The glycemic index is a certain variable that reflects the possibility of the product, increase the level of sugar. Now this feature is identified with enclosures in blood flow glucose. If you focus on gi vegetables, you will see far from unambiguous facts. Some vegetables have Gi above than in potato chips (boiled carrots) than a wheat bubble (pumpkin), the same as Coca Cola, Phanti and sprite (boiled potatoes). Of great importance is that vegetables are used with what fats ( olive oil or creamy). Gi can change radically under the influence of various factors. In real life, it rarely corresponds to tabular data.

Cucumbers. This is one of the few products, in relation to which there is practically no restrictions. Glycemic index Cucumbers are 15.. You can eat them quashens or fresh. They are well suited for salads with olive oil. Do not use how to refill sour cream. Better Take a fat-free yoghurt or kefir. In cucumber many substances that contribute to the accelerated splitting of animal fats. Therefore, they are an excellent garnish for meat dishes.

Zucchini and zucchini have the same glycemic index - 15. But this does not mean that if you fry them, it will remain exactly the same (75). It is best to get them out. If you still decided to pamper yourself, then use olive oil for cooking. Do not lubricate ready-made pieces of creamy. It contributes to a sharp increase in blood glucose.

Pumpkin is one of the products that firmly entered our life thanks to nutritional and low cost, high taste. But when diagnosed with diabetes, it should be treated very carefully. After all The glycemic pumpkin index after thermal processing will be 75.Therefore, it is best to use raw.

It should be noted that the glycemic index of fresh and sauer cabbage is the same, it is equal to 15. At the same time, if you are cooking "Capulate", soup, or borsch, then the gi of this product will not change. It very beneficially distinguishes it from carrots, pumpkins and potatoes. Cabbage you can use in any form without thinking that his gi will violate the diet you have built. Together with her you can enjoy your favorite dishes. But do not forget about the effect of fats on gi in the preparation of products.

It should be noted that glycemic Boiled Carrot Index is one of the highest among vegetables - 85 . Above only at the pants - 99. Therefore, it is desirable to refuse to refuse this vegetable. It is better to eat it raw, then the glycemic carrot index will be only 35. This will not have so much to affect your health. For comparison, gi should be brought white bread - 85. Even in potatoes fast cooking It is almost the same - 82.

We are accustomed to the fact that potatoes are one of the main ingredients of our table. But for patients with diabetes mellitus, its constant consumption is fraught, since the glycemic index of potato mashed potatoes is quite high - 90. At the same time, potato chips, only 80. Also below, the gi in boiled tubers - 70. Well, what is boiled in the peel - 65.

The last option for the preparation of this product is the most acceptable. If you pay attention to Chinese and Japanese cuisines, then there you will meet the recipes of salads with potatoes, where this root is practically not amenable to thermal processing. After it is noded on the grater, it is simply whined with boiling water. It is believed that after that he is ready to eat.

Like all vegetables, beets after heat treatment increases significantly, it becomes equal to 65. In this raw form the glycemic beet index is only 30. Often we use the young leaves of beets. Their gi is 15. In eastern countries, this root is eaten most often in the cheese, and not boiled form. Therefore, you may not worry about the safety of this. Try to grate it on a shallow grater and fill with a steady tomato. To enhance taste, add a slight salt and spices.

This article does not apply to the topic of gluten-free food, it is dedicated general principles healthy nutritionassociated with the concept of "glycemic index".
That is, at first, this concept must be studied, and then, on the basis of the awareness of this concept, you can build and very specific, including, depending on the goals pursued, healthy food diet.

First I will express some thoughts and I will describe observations about the topic "Glycemic index" And about Why do you need to know these values \u200b\u200bof the glycemic index (GI) .

Glycemic index (Glycemic (GlycaEmic) index, abbreviated Gi) - indicator of the influence of food after their use on blood sugar levels.

I am sure that today I should know every housewife, which every day feeds my family, this knowledge is necessary for building right ration Food your family. Now science dietology, medicine, biology stepped far ahead, it makes it possible to achieve them to use in everyday life, and when building your family's power menu is not saved not "chaotic as a fish in the sea-ocean recipes", and make the right and useful for your family health .

In the 2nd part there will be a generally accepted scientific theory of this issue (start in the 1st part of the post). The second part of the post will be released on December 3.

"From the Okokoka" to this topic will not be approaching that it is necessary to - learn these guides according to the main products in order to manipulate them freely. So, proceed.

If your son or daughter, or your husband, or you yourself do fitness or more serious sports, you need to know how to feed it and for what time before training, it is these data and gives information about GI.

First about vegetables that are considered to have minimal gi and therefore they are most useful as possible.
It should be understood that not all the vegetables refer to low gi products, for example, such as: zucchini, pumpkin GI (75) at heat treated, boiled carrots (85), trouser GI (99). At that time, in raw carrots, only only (35). That is, even vegetables can have high gi.

And fructose, for example, has hy (20), it is in 5 times lower GI (100) glucose and 3.5 times lower GI (70) sugar. This tells us that one carbohydrates can have very low, and very high gi, and this is not associated with the calorieness of the product (glucose, sucrose and fructose caloric content is close by value, more than 300 kcal).

It should also be understood that the usual food intake in standard situations need to be combined from products with lower and higher gi to uniformly distributed the arrival of sugars in blood in the process of digesting food and To eat food did not approve the peak loads to develop insulin by the body, and, as a result, the pancreatic overload occurred in a short period of time, which follows meals.
For a long time, vegetable fiber is digested (type of carbohydrate), it can last 5-6 hours.

Soups-mashed potatoes and potato masses gi (90) always have much more high index GI than whole-drawn products or cooked pieces, so such soups and puree need to be combined with rude vegetables salads with a large amount of fiber or protein food.

All air grain and chips, such as:

rice loaves GI (94),
corn flakes GI (85),
as well as popcorn gi (85),
aerial amarantic grains GI (70),
chips potato GI (85)

the index is always higher than porridge from these cribs (60-70) or simply boiled potatoes GI (70). Therefore, the use of sweet popcorn during film by film and all sorts of chips can not be considered a useful habit and tradition.

Products such as white wheat Bread GI (85) are always higher in this value of rye bread (45-63) and bread from grains or large grinding whole grain flour GI (30-45), or from rye shrot (crushed grain). Therefore, a piece of such grain bread or from c / s flour is never superfluous in any meal to reduce the overall guise of food.

GI is well reduced when adding to the dish is not too finely crushed and solid seeds and nuts, and bran, including in baking bread. Nuts and seeds possess themselves very low guide, sunflower seeds GI (35), Nuts (15-25), oat bran GI (50), and rice bran - Gi only (19)!

Pasta is better to buy from solid wheat varieties and whole grain gy (38-60), and not from soft varieties of wheat of the highest variety GI (85), as well as useful pasta from the shelf, such pasta will know the gi below, or to take barley and Buckwheat variants of macaroni products GI (22-50).
Cooking any pasta is better than 1-2 minutes less than what is written on the package (this method of cooking is called to the state of "Aldenda", while the core of Macaron remains semi-welded and due to this decreases GI).

Fruit juices have a much greater gym than fruit itself. Therefore, it is better to eat the whole fruit. The adoption of a glass of freshly fed juice is justified only when after that you will give substantial physical Load. For example, if oranges have hy (45), then juice of them has already gi (65), apple juice has hy (40), unlike the apples themselves with GI (30-35).

Such products like eggs, meat, peeled oil do not have But their addition to food reduces gi and porridges, and potatoes, and legumes.
To date, there are no accurate methods for calculating such combined dishes. The only thing that approximately can be understood that in combination, for example, potatoes and meat (2 parts to 1 part), gi of such a dish decreases somewhere on 1/3 relative to kinds of potatoes (70), that is, it becomes gi-approximately (47).

Legumes such as beans and beans, lentils GI (30) have low gi, but abuse them and eat them every day is not worth it, since in general they load the pancreas and also give a burden on the kidneys due to the large amount of in them squirrel.

If we consider breakfast and samples from porridge and potatoes, the types of these carbohydrate products are located in the next property in terms of GI:

pearl Gray (22),
corn Crupes Mais Gi (35),
buckwheat grain Gi (50),
boiled potatoes (56),
rice wild gi (57),
oatmeal GI (59),
rice white gi (60),
manna porridge (66),
wrench and porridge sago gi (70).

Cooking Morning Porridge on milk also reduces gi of any cereal.

I will also pay your attention to the fact that some pastry products have gi lower than bread and porridge. For example, at a tvix bar (62), in rye bread, the value of gi can reach up to (63), and in wheat white bread (85)!

And confectionery products with a large number of wheat flour-based chocolate and sugar are highly due to chocolate GI (25), but due to sugar hy (70) and wheat flour GI (69).

The use of fructose with GI (20) reduces the mean confectionery product as a whole, such as, for example, cake or cakes GI (80-100).
The use of a fat cream also reduces gi-cake, but on this path it is not necessary to go, since in this case there are already other liver overload mechanisms with excessive amounts of fats begin to work, and this is imposed on the efficiency of insulin, which ensures the processing of sugars.

Almost perfect delicacy is a small amount of bitter chocolate with 72% -85% chocolate. But even more useful to chocolate on the cobrich powder (it is less than the protein contains and it does not overload the kidneys).

What to do? Refuse cakes at all if you want to adhere to the principles of healthy eating?

Not at all, only cakes should be done at home and small. Instead of biscuits, make sweetened dough using c / s flour wheat or rye seeded on Zakvask, instead of a bold cream made of cream and oil - cream on milk or medium fatty cream or degreased, yogurt or ipaine, or cream of whipped proteins.
Good in such cakes to make jelly-like layers from multi-colored juices of fruit and berry (even better from fruit puree) on agar-agar or sheet gelatin gi (30).
You can completely make such a cake from different colored types of jelly, only with a small addition of purchased or cooked houses of unsweetened crackers.

Just need to correctly calculate how much such a cake can be allowed to eat. Be sure to consider the proteins, and fats that are included, based on the fact that 1 g of protein can be used for 1 kg of their weight and 1 gr fat per day.

Example: Suppose your weight is 75 kg - this will mean that you need to consume 75 grams of protein per day, but it is necessary to subtract 29 cm of the protein, coming on meat or fish (from 150 gr beef per day), as well as 6 grams of protein (from One egg, if you eat it on this day), and another 7 gr protein from cheese (from 30 grams of cheese per day).
In general, if the cake of cottage cheese and cottage cheese is 9% fat, protein in such a cottage cheese is contained 16 grams per 100 grams of cottage cheese. A piece of cake as a portion may be such a weight so that it took 100 grams of cottage cheese for it.
TOTAL SELLS: 29 Beef protein + 8 gr Cheese protein + 16 grams of cottage cheese protein in the cake \u003d 54 grams of protein, that is, a gram of 20 pure protein remains, which will need to be distributed on the daily cereals you use, bread, potatoes in the side dishes and in the first meal (These protein products also contain).

Also good delicacies are grain bars, which include grain flakes GI (40), Nuts GI (15-25), seeds and seeds GI (25-35), dried fruits GI (35-146) and quite a bit of honey or another sweetener As part. By the way, dates with Gi (146) in such bars should be avoided.
Kuragi and prunes of GI (35), in a raisin GI (65). That is, if you make such bars at home, then use dried fruits with low gi.
Drinks, such as Fed, Pepsi-Cola, Sprite, Coca-Cola There are no reason to be recommended for use, and because of high gi (67-70), as well as due to the large number of dyes and other chemicals and sugars in the composition .

When we are preparing dishes at home weonly a very approximately we can estimate their glycemic index. . It is necessary to take Gi main on the weight of the product and evaluate whether additional products are working on a decrease or to increase the value.

You can definitely estimate their prepared dishes only by the device for daily monitoring glucose in the blood, of course, we will not resort to such methods in our amateur culinary activities.

It also matters the degree of grinding of products, the stronger we grind the product - the more guy will increase.

So puree soups from legumes always possess gi lower, than such soups-mashed starchy vegetables and close to starchy (potatoes, root celery, turnip, trouser), potato soup has hy (90), and soup soup Lentils GI (44). This is due to a higher content in legumes protein.

Also reduces the adding oil of vegetable and animal into the dish, but it is not worth using this technique, as there are reasonable firming norms per day. Methods There are different on this issue, but the value of consumed fats should not exceed a value of from 25 grams to a total of 1 grams per 1 kg of weight. That is, if your weight is 75 kg, then the total amount of fats at the upper boundary should not exceed 75 grams of all beams and dishes, and also should not be below 25 gr.

How else to evaluate the gi at least approximately? For example, a gluten-free ice cream consisting in equal proportions from soybean milk hy (30), coconut (45) cream (45), and bananas (GI 65), it uses a little honey as a sweetener. Obviously, soy milk and coconut cream reduce high gi bananas to (40-50) final product in the form of ice cream (and a small increase is given honey with high gi (90)).

Consultations for the most part of these issues I received from leading clinical nutritionists of Russia.

Next, there are data from products from different sources, and in the 2nd part of the post there will be tables with a wider set of data on fruits, vegetables, nuts, lactic products and their gi. These tables will be unnecessary data compared to data from the first list of the 1st part. The absolute identity of the data from many sources could not be observed, since I used the table different countries, and the concept of gi is not an absolutely accurate value.

Here, red and blue, I highlighted important positions related to bakery themes.

Table of glycemic indexes

High mean

date .................................. ...... 146
noodles rice ............................ 130
corn syrup ...................... 115
malt barley .......................... 110
beer .................................... ......... 110
shortbread cookies ........................ 106

maltosis ................................ ...... 105
lepicorn ................... 100.
toasts from white bread ................. 100
glucose ................................. ....... 100
brubva paired ............................. 99
pasternak ............................... ........ 97

sand crown. with fruit ........... 96
bread jam. From flour super. varieties ...... 95.
potatoes baked .................. 85-95
rice flour .................................. 95
air rice ............................... 94
rice noodles ................................ 9 2

apricots con ............................ 91
cactus jam ........................... 91
potato puree ....................... 90
rice porridge rapidly ......... 90
honey ..................................... ............ 90.
milk rice .............................. 85

tapioca (Groats Manic Sago) .85
corn flakes ........................ 85
boiled carrots .......................... 85
popcorn ................................. ......... 85
wheat white bread ................ 85
bread rice ..................................85

maranta root (Arrow-Ruth) ........... 85
potato mashed potatoes. Prig ... 83.
beans ........................................ ....... 80
potato chips ...................... 80
wheat crackers ....................... 80
muesli with nuts and raisins ............ 80

macaroni from Flour High. varieties ......... 80.
tapioka sweet ............................. 80
caramel ................................ .......... 80
waffles outstand ............................. 76
donuts ................................. ........... 76
watermelon ................................... ............ 75

zucchini heat treated ........... 75
the pumpkin is heat-treated ............... 75
bread french baguette .................. 75
wheat loaf ......................... 75
potato Fries ........................... ..... 75
sukhari ground for Panir .............. 74

wheat flakes .......................... 73
bagels, wheat rams ........ 72

MEAN

rice polished ........................... 70
Coca-Cola, Fed, sprite ................. 70
starch Kotato, Cukur .................... 70
corn boiled ............................. 70
marmalade, jam with sugar ......... 55-70
Mars, Snickers (bars) .............. 70

rope pair .................................................................................
pelmeni, Ravioli ........................... 70
millet, millet, sorghum .......................... 70
wheat flour (highest grade) .......... 70
rice white for a couple ............................ 70
muesli with sugar ............................... 70

sugar (sucrose) .............................. 7 0
fruit chips in sugar .............. 70
chocolate milk .......................... 70
corn porridge ............................ 70
amaranth airflakes ............. 70
wheat flour .............................. 69

croissants ............................... .......... 67
Pepsi Cola and similar drinks ..... 67
pineapple .................................. ............ 66
wheat flour crackers ............ 66
oat porridge fast lap ............... 66
manna porridge .................................... .66

soup soup. dry Pea ............ 66.
rye flour hubby .................... 65
polwy flour .................................. 65
bananas ............................................... 65
melon ................................................. ..65
potato decoction. "In the uniform" .......... 65

canned. Vegetables ............................. 65
couscous cereals ................................... .... 65
raisins .................................... ............. ..65
maple syrup ................................ 65
juice orange ............................. 65
booth booth ................................ 65

makaroni with cheese ............................. 64
soup-puree from black beans ................ 64
wheat biscuit ......................... 63
grains Wheat germinated ...... 63
bread rye .................................. 5 0-63

wheat flour fritters ............... 62
Tweix bar ................................ .62
buns for hamburgers .................. 61
chestnut flour ............................... 60
drink Neksk Liquid ................... 60
mayonnaise ........................................ ..... 60

pizza with tomatoes and cheese ........... 60
ice cream ............................... ..... 52-60
bananas ................................................ 60
rice white ................................... ........ 60
puree soup from yellow pea .............. 60
apricots Cons. in syrup .................... 60

oatmeal of cereals ................... 60
macaroni from Flour TV. varieties PSH ....... 80
lasagna from the PSH solid varieties .......... 60
wheat. Crupes from TV. varieties ............. 60.
corn sweet to ................... 59
papaya ................................................ 58

rice vermicelli ........................... 58
pita Arabic ................................ ..... 57
rice wild ................................... ......... 57
boiled potatoes .......................... 56
kiwi .................................... ............. .. 56.
rice brown, red .................. 55

bread rye peckel ............... 55
mustard with sah ......................................55
ketchup ........................................ ........ 55
buckwheat ................................................. 55.
oatmeal cookies ................................. 5 5
oat bran .................................. .55

mango juice ........................................ .... 55
manique sweet ................................ 55
pasta Nutella ..................................... 55
wheat cookie ................... 55
makar from a fast. Flour of the highest grade..55
fruit salad with berth. Dummy ............... 55.

jam ................................. .............. 55
flakes of the proprietary wheat ............... 53
yoghurt sweet ...................................................................................
canned beans .................52
barley flakes ................................ 50
bread from flour rude. grinding with cut ..... 50

fritters and pancakes from buckwheat flour ... 50
fresh peas .................................. .... 50
sweet potatoes (Batat) ................ 50
spaghetti, pasta ............................ 50
tortellini with cheese ............................ 50
buckwheat bread ...................... 50

sherbet ................................................. fifty
rice is unlightened ........................... 5 0
amilose ................................. ............... 48
bulgur Cropa ................................... .... 48
polka dot green canned ................... 48
grape juice without sah .................... 48

grapefruit juice without sah ....................... 48
fruit bread ............................... .... 47
green peas ................................. 4 7
rice wild ................................... .......... 47
lactose ................................. ................ 46.
grapes ................................ .......... 40-46

pineapple juice without sah ..................... 46
fruit juices without sah .................. 35-46
kvass ................................................. ...... 45.
polka dot green. Drive ............................. 45
pears in con .................................. ...... 44
peaches ................................. ............... 44

soup lentil .......................... 44
apricots ................................ .............. 44
color beans ................................. ... 42
spaghetti, pasta from c / s flour .......... 42
nut to die .................................. ........... 41
battone "Bounty" ............................ .... 41

oranges, tangerines ....................... 40
beans .................................. .......... 30-40
strawberry, strawberries ...................... 35-40
gooseberry ............................... ............ 40
green polka dot fresh .................... 40
tomato juice ..................................... ... 40

mamalyga (cucumber porridge. Cr. cr. p.) 40
apple juice without sah ........................... 40
apples .................................. ............ 30-35
bean beans ................................... ..... 40
bread from the grains of rye .......................... 40
bread from wheat grains .................... 40

bread pumpkin ............................... ..... 40
buckwheat porridge .................................... .40
fresh dates .................................. ... 40
oat flakes dry .......................... 40
makaroni from flour rude. grinding ...... 38-40
fish sticks ................................. ... 38

bread barley ................................ .....8
soup chowder from Lima Bean ......... 36
vermichel Chinese ........................... 35
bread from c / s flour coarse grinding ........... 35
mustard Dijonskaya ............................... 3 5
sunflower seeds .............................. 3 5

figure fresh ....................................... 3 5
natural yogurt .............................. 35.
yoghurt low-fat ............................ 3 5
peas dry ................................... ......... 35
kuraga ................................................. .... 35.
mais (Cukur. Crupes) ............................... 35

garnet.................................. ............... .... 35.
carrot raw ................................... .... 35
ice cream from soy milk .............. 35
pears ................................... .............. .... 35.
bakery yeast, beer .................. 35
amaranth, seed seeds ........................ 35

rye grains gear ............... 34
milk chocolate .............................. 3 4
plums ................................... .............. .... 33.
peanut butter .................................. 3 2
milk defatted ........................... 3 2
milk whole ................................. .... 32
beans Limskaya ................................. .... 32

Low value

black beans ........................................... 30
peas Turkish (Nut) ............................. 30
marmalade berry without sah ..................... 30
milk 2% -zhir .................................. .... 30
rope raw ........................................ ..... 30
milk soybean, almond .................... 30

peaches ................................. ................ ...thirty
grapefruit, Potochlo ................................ 3 0
berries ................................... .............. .25-30
yogurt with fruit. and sucrose .............. 20-30
marmalade with Sakhorazam ............................. 30
rope raw ................................... ........... 30

garlic ........................................ ......... ....thirty
sausages ................................. ................ ... 28.
lentils red ................................. ... 25
bitter chocolate ................................. ... 25
soy flour ............................................. 25
fruit Cons. No sugar ......................... 25

nuts are different .................................. .... 15-25
red currant ............................... ... 25
pumpkin seeds ................................. 2 5
cherry ................................... .............. ...... 22.
peas yellow crushed ........................ 22
grapefruit ............................... ................ 22

pearl croup .................................. ..... 22
plums ................................... .............. ...... 22.
soybeans die ................................ 22
lentil green ................................. ... 22
apricots Fresh .................................. ..20
artichok ........................................ ......... .twenty

peanuts ................................................. .....twenty
soybeans dry .................................. 2 0
lingonberry, Cranberry .................................. ..20
fructose ................................................. .twenty
cocoa powder ........................... ............. 20
cobrob powder ................................... .... 20

rice bran .................................. ..... 19
walnuts ................................. ......... 15
asparagus ........................................ ......... ...fifteen
kefir ................................... .............. ......fifteen
soy ..................................... .............. ...........fifteen
dust seeds .............................. 15

polka dot pod ............................. .15
embry of wheat ................................ 1 5
eggplants ............................... ............... 10
broccoli cabbage ................................. ... 10
mushrooms ................................... .............. .....10
green pepper ................................... ..... 10

cactus Mexican ............................ ..10
cabbage................................. ................ ...10
onion..................................... ............ ..........10
tomatoes ................................ ................ 10
salad leaf ........................................ 10
salad-latch ............................. ................. 10

Low Glycemic Index Productsyou can use without restrictions.

Products with an average glycemic index - it is advisable not to abuse these products.

Products with a high glycemic index - it is better to limit the consumption of these products or strictly dose.

Here, recently, I ran into the network with people who regularly and in large quantities consume dietary supplements, assigning them to themselves and their relatives themselves, including children, pursuing very different purposes (for example, to manage the activity of the brain, as well as to preserve the youth and Dr.), not possessing medical education, they give each other tips on the network on the dosages of such substances.

I will not spend time to describe my reaction to this phenomenon (it, the reaction close to the horror!).

Apotheosis was the post of one Zhzheshnik, who, with the help of Bad, tried to improve the condition of his relative, who, according to her, sick diabetes in a completely difficult form and insulin injections does not.

In connection with such a situation, I decided to state the theory of insulin (in terms of educational activities, this topic closes the question of GI), why insulin must be applied and why can not help in these situations.
With diabetes form middle severity and launched diabetic tablets no longer help, since their effectiveness is much lower than insulin injections, may be saved from strokes, amputations and blindness only insulin!

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Generally accepted theory of the issue "Glycemic index"

The glycemic index is a reflection of the comparison of the body's reaction to the product with the body's response to pure glucose, in which the glycemic index is 100. All other products it changes from 0 to 100 or more depending on how quickly they are absorbed. When the product is assigned a low glycemic index, it means that when it is consumed, the blood sugar level rises slowly. The higher the glycemic index, the faster the blood sugar level is raised after the use of the product and the higher the blood sugar level will be the same as eating food.

The glycemic product index depends on several factors - from the type of carbohydrates and the amount of fiber, which it contains, the method of thermal processing of the product, the content of proteins and fats, the degree of grinding products in it.

The concept of the glycemic index was first introduced in 1981 Dr. David Jenkins, Professor of the University of Toronto in CanadaTo determine what power is more favorable for people with diabetes. Now this concept is used much more widely when constructing rational diets and power circuits.

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This simple food recommendation scheme, of course, it will not help you draw up a detailed diet, but with it you can "immerse yourself" in the topic of the selection of exactly the diet, which you need. This scheme is better to copy to any graphic editor and view on an enlarged scale:

"Scheme-memorable" glycemic indices of some products (of course not everything can be recognized, GI 97 - Pasternak):

In a blog second part of the post . There you will find other types of gi foods.

For sugar diabetes Low glycemic indoor vegetables - dietary base. They are sources of fiber, useful vitamins and macroelements. Most vegetables contain "complex" carbohydrates that slow down the process of digestion. Gi raw vegetables lower than stewed or fried dishes. Adding garlic and the onions to food not only improves the taste of dishes, but also improves the health of health.

What is gi?

The rate of absorption of carbohydrates and increasing blood sugar is called a glycemic index.

Evaluate this indicator on a scale from 0 to 100, where 100 is an indicator of gi for purified sugar. Polyglycemic products contain a lot of fiber, the body takes time to digest them, and sugar increases smoothly. Products C. high indicator Quickly absorbed, as a result there is a sharp increase in blood sugar. Regular use of such products is the reason:

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

What does it depend on?

LE level depends on four factors:

• content of carbohydrates;
• the number of fats;
• proteins;
• the method of heat treatment.

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

The separation of carbohydrates into groups according to the degree of digestibility by the body.

1. Simple. Digested at high speed, immediately increase the indicators of the glucometer. These include sucrose, fructose, lactose. Have high gi, such products are well used in small quantities after intensive load, to restore mental activity.
2. Sophisticated. Urges slowly, thanks to which glucose in the blood grows smoothly. Contained in porridge, rzhan Bread, many berries and fruits.
3. Fibrous. Contained in fresh vegetables and cutting products. The body does not absorb such carbohydrates.

Protein-starch compounds formed by carbohydrates and proteins slow down the decomposition of carbohydrates, the fat complexes inhibit hydrolysis of carbohydrates. The stronger the thermal processing, the higher the GI. The abnormal pasta is more useful than the ruled porridge in diabetes. Gi boiled carrots - 85, fresh - 35. This is due to a simpler splitting process in the intestine of processed food.

What kind of gi in vegetables?

In potatoes

The glycemic potato index is high regardless of heat treatment:

• fried potatoes - 95;
• baked - 70;
• potato puree - 90;
• potato chips - 85;
• potatoes in Mundire - 65.

Vinaigrette is a more preferred dish for patients than potato tubers in pure form.

Experienced patients know that in order to reduce the indicator, it is necessary to cook the root of the whole: in this way the chains are not destroyed. With this method of preparation, it 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. In diabetes, it is necessary to limit the amount of potatoes, and it is better to use it in a complex with other vegetables, for example, in a winegree.

Current index

Cucumber juice is a preventive tool from the following diseases:

• hypertension;
• overweight;
• tuberculosis;
• inflammation of the gum.

The cucumber seeds reduce the level of poor cholesterol, have a soft laxative effect, contain CA, MN, SE, AG, FE. These vegetables are well saturated and quenched thirst, so they are indispensable in hot summer days. The cucumber has low gi - 10 units, but in some diseases from this vegetable will have to refuse:

• colitis;
• hepatitis;
• cholecystitis;
• renal diseases;
• againted gastritis and stomach ulcer.

Glycemic cabbage index

Gain cabbage is equal to 15 units. The peculiarity of this vegetable is to preserve the level of gi, regardless of the preparation method. The white cabbage contains fiber, vitamins C, B, K, R, E, U. Cabbage in diabetes perfectly saturately, helps from excess weight, it is used to prevent the disease of the gastrointestinal tract and liver.

With exacerbation of the diseases of the gastrointestinal tract, pancreatitis or cholecystitis, the 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 indexes table, the pumpkin indicator is 75 units, pumpkin juice - 70. Pumpkin juice strengthens immunity, has a laxative effect, it helps with toxicosis, removes toxins. Dishes with pumpkin are contraindicated to people with reduced acidity of gastric juice, with a tendency to coliks, meteorism and bloating.

Redisse in diabetes

The benefits of radish:

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

The glycemic radish index is 15 units. The important property of this vegetable is the content of natural insulin, it allows to reduce the load on the pancreas, which is very important when increased sugar. In addition, thanks to Anthocian Radish is a strong prophylactic tool from cancer. Contraindications to use:

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

Beet and diabetes

Caloriciness of crude beets - 40 kcal. The vegetable is useful for avitaminosis and anemia, hypertension, gum disease, with atherosclerosis and body stacked. The fiber and organic acids improve the intestinal operation and eliminate constipation. In diabetes, it often makes useful salads and beacted beetters. It is not added to food under the kidney stones, as the beet sharpens the course of the disease. Glycemic beet index - 30 units.

GI Kabachkov

Low-caloriene zucchini - 25 kcal, glycemic index - 15 units. In zucchini after frying gi 75 units, so it is better to marine them, stew or use in the form of a kaplek caviar. Beneficial features Zucchini:

• vitamin C strengthens the walls of the vessels, normalizes blood circulation and strengthens the immune system;
• folic acid improves the state of the CNS;
• retinol improves the state of the organs of vision;
• calcium strengthens the bone;
• tiamine and pyridoxine stabilize the work of the nervous system;
• zinc enhances regeneration processes in skin cover.

Gi Morkovay

Glycemic carrot index - 35. This is in the raw form. Boiled carrot has 85 units. In carrots are contained:

• minerals: k, p, mg, co, cu, i, zn, cr, ni, f;
• vitamins: K, E, C, RR, V.

The beneficial properties of this vegetable helps to improve the condition of the body. Diabetes often have to treat concomitant diseases, and the positive effect of the beneficial substances coming with products is very important. The benefits of carrots:

• strengthens the retina;
• improves the state of the gums;
• facilitates the course of liver disease, Malokrovia;
• strengthens vessel walls;
• helps with kidney disease.