milk 30Marmalade 30Passion fruit 30Mandarins 30Dried apricots 30Pears 30Grapefruit 30Apricots 35Oranges 35Quince 35Garnet 35Mustard 35Yeast 35Green peas 35Sunflower seeds 35Yoghurt 35Celery root 35Sesame 35Corn 35Poppy 35Nectarine 35Peaches 35Wild rice 35Sunflower seeds 35Plums 35Ice cream with fructose 35Tomato juice 35Canned peas 35Red and black beans 35Whole grain and sprouted bread 35Apple 35

Average GI

Product name GIDry beans 40Carrot juice 40Oat flakes 40Wheat flour spaghetti 40Chicory 40Bananas 45Grapes 45Vermicelli 45Grapefruit juice 45Jam 45Coconut 45Cranberry 45Bread 45Pineapple 50Jam 50Fig 50Kiwi 50Crab sticks 50Orange juice 50Mango 50Durum pasta 50Muesli 50Canned peaches 50Jam 50Unpeeled rice 50Earthen pear 50Blueberry juice 50Apple juice 50Persimmon 50Canned peaches 55Rolls and sushi 55Mustard 55Ketchup 55Grape juice 55Canned corn 55Melon 60Papaya 60Cocoa with added sugar 60Oatmeal 60Ice cream 60Long grain rice 60Industrial mayonnaise 60Melon 60Lasagne 60Wheat flour pancakes 60Pizza with cheese and tomatoes 60Macaroni with cheese 65Jacket boiled potatoes 65Sorbet 65Rye bread 65Canned vegetables 65Maple syrup 65Raisins 65Muesli with sugar 65Marmalade 65Boiled beets 65Yeast black bread 65Jam 65

High GI

Name of products GIWheat flour 70Sugar 70Semolina 70Potato chips 70Croissant 70Pearl barley 70Chocolate bars (Mars, Twix, Snickers, etc.) 70Sweet sparkling water 70Milk chocolate 70Millet 70Unsweetened waffles 75Rice porridge with milk and sugar 75Watermelon 75French baguette bread 75Zucchini 75Pumpkin 75Corn flakes 75Sweet donut 75Cracker 80Mashed potatoes 80Muesli with raisins and nuts 80Unsweetened popcorn 85Hamburger buns 85Corn flakes 85Rice pudding with milk 85Boiled carrots 85Instant mashed potatoes 85Canned apricots 90Rice noodles 90White bread 90Fried potatoes 95Butter buns 95Baked potatoes 95Potato casserole 95Toasts made with white bread 100Glucose 100Modified starch 100Dates 105Beer drinks 110

What determines the glycemic index of foods?

Not always the use of products occurs one by one and fresh. During cooking and other mechanical action on food, the level of absorption of carbohydrates changes. So, for what reasons does the glycemic index of foods in the finished dish change:

1. The addition of flavored additives and sugar to food increases the GI.
2. Total fiber content. Fiber has the ability to slow down digestion and the release of glucose into the bloodstream.
3. Product processing method. Structured foods that require more chewing have a lower GI, such as raw vegetables in this case are better than boiled... Products subjected to mechanical or heat treatment increase the index.
4. Fruits and vegetables of greater ripeness increase the GI index.
5. The method of cooking is also an important indicator. Grain bread will have a lower GI value than cooked lush wheat bread.
6. The more food is chopped up during cooking, the more the glycemic index increases. For example, the GI of a peach will be lower whole than when consumed as peach juice.

Nevertheless, in addition to these factors, the individual characteristics of the human body are also taken into account. The response to low or high GI foods can be influenced by:

• age;
• ecology where people live;
• metabolic state;
• the state of the immune system;
• the presence of infectious or inflammatory diseases in the body;
• from medications taken that can affect the rate of protein breakdown;
• from the amount of physical activity.

With the gradual introduction of foods with a low or medium GI into your usual diet, you can edit and assemble familiar foods for better digestibility, based on your personal characteristics of the body.

What is glucose for?

In the body, glucose plays an important role and provides almost half of the energy consumption of the entire body. The functional feature of glucose is its maintenance of normal brain function and the functioning of the nervous system. In addition, it is a source of nutrition for tissues and muscle layer, and is involved in the formation of glycogen.

Glycemic index and diabetes mellitus

Diabetes mellitus is a disease in which the control of blood sugar levels is impaired. If in a healthy person, when eating foods with a high GI, excess glucose is distributed into body fat, and the sugar level returns to normal, then a sick person with diabetes has certain problems. At the time of eating a meal with a high GI, an excess of the normal allowable blood sugar level occurs due to a violation of insulin secretion or the sensitivity of cell receptors. In another way, you can say this:

• Type 1 diabetes. Insulin is not produced, and since this does not happen, then there is no blocking of an increase in blood sugar, and as a result, hyperglycemia is observed, which is dangerous for the development of hyperglycemic coma.
• Type 2 diabetes mellitus. Insulin is produced, but the sensitivity of cell receptors is absent. Therefore, at the moment of the breakdown of food to glucose, insulin carries it to cells that do not respond to its effect, and since this does not happen, then sugar remains in the circulatory system as before, and hyperglycemia develops.

Patients with diabetes just need to adhere to a proper balanced diet. The glycemic index of foods is especially important for this population group. After all, it is a kind of benchmark, on which it depends on how fast one or another product will be broken down and whether there will be a jump in the sugar level. After all, for comparison, when a healthy person eats low-GI foods in his body, the sugar level remains within the normal range, and if a diabetic does the same, his blood sugar rises slightly... Therefore, when drawing up a menu for every day, it is worth calculating the calorie content of each dish, looking at the GI table and not exposing your health to threatening danger.

GI during weight loss

With a quick weight loss, kilograms come back at lightning speed. For more than a decade, it has been asserted that in order to lose weight, it is necessary to adhere to proper nutrition. And if it was obvious for everyone to simply calculate the calorie content of a dish, then the glycemic index of foods can also be added to this ubiquitous activity. So, how is it good for weight loss?

Firstly, it is a kind of systematic folder. What can and is healthy to eat, and what should be abstained from and, in principle, is not so necessary. For those wishing to lose weight, it is best to pay attention to the table with a low glycemic index of foods, the maximum you can look at are foods with average values. But you should not eat foods where the index has a high value. Everything should be balanced, and using the index, tracking portions and characteristics of the product is much more convenient than calculating the calorie content of each dish.

Secondly, when eating foods with a high GI, the feeling of fullness can come after eating more than necessary. Unused glucose, in this case, will be deposited in the fatty layer. This will not happen from eating foods with a low GI: the glucose level will rise smoothly, satisfying the energy needs of the person.

Knowledge of the glycemic index will help you to correctly formulate a diet, because depending on this indicator, you can both increase your weight and lose weight.

Quick navigation through the article:

The glycemic index (hereinafter GI) is an indicator of the rate of absorption of carbohydrates entering the body and increasing blood sugar levels. The glycemic index of each food is compared to the GI of glucose, which is 100 units. The less carbohydrates in the product, the lower the indicator will be. Thus, all carbohydrate-containing foods are divided into three groups:

• high GI - above 70 units;
• average GI - 40-70 units;
• low GI - 10-40 units.

Foods with a high GI are usually called fast or empty. Blood glucose levels rise very quickly after consuming high GI foods. Practically, sugars are present here in a pure, almost unchanged form. Those foods that have a low GI are called complex or slow, because the energy supplied with them is released gradually over several hours.

GI depends on:

• type of carbohydrates;
• method of heat treatment of products;
• storage conditions;
• the amount of fiber;
• protein and fat content.

Important facts:

1. Initially, the study of this indicator was started to correct the diet in patients with diabetes mellitus. But later it turned out that foods with a high GI are able to raise blood sugar in perfectly healthy people.
2. The more such foods enter the body, the more problems this can cause.
3. Sometimes even those foods that are considered low in calories have a high GI and are therefore easy to recover from.
4. It should be noted that those foods that contain fiber have a lower GI and are absorbed more slowly, gradually releasing energy.
5. Foods devoid of fiber with a high GI give a lot of energy, but if you do not spend it, leading a sedentary lifestyle, then this energy is converted into fat.
6. Frequent consumption of foods with GI leads to metabolic disorders. Constantly high sugar levels increase hunger.

Video: everything important to know about the glycemic index of foods

Glycemic index of foods: weight loss table

The table has been compiled from the most commonly used products. For ease of use, foods with the same GI are put together.

The glycemic index of foods shown in the table is an average and approximate. This is due to the storage conditions, the method of cooking, the initial content of carbohydrates in a particular product. Possible GI changes will be discussed in the next article.

Download the full GI table of products for the refrigerator free of charge, PDF 570 kb

Foods with a high glycemic index of 70 and above	GI
Beer	110
Dates, hamburger	103
Glucose, starch, white bread, rutabaga, bagels, fried croutons	100
Butter rolls, baked, fried potatoes, potato casserole, parsnips	95
Rice noodles, white rice, canned peaches, apricots, honey, pies, hot dog	90
Cornflakes, stewed or boiled carrots, popcorn, rice milk pudding, root celery	85
Mashed potatoes, muesli with raisins, crackers, donuts, caramel, lollipops, condensed milk	80
Pumpkin, watermelon, French baguette, lasagna, rice porridge with milk, unsweetened waffles, squash caviar	75
Millet, chocolate bars (like "Mars"), milk chocolate, croissant, sweet soda, pearl barley, white and brown sugar, chips, semolina, couscous, soft wheat pasta, halva, cheese cakes, juices in a package, jam	70

Foods with an average glycemic index of 50-69	GI
Wheat flour	69
Pineapple, instant oatmeal	66
Black yeast bread, wheat flour, orange juice, jam, boiled or stewed beets, marmalade, muesli with sugar, jacket potatoes, canned fruits and vegetables, sweet potatoes, rye and whole grain bread, pasta with cheese, raisins, marshmallows, pastilles, fruit waffles	65
Fritters, pizza, bananas, ice cream, lasagna, melon, mayonnaise, sour cream, oatmeal, cocoa, long grain rice, coffee and black tea with sugar, dumplings, dumplings, pancakes	60
Canned corn, grape juice, ketchup, mustard, spaghetti, sushi, shortbread cookies, margarine, processed cheese, feta	55
Cranberry, apple and pineapple juice b / sugar, mango, persimmon, kiwi, brown rice, orange, sweet yogurt, cutlets, pork schnitzel, fish cakes, omelet, fried beef liver, natural coffee b / sugar, egg, yolk	50

Foods with a low glycemic index of 49 and below (recommended for weight loss)	GI
Dry wines and champagne	44
Cranberries, grapefruit juice, canned green peas, basmati rice, coconut, whole grain bread, orange fresh, buckwheat, wheat pasta, carrot juice, dried apricots, prunes, eggplant caviar, beef, crab sticks	40
Wild rice, chickpeas, apples, fresh green peas, Chinese noodles, noodles, sesame seeds, plums, quince, sesame seeds, natural yogurt 0%, fructose ice cream, soy sauce, boiled sausage	35
Beans, nectarine, pomegranate, peach, b / sugar compote, tomato juice	34
Soy milk, apricot, lentils, grapefruit, green beans, garlic, beets, pear, tomato, low-fat cottage cheese, pear, sugar-free jam, lingonberries, blueberries, blueberries, dark chocolate, milk, passionfruit, tangerine, green bananas, chicken	30
Cherries, raspberries, red currants, strawberries, strawberries, pumpkin seeds, gooseberries, soy flour, fatty kefir, crushed yellow peas	25
Artichoke, eggplant, soy yogurt, lemon, seaweed	20
Almonds, broccoli, cabbage, celery, cashews, cauliflower, white and Brussels sprouts (in any form), chili peppers, cucumber, nuts, asparagus, ginger, mushrooms, zucchini, onions, leeks, olives, peanuts, tofu cheese , soy, spinach, pickled and pickled cucumbers, bran, kefir, black currant, olives and olives	15
Avocado, green pepper	10
lettuce, sunflower seeds	9
dill, parsley, vanillin, cinnamon, oregano, shrimp, hard cheese	5

When to eat high GI foods

after prolonged sports training;

with a sharp decrease in blood sugar, (for example, in insulin-dependent patients)

When to consume low-GI foods

• if you want to lose weight;
• when conducting sedentary and sedentary lifestyle;
• during forced decreases in activity, for example, during illness;
• restore metabolic processes if desired;
• with diabetes mellitus of group 2.

Output:

For the vast majority of people, low-GI foods are much preferable for the following reasons:

1. food is absorbed slowly, sugar level rises and falls gradually, and not abruptly;
2. sick diabetes mellitus can control the increase in blood glucose levels, preventing the progression of the disease and the development of concomitant diseases;
3. using in the diet foods with a low glycemic index, you can steadily lose weight;
4. foods with a high glycemic index useful only for athletes and physically hard working people.

Approximate GI values ​​in different food categories

Unfortunately, it is almost impossible to find data on GI in products produced in our country. But in developed countries, this important parameter is mentioned on almost all food products.

To have an approximate idea of ​​the size of the GI, we present some data.

High GI foods:

• Chocolates, milk chocolate, fast food, ice-cream in chocolate, cakes, pastries - GI = 85-70;

Average GI:

• Fruit juices without sugar, pizza, coffee and tea with sugar - 46-48

Low GI:

• Bitter chocolate 70% -22, tomato juice -15, meat and fish dishes -10.

Advantages and Disadvantages of Low or High Glycemic Foods

GI	Advantages	disadvantages
High	a quick influx of energy, increased efficiency; increased blood glucose levels.	short duration of energy inflow; the formation of body fat due to sharp surges in blood sugar; the danger of admission for patients with diabetes.
Short	gradual release of energy, which lasts for a long time; delayed increase in blood glucose, which prevents fat deposition; reduced hunger.	Low effect during training and physical activity; Insufficiently rapid increase in blood sugar in coma with diabetes mellitus of the 1st group.

Metabolic Disorders from High GI Foods

Energy from carbohydrates is consumed in three ways:

1. to replenish the expended energy;
2. for the storage of glycogen in muscles;
3. for back-up needs in case of power shortages.
4. The storage tanks are fat cells located throughout the body. By eating foods with a high glycemic index, the body is overwhelmed with glucose, quickly converted to fat... If at the moment the energy is not in demand, the person is sitting or lying down, then this fat is sent to storage in the depot.

Are high GI foods harmful?

• With the constant consumption of foods with a high GI, blood glucose levels are constantly kept at an elevated level. Eating something sweet or high in calories during every half hour or hour, even if only a glass of tea with sugar, candy, cookies, roll or sweet fruit, the sugar level will build up and rise.
• The body responds by reducing the production of insulin. There is a metabolic disorder, which is expressed in the accumulation of extra pounds. The fact is that with a lack of insulin, glucose cannot get into muscle fibers, even if the body needs it at the moment.
• Unspent energy reserves sent for storage, deposited in the form of folds on the abdomen, sides and thighs.
• With this seemingly constant overeating, a person feels constant hunger, weakness, trying to get energy, he eats more and more. The stomach is overstretched, but satiety does not come.

Output:

It is not the foods with a high GI that are harmful, but their excessive and uncontrolled consumption. If you worked hard, or spent a couple of hours in the gym, then a high GI will go to restore energy, to boost vivacity. If you eat these foods in front of the TV, at night, then body fat will grow by leaps and bounds.

Are Low Glycemic Foods Really Good

The good thing about slow carbohydrate foods is that they gradually keep your energy levels up. Using them, you will not receive bursts of energy, but you can effectively spend it throughout the day. These products include:

• most of the vegetables;
• hard pasta (el dente, i.e. slightly undercooked) and brown rice, many legumes;
• fresh fruits, milk and dairy products, dark chocolate, etc.

The glycemic index and calorie content are not related to each other, so you need to understand both concepts. Any food, even with a low GI, still contains calories.

Here's what nutritionist Kovalkov says about the glycemic index:

Foods with a low glycemic index. Slimming table.

This table contains foods that help you lose weight. They can be eaten daily without fear of gaining excess weight. If you adhere to such a diet throughout your life, only occasionally pampering yourself with foods with a high GI, then the weight will stably remain at the same numbers. However, do not forget that overeating, even healthy foods will stretch the walls of the stomach, requiring more and more portions, and then you will not be able to lose weight.

Conclusion: the predominant content in the diet of foods with a low GI, periodically - with an average GI and very rarely, in exceptional cases with a high GI.

Low glycemic index diet

Many factors can alter the glycemic index of a food, which must be considered when formulating a low GI diet.

Here is some of them:

• the duration of storage and the degree of maturity of starch-containing products. For example, an unripe banana has a low GI of 40, and after ripening and softening, the GI rises to 65. Apples also increase the GI when ripe, but not so quickly;
• a decrease in starch particles leads to an increase in GI. This applies to all grain products. That is why cereal bread or coarse flour is considered so useful. In large particles of flour, dietary fiber, proteins, fiber remain, which lowers the GI to 35-40. Therefore, preference should be given to bread and wholemeal flour;
• reheating food after refrigeration reduces GI;

• cooking boosts GI. So, for example, boiled carrots have a GI of 50, while in raw form it does not exceed 20, since the starch contained in it gelatinizes when heated;
• industrial products are prepared using heat treatment, gelatinization of starchy products. This is why cornflakes, instant mashed potatoes, and breakfast cereals have very high GIs of 85 and 95, respectively. In addition, they contain dextrins and modified starch - GI 100;
• many foods contain cornstarch. Seeing such an inscription, everyone should understand that the GI of this product is close to 100, which can increase glycemia;
• breaking corn kernels when making popcorn leads to an increase in GI by 15-20%;
• some types of noodles and spaghetti, obtained by the method of pasteification or high pressure extrusion, have a reduced GI of -40. But dough for dumplings, dumplings, homemade noodles, made from durum flour in the usual way, has a high GI of -70;
• Spaghetti and durum pasta are recommended to be slightly undercooked, so that they crunch slightly on the teeth. This will keep your GI as low as possible. If you cook pasta for 15-20 minutes, then the gelatinization of starch will increase and the GI will increase to 70. If you cook spaghetti (even with white flour) in the al dente (slightly undercooked) method and serve cold, for example, in a salad, then they GI will be only 35;
• Long-term storage of foods containing starch also contributes to the decrease in GI. Warm, freshly baked bread will have a much higher GI than one that has cooled down and even more so one that has dried out. Therefore, it is recommended to store bread in the refrigerator or even freeze it at first, followed by defrosting. And there is it in a dried, stale form. For quick drying, you can cook croutons in the oven or in a toaster;
• Chilling foods, such as those sold in a vacuum casing and stored at temperatures no higher than 5 degrees, also lowers the GI;

1. Use as many vegetables as possible in your diet. Their low GI makes it possible not only to increase the reserves of vitamins and minerals, but also to eat in any quantity. In addition, vegetables lower the GI of other foods when eaten together. The fiber found in vegetables significantly reduces blood sugar levels as it takes a lot of energy to digest it.
2. Eliminate foods with a higher glycemic index from the diet: beer, carbonated drinks, confectionery and flour products, sweets.

1. Choose cooking methods that lower your GI. For example, mashed potatoes with mashed starch particles have the highest GI, while baked or boiled potatoes have a much lower GI. The stronger the boiled starchy product (porridge, pasta, potatoes, cereals), the higher the GI.
2. Grinding foods increases their GI. For example, a piece of meat has a lower GI than cutlets. Any crushing speeds up digestion, which means that less energy is required for this. The same applies even to vegetables. Therefore, do not try to chop vegetables for salads too finely. Raw carrots are healthier than grated and even more so than boiled ones.
3. Natural vegetables and fruits are healthier than juices, since juices lack fiber, which slows down digestion and lowers GI. For the same purpose, it is not necessary to peel vegetables and fruits from the peel, since it can lengthen the digestion process and lower the GI.
4. Add a little (half a teaspoon) vegetable oil to salads and other dishes, since all oils slow down the digestion process, impair the absorption of sugars, and lower the GI.
5. Separate meals are not all that beneficial, as proteins can slow down the absorption of carbohydrates, lower glucose levels, and lower GI. In turn, carbohydrates are needed for the assimilation of proteins. Therefore, in dietary nutrition, it is necessary to combine a protein dish with a vegetable one.
6. In the daily diet, it is necessary to lower the GI with each meal. It can be quite high in the morning, medium GI dishes at lunchtime, and only low GI for dinner. During the night's rest, energy consumption is minimal, which means that everything eaten at night is converted into body fat.

How to create your own healthy diet. Nutritionist advice.

This article provides information for thought, and everyone can benefit from it. Of course, we most often choose not what is useful, but what is available, for which there is enough money. But this is not a reason to eat only deliberately harmful food that destroys health. As a result, you will have to spend much more on medicines.

These rules will help everyone create a menu for themselves and their families:

• choose buckwheat and rice instead of fries and fast food;
• steam meat and vegetables instead of frying;
• bake or boil potatoes instead of mashed potatoes
• slightly undercooking pasta and cereals to reduce their glycemic index;
• to add flavor, use spices, tomato and lemon juice instead of mayonnaise, ketchup and other high-calorie sauces;
• do not try to immediately change your eating habits, and do not seek universal diets. Gradually, day after day, pick up such dishes that suit you, you like your taste and can replace harmful and excessively high-calorie ones. This is the only way to find your ideal diet;
• Learn new ways of cooking, monitor the reaction of your body, your health and mood. This will allow you to find your own regime and way of losing weight;
• Remember that consumption of foods with a high GI is permissible only after hard physical work and prolonged strength training, as well as according to the testimony of a doctor during or after illness;
• A large number of effective diets are based precisely on the judicious use of foods with a medium or low glycemic index.

If you haven't downloaded yet, be sure to download the Glycemic Index Table of Foods, as well as roughly the low GI diet menu. We made the files easy to print and hang on the refrigerator.

Cabbage is considered a favorite among vegetables when organizing proper nutrition. There are many varieties of this vegetable. The most popular and widespread in Russia is white cabbage. The glycemic index of cabbage is low, which is attractive for diabetics and overweight people.

Glycemic index of different types of cabbage

In the absence of certain diseases of the gastrointestinal tract, the vegetable is recommended for consumption by all diabetics. The glycemic index characterizes the property of a food product to increase blood sugar after a meal.

The positive attitude of nutritionists to the vegetable is confirmed by the following indicators of the GI of cabbage:

• fresh white cabbage - 15 units;
• sauerkraut - 15 units;
• stewed white cabbage - 15 units;
• fresh Brussels sprouts - 15 units;
• colored stew - 15 units;
• colored boiled - 15 units;
• fried colored - 35 units

Surprisingly, the GI of cabbage does not depend on the processing method (except for frying). The glycemic index of stewed cabbage and the glycemic index of sauerkraut are the same at only 15 units.

Due to the high fiber content, the carbohydrates present in the vegetable are absorbed more slowly. Therefore, the consumption of cabbage does not cause sharp spikes in blood sugar. The low calorie content of the product per 100 g will also be a huge plus:

• Beijing - 12 kcal;
• red cabbage - 24 kcal;
• white cabbage - 27 kcal;
• broccoli - 28 kcal;
• color - 30 kcal;
• kohlrabi - 42 kcal;
• Brussels - 43 kcal.

All kinds of cabbage diets are very popular.

Beneficial features

In addition to a significant amount of vitamin C, cabbage contains valuable vitamins U and K. In addition, the vegetable includes vitamins of group B, E, niacin, rutin, biotin.

The almost complete absence of starch and a high content of dietary fiber perfectly regulate metabolism and fight obesity. A large amount of calcium, magnesium, phosphorus, iron, saturates the body with useful minerals. When pickling cabbage, the vitamin C content increases many times over, which makes it indispensable in the fight against scurvy.

The consequences of alcohol intoxication can be removed by consuming cabbage juice. Harmful substances are absorbed by fiber like a sponge.

With chronic fatigue syndrome, Brussels sprouts significantly increase immunity. The Chinese consider Peking cabbage to be the key to longevity. For schoolchildren and students, it is recommended to eat cabbage as often as possible.

This vegetable takes first place not only in the kitchen. In folk medicine, cabbage is widely used in the treatment of many diseases. Cabbage juice is widely used to treat gastrointestinal diseases, applying compresses to wounds and bruises.

Contraindications for use

With insufficient heat treatment and the presence of inflammation of the pancreas, the use of cabbage can provoke pain, heaviness in the stomach, and nausea. Diseases such as pancreatitis, exacerbation of gastrointestinal diseases, enterocolitis require limiting the consumption of cabbage.

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