Glycemic index of tomatoes, calorie content, beneficial properties. Glycemic index of vegetables Glycemic index of cooked vegetables table

Glycemic index(GI) – this is an indicator reflecting the rate of rise in blood glucose levels when consuming and assimilating the product compared to consuming pure glucose, expressed as a percentage.

Accordingly, the GI of glucose is 100. The level of sugar (glucose) in the blood is called glycemia, hence the name of the index. After digestion of foods with a low glycemic index, sugar levels rise more slowly and to lower values ​​than when digesting foods with a high index.

The glycemic index table divides foods into three groups: low (0-35), medium (35-50) and high GI (more than 50). For health and weight loss, you should consume more foods with a low and medium glycemic index and limit those with a high glycemic index. This especially applies to “bad” carbohydrates: their GI is very high. Along with high index foods, you should eat low GI foods, and a fresh vegetable salad will be an excellent addition to your main meals. The glycemic index of, for example, potatoes, bananas, dates, boiled beets requires their exclusion in diets. The glycemic index of vegetables, raw carrots, apples, buckwheat allows them to be classified as dietary products.

Rapid rise in blood sugar causes increased production of insulin, which promotes the accumulation of fat deposits. “Extra” glucose, which quickly enters the blood, is converted into fats. There is a diet based on the selection of foods according to the glycemic index -.

The glycemic index is the rate of increase in glycemia after eating a certain food. Glucose levels increase after carbohydrates are broken down into monosaccharides in the gastrointestinal tract and absorbed into the bloodstream. The pancreatic hormone (insulin) helps glucose enter the cells and tissues of the body, thereby reducing its levels in the blood.

Diabetes mellitus, obesity, pathology of the endocrine system are conditions that require constant monitoring of the amount of carbohydrate intake, as well as their effect on the rate of increase in sugar. This is precisely why knowledge about GI is needed.

Vegetables are sources of vitamins, microelements, dietary fiber and other substances vital for the proper functioning of the human body. The glycemic index of vegetables varies from 10 to 95, which depends on the specific product and the method of its preparation and heat treatment.

cucumbers

The glycemic index is 20, calorie content is 15 kcal for a fresh product and 11 kcal for a salted product. Despite the fact that most of the cucumber is water, it contains B-series vitamins, important acids (ascorbic, pantothenic, nicotinic), and trace elements.

Pectins and dietary fiber help normalize the gastrointestinal tract and remove excess cholesterol. For obesity and “sweet illness,” cucumbers help eliminate swelling. Nutritionists even have an opinion about the need to introduce a fasting “cucumber” day into the diet. During this period, it is advisable to reduce physical activity and consume up to 2 kg of green “inhabitants” of the garden bed.

Cucumbers are a source of vitamins and microelements

Important! Not only fresh cucumbers, but also pickled cucumbers are considered healthy. This applies to both healthy people and diabetics. The only thing to consider is that during pickling, sugar is replaced with sorbitol.

Zucchini and zucchini

These foods have the same glycemic index of 15, which is considered low. Zucchini is also useful for its low calorie content - 25 kcal. These figures apply exclusively to fresh vegetables. For example, fried zucchini, like caviar from this product, have numbers of 75 units. It will be healthier to ferment or pickle vegetables (again, without sugar). It is acceptable to use them for preparing vegetable stews and first courses.

Useful properties of the products:

• high levels of ascorbic acid restore the body’s defenses, strengthen blood vessels, and normalize blood circulation;
• retinol, which is part of the composition, contributes to the proper functioning of the visual analyzer;
• pyridoxine and thiamine are involved in the functioning of the central and peripheral nervous system;
• zinc promotes rapid regeneration, good condition of the skin and its derivatives;
• calcium strengthens the condition of the musculoskeletal system;
• Folic acid supports the functioning of the nervous system and is useful during pregnancy for the normal formation of the fetus.

In raw and stewed form, it has a glycemic index of 75, which is a high number, but the product has a low calorie content. Scientists have proven that even though the GI is higher than the permissible norm, pumpkin promotes the regeneration of pancreatic cells, increasing the number of beta cells in the islets of Langerhans-Sobolev. This is its benefit for patients with diabetes.

Pumpkin is a product that has a beneficial effect on the pancreas

In addition, eating pumpkin prevents the development of atherosclerosis and anemia. The raw vegetable is able to remove excess fluid from the body, reducing swelling. The diet includes pulp, seeds, juice, and pumpkin oil.

Cabbage

The glycemic index (15) classifies the product as a vegetable that slowly raises blood sugar levels. White cabbage is appropriate for digestive pathologies, diseases of the liver and spleen, and in the treatment of skin diseases and burns. It contains large quantities of 3 important amino acids that are essential for the human body (methionine, tryptophan, lysine). In addition, cabbage contains:

• retinol;
• B vitamins;
• vitamin K;
• ascorbic acid;
• potassium;
• phosphorus.

Sauerkraut deserves special attention. It is recommended for patients with diabetes and people suffering from excess weight. During fermentation, the saccharides included in the product are converted into lactic acid. It is she who stabilizes digestion and restores microflora, removes cholesterol and toxins.

The product has a GI of 10 and only 18 kcal per 100 g. Tomato pulp contains B vitamins, ascorbic acid, calciferol, fiber, organic acids and proteins. Choline is considered an important acid. It is this substance that reduces the formation of lipids in the liver, removes excess free cholesterol, and promotes the formation of hemoglobin.

Tomato is a red “resident” of the garden bed, which has an anti-sclerotic effect

Tomatoes have the following properties:

• serotonin, which is part of the composition, improves mood and regulates emotional balance;
• lycopene is a powerful antioxidant;
• phytoncides have an anti-inflammatory effect;
• thin the blood, preventing the formation of blood clots;
• have a beneficial effect on liver function.

Salad pepper

The glycemic index indicators depend on the color of the product (red - 15, green and yellow - 10). Regardless of color, the product is a storehouse of vitamins C, A, E, group B, as well as zinc, magnesium, phosphorus and potassium.

Important! Pepper contains a huge amount of ascorbic acid, which increases the level of the body's defenses, lowers blood pressure, and normalizes the functioning of the circulatory and coagulation system. The vegetable is suitable for vegetable soups, stews, juice.

The raw product has a GI value of 35; during heat treatment it increases to 85 units. The product still has a positive effect. Dietary fiber, namely the fiber contained in carrots, has a positive effect on the functioning of the gastrointestinal tract. It slows down the absorption of carbohydrates into the blood from the intestinal tract, which allows you to eat this product, which has a high glycemic index.

Carrots are a product that changes its glycemic index during heat treatment

Carrots can be fried, stewed, baked, boiled, or squeezed juice out of them. The main thing is not to add sugar while cooking. Peculiarities:

• can be consumed in pure form or in combination with other products;
• freezing does not destroy beneficial properties;
• For diabetes mellitus, it is useful to eat grated carrots in pure form or in puree form.

Radish

The glycemic index of the product is 15, calorie content is 20 kcal. Such figures place radishes in the category of products with a low GI index, and therefore acceptable for daily consumption.

Radishes are an early vegetable crop that is present in the diet for a certain limited time, giving way to tomatoes and cucumbers. Radishes contain a sufficient amount of fiber, magnesium, sodium, calcium, fluorine, salicylic acid, tocopherol, and B vitamins.

The composition contains mustard oils, which allow you to avoid salt during cooking due to the specific taste of the vegetable. It is their consumption that is a preventive measure in the development of diseases of the heart, blood vessels and kidneys.

The GI of a raw vegetable is 30, while a cooked one reaches 64 units. The red herbal product is useful for a number of diseases. Its composition is rich in natural elements, vitamins, fiber, and plant acids. Fiber enhances intestinal motility and normalizes digestion processes. Microelements help restore metabolism.

Beetroot is a vegetable that has a hypotensive effect.

In case of diabetes and excessive body weight, it is important to monitor the condition of blood vessels and the circulatory system, reduce blood pressure, and remove excess cholesterol from the body. This is exactly what the beet root contributes to.

Potato

The most undesirable vegetable of all those presented above for diabetics and people who welcome a healthy lifestyle. The glycemic index of potatoes cannot be called low:

• raw – 60;
• boiled potatoes – 65;
• fried and French fries – 95;
• puree – 90;
• potato chips – 85.

The calorie content of the root vegetable also depends on the method of its preparation: raw - 80 kcal, boiled - 82 kcal, fried - 192 kcal, chips - 292 kcal.

Useful properties of the vegetable:

• contains almost the entire set of amino acids essential for the human body;
• has an alkalizing effect (recommended for kidney pathology, gout);
• used in folk medicine to treat skin diseases;
• Potato juice has a beneficial effect on the condition of the gastric mucosa, promoting the healing of ulcerations.

Vegetables have properties similar to those characteristic of fruits, only they have lower levels of ascorbic acid in their composition. A table of the glycemic index of raw and cooked popular vegetables, their calorie content, as well as the content of proteins, lipids and carbohydrates is given below.

Awareness of the indicators allows you to correctly correct the diet, increasing or decreasing the amount of consumption of certain products.

Last updated: April 30, 2019

24 . 04.2017

A tale about the glycemic index of vegetables. What is the glycemic index anyway? How does GI change when vegetables are stewed, steamed or grilled, and why do raw potatoes have a low glycemic index? All answers are in this article. Go!

Previously, the discovery was made like this: an apple falls on Newton - he deduces the Law of Universal Gravitation. Now the scientist acts differently: first he develops the theory that “not all apples fall to the ground,” then he takes a basket of apples and begins to throw them. If out of a thousand apples one falls not on the ground, but in a puddle of water, the scientist immediately runs with his “discovery” - to obtain a patent on the basis that “the experience has been confirmed.” The 999 apples that fell safely according to Newton's law are not mentioned in the report.

Hello friends! Of all the controversial topics in and around medicine, methods of losing weight are probably the most painful topic. That's why I want to talk about the glycemic index of vegetables. Some people attach great importance to it, others suggest not taking it into account at all. As usual, I suggest using logic and common sense to help.

So, let's go!

Disputes and discord

Canadian Jenkins is a generalist, almost an encyclopedist in many areas; in 1981 he worked on the problem of nutrition for diabetics. The “glycemic index” he discovered has not yet been fully accepted by official medicine, but the concept has firmly entered into the everyday life of not only “mere mortals”, but also certified doctors.

According to many studies that were undertaken after Jenkins, in order to determine the effect of this indicator of products on obesity, the results came out in a ratio of 50 to 50. Those who needed to prove that GI works, took the half they needed and based further conclusions on it.

There is nothing strange, much less criminal, about this. If you think about it, each organism is so unique that it is impossible to squeeze it into the narrow framework of one scientific discovery.

Why the fuss?

No need to rub your hands and grab. Everything is a little more complicated than it seems at first glance.

Friends! I, Andrey Eroshkin, will conduct mega interesting webinars for you, sign up and watch!

Topics of upcoming webinars:

• How to lose weight without willpower and prevent the weight from coming back?
• How to become healthy again without pills, the natural way?
• Where do kidney stones come from and what can be done to prevent them from appearing again?
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What you need to know

The main unit of any carbohydrate is glucose. She gives us energy. She was accepted as the standard. Pure glucose has a score of 100. We compare our body's reaction to any type of food with a similar reaction to pure glucose.

The GI of what you eat can only be determined in practice. There are no formulas here. If the indicator is low, it means . If it's high, it means it's fast.

Do not forget that glucose can naturally enter the bloodstream only by being absorbed from the intestines. The rate of absorption of the villi of our intestines depends on a lot of factors:

• genetic predisposition;
• excess or deficiency of microflora;
• enzyme production rates;
• predominance of the sympathetic or parasympathetic system (“bear sickness” during excitement, the amount of adrenaline produced in a stressful situation decreases and even completely stops absorption).

The above is only a small part on which GI may depend in practice.

But that's not all. For example, sugar has 70, and our beloved rutabaga has 99. How is that possible? After all, sugar doesn’t really need to be broken down in order to be absorbed, and rutabaga is a vegetable that contains a lot of fiber.

I will return to this figure and explain it. A little bit later.

The GI indicator depends not only on us, but also on the composition of the product itself:

• complex carbohydrates in it, or simple;
• the amount of fiber, both soluble and insoluble;
• availability and .

Excess moisture and insoluble components of its cell membranes, in large quantities, can cause everyone’s favorite by mechanically releasing its contents. In other words, diarrhea.

And it’s impossible to get a ton of glucose from a sane portion of watermelon. Moreover, its absorption is significantly slowed down by that same indigestible fiber.

We should not forget that the figure we are interested in varies greatly for fresh products, or steamed or grilled. When stewing vegetables, the GI increases the oil, but not always. Some people lower their index due to fat.

Who needs it?

Knowing the GI is primarily useful for those who are at risk of type 2 diabetes: people who lead a sedentary lifestyle and are obese. But for them, the main thing is to comply, and not to count indexes.

A frivolous statement? Okay, after the watermelon, let's look at the example I promised above.

Rutabaga GI is 99. What does this mean? That rutabaga carbohydrates are easily and quickly broken down into glucose and enter the blood. But 100 g of rutabaga contains only 7.5 grams of carbohydrates, most of which are insoluble fiber. Conclusion: in order for your sugar level to jump to serious levels, you need to eat at least several kilograms of this root vegetable at a time. Before then, your stomach will fail.

The GI of dark chocolate is small - just over 20. It contains sugar, but also cocoa powder, which contains a sufficient amount of insoluble dietary fiber. Milk chocolate contains less cocoa, which is why the indicator is higher - about 70.

It follows from this that dark chocolate is not suitable as an energy boost, but milk chocolate is. But despite the low GI, I will not suggest eating bitter every day instead of a side dish; it is inferior in terms of protein and contains trans fats.

Misconceptions

Sweet-tasting fruits and vegetables do not always have a high GI, and savory ones do not always have a low GI. By the sensation of sweetness on our tongue, it is impossible to determine what sugars a product contains and what its GI is. Some easily broken down polysaccharides taste salty, while others are simply tasteless.

It all depends on the type of carbohydrates and how they are processed. Raw potatoes contain starch in a form in which we cannot digest it, and have a low GI, and boiled or fried - very high, more than 50. The same - carrots, raw and boiled - 30 and 80. Both - sweetish taste.

What does all this mean? Only about the fact that we, healthy people who lead... Oh, yes, I forgot that not everyone has decided to change their lives for the better. Okay, I'll say it differently. Everything can be learned by comparison, and if you check the GI of different “healthy and harmful” products, it will become clear that you can’t rely on whether it’s a fruit or a vegetable, or on taste or color. Judge for yourself:

• The GI of sweet grapes is about 40, and that of green peas is 45;

• strawberries - 40, and everyone's favorite sprouted wheat grains - 60;
• muesli (those who want to lose weight love them so much) - 80, and cake with cream - 75 (not much difference, right?);
• the indicator for sweet raspberries is 30, and for completely unsweetened parsnips is 97;
• sweet apricots - 20, and red currants (a rather sour berry) - 30.

What can you eat?

A diabetic friend of mine preferred to eat meat. It has a low GI because there are almost no carbohydrates. Of course, it can also be “spoilt”: fry it in vegetable oil, for example. The lady, by the way, argued that it is healthiest to eat meat raw. Maybe someone will follow her example for the sake of a low GI?

Ideally, everyone can sit down and calculate how much protein they need, count the essential amino acids, then select foods high in slow carbohydrates, figure out where to get the required amount of unsaturated fatty acids, also calculate the calorie content - be horrified and close the notebook.

Let's return to fast and slow carbohydrates. You can't go anywhere without them. An active person is not afraid of a high GI. He even needs it for energy replenishment.

Of course, fast ones are preferable for maintaining oneself, and slow ones for rest and relaxation. And of course, all carbohydrates eaten must be worked off, and “Mars” and “Snickers” with preservatives, trans fats and other rubbish should not be taken into the mouth even to “replenish energy”.

To lose weight, it is better to focus not on the glycemic index of vegetables or other foods, but on used food, bring your life into balance, giving up junk food in favor of nutritious food, switching to multiple meals and a sports lifestyle. If you don’t do this, even taking into account the GI will not help.

Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog.
And let's move on!

For diabetes, vegetables with a low glycemic index are the basis of the diet. They are sources of fiber, healthy vitamins and macroelements. Most vegetables contain “complex” carbohydrates, which slow down the digestion of food. The GI of raw vegetables is lower than that of stewed or fried foods. Adding garlic and onions to food not only improves the taste of the dish, but also improves health.

What is GI?

The rate at which carbohydrates are absorbed and blood sugar levels rise is called the glycemic index.

This indicator is assessed on a scale from 0 to 100, where 100 is the GI indicator for refined sugar. Polyglycemic foods contain a lot of fiber, the body takes time to digest them, and sugar gradually increases. Products with a high index are quickly absorbed, resulting in a sharp increase in blood sugar. Regular consumption of such products causes:

• metabolic disorders;
• constant feeling of hunger;
• increased body weight and obesity.

What does it depend on?

The GI level depends on four factors:

• carbohydrate content;
• amount of fat;
• protein levels;
• heat treatment method.

The food pyramid shows that the diet should include at least 50-60% carbohydrates. There are 3 types of carbohydrates:

1. Simple. They are digested at a high speed and immediately increase your glucometer readings. These include sucrose, fructose, lactose. They have a high GI; such products are good to consume in small quantities after intense exercise to restore mental activity.
2. Complex. They are absorbed slowly, due to which glucose in the blood rises smoothly. Contained in porridges, rye bread, many berries and fruits.
3. Fibrous. Contained in fresh vegetables and bran products. The body does not absorb such carbohydrates.

Protein-starch compounds formed by carbohydrates and proteins slow down the decomposition of carbohydrates, fat complexes inhibit the hydrolysis of carbohydrates. The stronger the heat treatment, the higher the GI. Undercooked pasta is healthier than overcooked porridge for diabetes. GI of boiled carrots is 85, fresh - 35. This is explained by the simpler process of breakdown of processed food in the intestines.

What is the GI of vegetables?

Potatoes

The glycemic index of potatoes is high regardless of heat treatment:

• fried potatoes - 95;
• baked - 70;
• mashed potatoes - 90;
• potato chips - 85;
• jacket potatoes - 65.

Experienced patients know that to reduce the indicator it is necessary to cook the whole root vegetable: this way the chains are not destroyed. With this method of preparation, the GI is reduced by 10-15 units. It is also important to take into account the calorie content of the finished product: boiled potatoes - 82 kcal, fresh - 79 kcal, fried - 193 kcal, chips - 280 kcal per 100 grams. If you have diabetes, you need to limit the amount of potatoes, and it is better to eat them in combination with other vegetables, for example, in a vinaigrette.

Cucumber index

Cucumber juice is a preventative against the following diseases:

• hypertension;
• overweight;
• tuberculosis;
• inflammation of the gums

Cucumber seeds reduce bad cholesterol levels, have a mild laxative effect, and contain Ca, Mn, Se, Ag, Fe. These vegetables saturate and quench thirst well, so they are irreplaceable on hot summer days. Cucumber has a low GI - 10 units, however, in case of some diseases, this vegetable will have to be abandoned:

• colitis;
• hepatitis;
• cholecystitis;
• kidney diseases;
• acute gastritis and stomach ulcer.

Glycemic index of cabbage

The GI value of cabbage is 15 units. The peculiarity of this vegetable is that it maintains its GI level regardless of the cooking method. White cabbage contains fiber, vitamins C, B, K, P, E, U. Cabbage is very filling for diabetes, helps with excess weight, and is used to prevent gastrointestinal and liver diseases.

In case of exacerbation of gastrointestinal diseases, pancreatitis or cholecystitis, cabbage is excluded from the diet.

Pumpkin and diabetes

• macroelements: Fe, Mg, Ca, K;
• vitamins: A, C, D, E, F, PP.

According to the glycemic index table, the pumpkin index is 75 units, pumpkin juice - 70. Pumpkin juice strengthens the immune system, has a laxative effect, helps with toxicosis, and removes toxins. Dishes with pumpkin are contraindicated for people with low acidity of gastric juice, with a tendency to colic, flatulence and bloating.

Radish for diabetes

Benefits of radish:

• facilitates the course of ischemia, gout, rheumatism;
• prevents heart attack and stroke;
• helps normalize metabolism.

The glycemic index of radish is 15 units. An important property of this vegetable is the content of natural insulin, this allows you to reduce the load on the pancreas, which is very important for high sugar. In addition, thanks to anthocyanin, radishes are a strong preventive agent against the development of cancer. Contraindications for use:

• chronic gastrointestinal diseases;
• metabolic disease;
• pathological processes in the liver and kidneys;
• thyroid disease.

Beetroot and diabetes

The calorie content of raw beets is 40 kcal. The vegetable is useful for vitamin deficiency and anemia, hypertension, gum disease, atherosclerosis and slagging in the body. Fiber and organic acids improve intestinal function and relieve constipation. For diabetes, healthy salads are often made from it and beetroot soup is cooked. It is not added to food for kidney stones, since beets aggravate the course of the disease. The glycemic index of beets is 30 units.

GI of zucchini

Zucchini is low in calories - 25 kcal, glycemic index - 15 units. After frying, zucchini has a GI of 75 units, so it is better to marinate, stew, or eat them in the form of zucchini caviar. Useful properties of zucchini:

• Vitamin C strengthens the walls of blood vessels, normalizes blood circulation and strengthens the immune system;
• folic acid improves the condition of the central nervous system;
• retinol improves the condition of the visual organs;
• calcium strengthens bones;
• thiamine and pyridoxine stabilize the functioning of the nervous system;
• zinc enhances regeneration processes in the skin.

Carrot GI

The glycemic index of carrots is 35. This is in its raw form. Boiled carrots have 85 units. Carrots contain:

• minerals: K, P, Mg, Co, Cu, I, Zn, Cr, Ni, F;
• vitamins: K, E, C, PP, B.

The beneficial properties of this vegetable help improve the condition of the body. Diabetics often have to treat concomitant diseases, and the positive effect of nutrients supplied with food is very important. Benefits of carrots:

• strengthens the retina;
• improves gum condition;
• facilitates the course of liver diseases and anemia;
• strengthens the walls of blood vessels;
• helps with kidney diseases.

Each product contains different nutritional values. It would be foolish to believe that the food you eat always has the same content of proteins, carbohydrates and fats, which make up the overall picture of the energy value of food.

Due to different nutrient indicators, the calorie content of the dish also changes. Currently, many who want to lose weight or, conversely, gain kilograms, look at this unit, but when eating properly, 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. So, what is the glycemic index and what function does it serve for humans?

What is the glycemic index of foods?

The glycemic index of foods (GI) is a unit of the rate at which glucose rises in the body after consuming a particular food. To fully understand this definition, we can characterize this process. Carbohydrates represent 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 broken down into simple ones, and simple ones under the influence of chemical reactions into glucose.

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

The concept of glycemic index was introduced in 1981 at the Canadian University of Toronto by scientific doctor David Jenkins. For this purpose, special experiments were carried out, during which volunteers were given food containing 50 g of carbohydrates. 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 constructed, and the experiments continued. When it was possible to obtain all the necessary data, the concept and definition itself was 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 concepts of “calorie content” and “glycemic index”, the answer is as follows. GI is a display of the rate of breakdown of carbohydrates into glucose and the degree of increase in blood sugar, and calorie content is only the amount of energy value obtained from food intake.

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 each product has its own glycemic index value. It was created to provide information specifically for each food product, at what speed the body breaks down its carbohydrates into glucose.

This data is important for people who adhere to a properly balanced diet, as well as those suffering from diabetes. According to established data, tables with GI have approximate values, and the indicators themselves refer to one specific product without any thermal or mechanical treatment in its entirety. There are 3 groups of glycemic index foods:

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

The table does not contain low-fat cheeses and dairy products, broths, or water. This is due, first of all, to the fact that their glycemic index is practically zero.

Low GI

Average GI

High GI

What determines the glycemic index of foods?

Products are not always consumed individually and fresh. When preparing dishes and other mechanical effects on food, the level of absorption of carbohydrates changes. So, for what reasons does the glycemic index of foods in a finished dish change:

1. Adding flavored additives and sugar to food increases the GI.
2. Total fiber content. Fiber has the ability to slow down digestion and the flow of glucose into the circulatory system.
3. Product processing method. Structured foods that require a lot of chewing have a lower GI, for example, raw vegetables in this case are better than boiled. Products subject 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 fluffy wheat bread.
6. The more food is crushed during cooking, the more the glycemic index increases. For example, the GI value of a peach will be lower in its whole form than if consumed as peach juice.

However, 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 may depend on:

• age;
• ecology where people live;
• metabolic states;
• 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;
• on the amount of physical activity.

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

What is glucose needed for?

Glucose plays an important role in the body 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 the muscle layer, and is involved in the formation of glycogen.

Glycemic index and diabetes mellitus

Diabetes mellitus is a disease in which control of blood sugar levels is impaired. If in a healthy person, when eating foods with a high GI, excess glucose is distributed into fat deposits, and the sugar level returns to normal, then in a person with diabetes, there are certain problems. When eating food with a high GI, the normal permissible level of sugar in the blood exceeds due to a violation of insulin secretion or the sensitivity of cell receptors. Another way to say this is:

• Type 1 diabetes mellitus. Insulin is not produced, and since this does not happen, then there is no blocking of the 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 there is no sensitivity of cellular receptors. Therefore, at the moment of breaking down food into glucose, insulin carries it to cells that do not respond to its influence, and since this does not happen, then sugar remains in the circulatory system, and hyperglycemia develops.

Patients with diabetes simply need to adhere to a properly balanced diet. The glycemic index of foods is especially important for this population group. After all, it is a kind of guideline on which it depends on how quickly a particular product will be broken down and whether a jump in sugar levels will occur. After all, for comparison, when a healthy person eats foods with a low GI, his body’s sugar level remains within normal limits, 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 putting your health in danger.

GI during weight loss

When you lose weight quickly, the kilograms come back at lightning speed. It has been said for decades that to lose weight you need to stick to proper nutrition. And if it was obvious to everyone to simply count the calorie content of a dish, then you can also add the glycemic index of foods to this widespread activity. So, how is it good for weight loss?

Firstly, this is a kind of system in folders. What you can eat and is healthy, and what you should abstain from and, in principle, this is not so necessary. For those wishing to lose weight, it is best to pay attention to the table with low glycemic index foods; at most, you can look at foods with average values. But you shouldn’t eat foods where the index is high. Everything must be balanced, and using the index, tracking portions and product characteristics is much more convenient than counting the calorie content of each dish.

Secondly, when eating foods with a high GI, a feeling of fullness may occur after eating more than necessary. Unspent glucose, in this case, will be deposited in the fat layer. This will not happen from eating low GI foods: glucose levels will rise smoothly, satisfying a person’s energy needs.