Carbohydrates glycemic index. Carbohydrates with a high glycemic index. Equal milk and dairy products
More recently, it existed that all carbohydrate products were equally affected by an increase in glucose levels in our body. Only by the end of the twentieth century David Jenkins, Canadian scientist, revealed that it was not quite so. More than 15 years required doctors to carry out a sufficient amount of research and to prove that products containing carbohydrates affect the level of glucose in different ways. So, for example, cream ice cream does not so much increases blood sugar, as a simple white bread. Thus, the concept of "separation of carbohydrate products for the glycemic index" was included in nutrition.
The glycemic index is not "bad" as a dimension - it can be very useful for some people. But this is just one number, and it is important to know what he does and does not mean. Take a look at our 30-day program. It has tools to allow you to lose your body, lose weight and start feeling fine. Try our power plan generator and quick cheat sheets.
Perhaps you heard the term "low glycemic" in the media and in the discussions on weight loss, but Dr. Atkins took it many decades ago. Atkins is easy to understand what products have the lowest glycemic effect. Glycemic simply means "related to sugar". The higher the glycemic effect of food, the greater and faster its effect on blood sugar levels when you use it, and the more insulin is required to return the blood sugar level to normal.
Interest calculations of carbohydrates
These calculations show the difference in blood sugar concentration in comparison with 50 grams of pure glucose. The pure sugar rate is 100, and the level of a product is calculated from 0 to 100 percent. Some types of products may exceed this indicator, depending on how quickly they are absorbed. The rate of absorption rate is influenced by the content of the product, as well as the method of its preparation. To demonstrate to access glycemic index Carbohydrates, a table with a percentage indicator of a product was invented by nutritionists.
Since insulin is a fat hormone, and since people with overweight often produce too much, high level Sugar in the blood and high insulin levels can sabotage your weight reduction efforts. Low food glycemic products - This is definitely the path.
Atkins has always been a low glycemic approach. Atkins emphasized the influence of food at blood sugar levels and the level of insulin and explained in very detailed, why products that have a significant impact on carbohydrate-treated carbohydrates are exactly what you do not want to be on your plate, regardless of weight or your health.
What to choose - High or Low Guys
People who follow their figure are perfectly familiar with this table. The fact is that receiving products containing carbohydrates with high glycemicundex, we are rapidly increasing the level of sugar in the body, with which it sometimes is simply unable to cope. Surplus the glucose is not processed by the body go to the "fat margin", simply speaking, postponed on the sides and stomach. With a sufficiently sharp emission of a large amount of glucose in the blood, insulin begins to actively work, so that during a short temporary gap, the sugar level drops and the hunger returns again. Therefore, those who wanted to lose weight should be chosen predominantly products containing carbohydrates with a low-tech index, which have the quality of a sufficiently long assimilation that it will remove the feeling of hunger for a long time. In addition, when processing products with slow carbohydrates, the body uses a number of fat stocks.
But how do we measure the glycemic effect of products containing carbohydrates? And how is it translated into the decision, what is and what to miss? The first rating, known as the glycemic index, measured the relative impact of carbohydrate products to blood sugar levels. Although the connection between diets with a high sugar and obesity and diabetes for some time was obvious, studies also showed the relationship between high-tech diets and cardiovascular diseases and cancer. 2, 3, 4.
But you will never have such a big carrot. Atkins did not recommend using it as the only way to determine which products are. As usual, it was not planned, and the best stream structure slipped me slightly. But it is likely to hurt. And then, of course, there were athletes. Some very early works have shown that the level of blood sugar can fall from carbohydrates right before competition, but it is individually and rather irrelevant.
Low Guys
According to the table, the indicator less than 50% suggests that the products contain carbohydrates with a low index. They help regulate the required sugar level in our body, part with extra kilograms and debug the process of digestion. As a rule, these are products with large content Fiber, which, besides what has the ability to saturate the body for a long time, is very useful for health. Despite the fact that almost all known types of sugars have high rates The glycemic index, up to 70% and higher, exception is fructose, its index is equal to 20. In addition, it can be called the only type of sugar, which does not harm, but, on the contrary, benefits the body.
In a sense, this is good, because it pushes carbohydrate oxidation during exercise. But it also prevents fats mobilization, and this can be problematic for long-term events due to the use of fat for fuel to get rid of muscle glycogen. So this is a mixed bag and depends on the type of competition.
For trial time using carbohydrates is better. For a 4-hour cycling ride, which will do a lot of time with lower intensities, gentle glycogen is of paramount importance. It tends to be more relevant for running due to movement in the stomach and, moreover, for other sports.
Bean
Grain and legumes are also products containing carbohydrates with a low glycemic index. Thanks to the high content of dietary fiber in them, a sense of satiety is ensured for a long time. They also eliminate the body from slags and toxins, regulate the intestinal work, strengthen immune system. Studies have shown that regular use of grain and legumes in sufficient quantities (approximately 2-3 tbsp. Spoons per day) reduces the risk of developing oncological and cardiovascular diseases, they help to save memory for a long time, contribute to the slowdown in the main aging processes. Well, about the benefits of legumes as worthy meat substitutes know almost all. No product of plant origin contains as much protein as beans, peas, lentils and soy.
During the training, it has the same basic set of problems, although more frequently encounters faster digestion of carbohydrates in these conditions to avoid stomach disorder. This is especially true when the rapid resintez glycogen is required. But even this is important only when the athlete has two intense training fights for 6-8 hours from each other.
And then there is a physique of athletes. But there are problems with this. Even the basic insulin levels after the night quickly inhibit lipolysis by about 50%, and this is a safety valve so that the body does not poured blood with bold acids, which can cause problems.
Equal milk and dairy products
Also to products with low gi, but high content of useful trace elements include dairy and fermented milk food. It is superbly strengthened immunity, are excellent protection against colds and allergic diseases, regulates the intestinal work. Lactose contained in large quantities in fermented milk products helps to clean the digestion system from harmful bacteria and putrefactive connections. But the most useful in dairy and fermented milk products is live bacteria. Some of them, for example, acidophilic wand are a permanent worker of our intestines, help improve digestion and contribute to the derivation of toxins from the body.
Carbohydrates in the diet of athletes
Do not make mistakes, people are usually made with overweight, and it is quite possible that a very scant individual diet to extremes is in another situation. One adaptation to the diet is a huge improvement in insulin sensitivity, and it clearly limits the further mobilization of fat, so that the decrease in insulin content during extreme diets really has some logical meaning.
Your doctor recently recommended a low glycemic diet to help treat a state with which you deal, for example, a high level of cholesterol or diabetes? Or maybe you hope to reduce the consumption of sugar, treated grains and other "highlycemic products" to achieve a healthier weight?
This category also includes: Most vegetables, dark chocolate, black bread, mushrooms, many berries and fruits.
It should be noted that the table shows only products containing carbohydrates with a low glycemic index, which is why they do not include: seafood, cheese, meat, game and many others, which are also necessary for a healthy body and do not harm the figure, but the basis of these products - protein.
No matter what your reason is what you want to eat better diet In general, whether it is for the health of the heart, loss of fat, more stable moods or reduced traction, for example, - a low diet is likely to be useful in several ways, some of you may not even be expected.
Perhaps the most important thing is to reduce the consumption of highlycemic products can definitely open more space in your diet for the products that you really need to get all the necessary nutrients you need. The choice of raw products with low glycemic load, including a large number of vegetables, healthy fats and poor proteins, also helps you feel more energetic during the day and significantly reduces the likelihood of overeating due to a larger amount of carbohydrates, capriciousness and blood sugar swings.
Proper use of low-gi carbohydrates
Initially, in the invention of the table and the division of carbohydrates to low and high percentages, many nutritionists concluded that to use products containing carbohydrates with a low glycemic index, permissible in any amounts and in any form. But further research has determined the fallacy of this conclusion. Feeding among the products with low gi, please repair health and lose weight you will not be able. In order to competently use carbohydrates in his daily diet, the method of their preparation should be taken into account. Therefore, most tables contains products containing carbohydrates and a glycemic index with their thermal processing.
These are just some of the reasons to follow a diet with a low glycemic index. The glycemic index is a tool that is used to indicate how the specific food affects the blood sugar level. The definition of a glycemic index is "an indicator of increasing the level of glucose in the blood of carbohydrate food content compared to reference food."
Clean glucose has an indicator of a glycemic index 100, which indicates that it is very quickly divided into glucose, once eaten, and then sent to the cells to be used for energy, persist in muscles as glycogen for later use or stored inside Fat cells when there are surplus.
Product processing changes GI Product
It is clear that the frying of the same cauliflower will radically change their product and even change its composition by adding the product of harmful carcinogens and fats. And useful vitamins with this product simply will lose. Use products containing carbohydrates with a low glycemic index is preferably in the form in which they are specified in the table. For their competent separation on portions, a fractional nutrition system should be followed by dividing them to several small portions daily.
Whenever we eat any carbohydrate, be it pure sugar or cup fresh vegetablesMolecules in food are destroyed as they absorb them, which affects blood glucose levels and insulin release. How radically and fast carbohydrate causes this process depends on how quickly its glucose is destroyed; Some low-glycical index carbohydrates cause a smaller and more gradual growth of glucose levels in the blood, while carbohydrates with a high glycemic indicator cause a rapid absorption of glucose and high insulin intake. All species are the main dietary source of glucose, but not all carbohydrates are created equal.
However, only one carbohydrate-containing products should not be powered, so the body will not allow all the necessary trace elements and will constantly remind you of a feeling of hunger. Therefore, carefully follow that proteins, vegetable fats and fiber be present in the diet, just so you can achieve the most favorable result and for the figure, and for health as a whole.
Glycemic Product Index and its impact on the limitations in the diet
For example, a good choice includes brown or wild rice, sweet potatoes, sprouted wood grains, legumes and beans, while a bad choice includes soda and ice cream. The choice of low-grade products can help prevent persistently high insulin levels, which is associated with health problems, such as heart disease, hypertension and obesity.
Finally, it is important to understand that the glycemic index indicator is slightly different from the assessment of the glycemic load. Many fruits and vegetables that are on the glycemic index have a low glycemic load scale. In general, the assessment of the glycemic load on food can be the best predictor of that, there is or not for food in moderate quantities, as part of the whole food, it is usually a healthy choice or not.
Medium and high gi products
It is mistaken to think that regular use of only low-ki products will lead to a complete recovery and an ideal figure. Division of carbohydrate-containing products helps to understand what products should be stopped, and which should be reduced in their diet. But also products containing carbohydrates with an average glycemic index, for example, rice, pasta, boiled potatoes, bananas (green or medium ripeness), should be used regularly. Also should not avoid products and with high percentage of carbohydrates. Some products from this list contain many essential vitamins, so they are also necessary to regularly include in their diet. The most useful products whose carbohydrates have high gi: honey, glucose, watermelon, raisins, nuts. With a competent approach to inclusion in the diet of all necessary carbohydrates, you will be able to find the desired harmfulness, without applying any harm to your health.
Top 9 low-detection dietary products and food groups
Low glycemic diet includes many products that are considered "complex carbohydrates", but less than "simple carbohydrates". Simple carbohydrates: they consist of products containing one or two simple sugars. However, not all simple carbohydrates are unhealthy; Fruits, such as apples, strawberries, peaches and others, are also "simple carbohydrates", but still can be part of a balanced diet. Complex carbohydrates: these are products that consist of long chains of simple sugars. Choose minimally treated solid grains, such as sheep tin, brown rice, wild rice, granola and muesli and solid wheat paste. Fruits can still eat when the rest of your diet is balanced, including stone fruits, berries, cherries and citrus. Experts recommend trying vinegar-based dressings on salads, taken with puree or water, fermented yogurt with flakes and lemon juice on vegetables. Refined grains and flour, including white wheat flour products, packed grain products, such as most bread, treated dry breakfasts, cookies, cakes, etc. Sweetened drinks, such as soda and juices from a bottle of sugar table, honey, molasses, etc. a small amount of real may be good optionBut in this case less is usually more.
Principles of a low-grade diet
Fresh fruit is the best choice of fruit juice. . As you can see the types of carbohydrates included in your diet, as a rule, have a great influence on how you feel after eating, including how much you are full, how fast you are hungry again or have a craving for more, and how much food , as a rule, provides you.Often it is possible to observe the situation when people are sitting on a diet for a long time, it seems to be the right products, limit ourselves in sweet and flour - and still do not lose weight, and sometimes even get straightened! The randral of the paradox is quite simple: in addition to counting the number of proteins, fats and carbohydrates in products, it is necessary to pay attention to their glycemic index (GI).
The purpose of using low-glycey diet is the consumption of more products that have a moderate, longer effect on the level of blood sugar, as they are destroyed slower and provide more stable energy.
Precautions when using a low-grade diet
Here are some key principles and councils that should be considered when a decrease in the glycemic load of your diet. For example, the smaller the starch granule, the easier and faster turning it into glucose. The fiber in "solid products" acts as a protective barrier when it comes to stabilization of blood sugar levels, slowing down the digestion and protection of sugar molecules and starch from rapid absorption due to the excretion of the enzyme. For example, treated grains and sugar deliver very little fibers if they are. Look for the words "100 percent whole grain"As the very first ingredient and check the presence of any signs that sugar is added, having in mind that it can be used dozens of different names. Try there are products with one or very small ingredients, which means that they are more likely to contain natural fiber and less prone to blood sugar jump. Get more starch from root vegetables. Some people react poorly to the use of cereals, especially wheat, which contains a protein that can be difficult to fully digest. You can get a lot of healthy carbohydrates, fiber and antioxidants to feed on root vegetables, such as sweet potatoes, beets, turnips and winter squash. Combine carbohydrates with protein and fat. As you combine different products, it is very important when it comes to digestion and control of blood sugar.
- Get more fibers.
- The more exquisite food, the less the fiber it can contain.
After all, without taking into account this indicator, no diet for weight loss will be effective! For the maximum rapid weight loss effect, experienced nutritionists recommend that their patients eat only products with a low glycemic index. Whereas in order to recover, the diet makes up mostly products with high gi.
Understanding what a glycemic index appeared relatively recently. For the first time, about this concept was spoke about 30 years ago, when a boom was observed in society for various diet, and the doctors of science competed at the speed of the invention of new wonderful weight loss methods. For all it was obvious that any diet should be based on low-calorie products.
But over time, it was noted that people who used about the same number of calories for the day, loose completely at different speeds. Some quickly discharged weight, the indicators of others, on the contrary, remained at a stable level. This has become a push for a more detailed study of the products that we eat.
As a result of long research, it was revealed that it is important for a person not only energy value Eating, but also the rate of assimilation, or "processing", this energy by the body. The glycemic index is just characterized by how fast carbohydrate splitting occurs in our body. For the standard, the rate of absorption of pure glucose was taken.
The higher the index of the product, the faster the carbohydrates are split and absorbed into the blood. Amazing for many people fact is that sometimes a glycemic index may not be associated with the calorie content of the product. For example, watermelon, 100 grams of which only 25 kilocalories, has a glycemic index equal to 75! And this is one of the highest indicators.
Glycemic Product Index and its impact on the limitations in the diet
It turned out that in addition to people who wanted to lose weight, the indicator of Ki is critical for diabetics! After all, the level of sugar in the blood of a person increases as quickly as high is the rate of absorption of carbohydrates from products.
What, in turn, healthy people Causes a sharp jump in insulin level, which "neutralizes" excess sugar. In diabetics, due to permanent insulin insufficiency, severe crisis can happen.
If you do not suffer diabetes, and just wish to lose weight, then you need to know that elevated level Insulin in blood in every way prevents this process. After all, the main function of this hormone is the neutralization of excess sugar.
This is carried out using a uniform distribution of carbohydrate cleavage products according to various organs and tissues. There, excess glucose immediately turns into fat deposits, increasing our body into volumes.
Carbohydrates in the diet of athletes
It was also noticed that insulin prevents the splitting and burning fat. Therefore, if you are hard to practice in the gym, and at this time your "diet" will consist of an unreasonably large number of products containing "fast carbohydrates", then achieve a good effect of weight loss. You can hardly succeed.
But at the same time, any athlete knows that carbohydrates need to be used before training. And this is the guarantee of successful weight loss: products containing "fast carbohydrates" (and this automatically means their high glycemic index), help increase endurance during physical Loads. And if they are used immediately before classes, carbohydrates are burned during muscle operation. Therefore, worry about what they turn into fat is not needed.
Any diet of people actively engaged in sports is compiled taking into account the number and time of reception of "fast carbohydrates".
"Dangerous" products with high gi
As noted, the glycemic index and the absolute amount of carbohydrates in food are often not related to each other. Therefore, the caloric calorie table can be very different from the one in which they are grouped by the level of GI.
Products containing "slow" carbohydrates are those, which are 49 and less indicators, 50-70 are the mean values \u200b\u200bof Gi, and the glycemic index from 70 is considered very high. No correct diet for weight loss should contain products with high gi.
"Dangerous" products, the use of which must be limited, are the following:
- Beer: GI \u003d 110.
- Bakery and white bread - 100.
- Dishes from low-fat potatoes - 95.
- White rice - 75-90.
- Carrot in boiled or stew - 85.
- Muesli with dried fruits and nuts - 80.
- Pumpkin, watermelon - 75.
- Milk chocolate, various chocolate bars, sweet carbonated water - 72.
- Sugar, semolina, potato chips - 70.
The historus above average (from 65) has products such as pineapple, bananas, raisins, oatmeal, jams, fresh juices, boiled beets, whole wheat bread, canned vegetables.
This data, to put it mildly, surprise. Since it was unlikely that it was possible to guess, for example, that sugar of boiled carrots is absorbed by the body faster than from Snickers. Another thing is that its content is 100 grams of this vegetable much lower than in a similar amount of chocolate. But in any case, any diet must take into account this data and allow the use of "highly detectable" products in very limited quantities.
Low Indicator products
The table below contains a list of the most "safe" products for diabetics and for those who want to lose weight. Their glycemic index is very low, and therefore these "slow carbohydrates" are practically not transformed into fat deposits.
| Product | Indicator Glycemic Index |
| Cereals, grain and their derivatives | |
| Soy and its derivatives, tofu (soy cottage cheese) | 15 |
| Pearl porridge negilla | 22 |
| Pasta (made of coarse flour) | 38 |
| Oat flakes | 40 |
| Fruits | |
| Black currant | 15 |
| Lemon, apricots | 20 |
| Cherry, plum, grapefruit | 22 |
| Blackberry, lingonberry, prunes, cherry, strawberry | 25 |
| Peaches, Kuraga, Raspberry | 30 |
| Apples, sea buckthorn, red currant, strawberry | 32 |
| Pears | 34 |
| Pomegranate, oranges, figs, nectarine | 35 |
| Gooseberry, Mandarins, Grapes | 40 |
| Vegetables and legumes | |
| Mushrooms, Broccoli, Cabbage, Bow, Tomatoes, Green Pepper | 10 |
| Cabbage saucer, Brussels, in stewed or boiled form | 15 |
| Green olives and black olives | 15 |
| Red pepper, asparagus, radish, spinach, cauliflower | 15 |
| Fresh cucumbers | 20 |
| Lentil boiled and pumpkin seeds | 25 |
| Garlic | 30 |
| Crude carrots | 35 |
| Fresh green peas, eggplant caviar, boiled beans | 40 |
| Milk products | |
| Natural yogurt without additives | 35 |
| Milk cow | 30 |
| Almond milk | 30 |
| Soy milk | 30 |
| Cottage cheese | 45 |
| Other | |
| Black chocolate (cocoa content not lower than 70%) | 22 |
You should not be surprised that there are no meat and fish products in the past list, which are counted in boiled form dietary. The fact is that the sugar content, and according to the carbohydrates, is very low in them, therefore, respectively, equal to 0. In particular, therefore, almost any diet for weight loss or for people suffering from diabetes, includes meat and fish in Some quantities.
Using gi in the preparation of the diet
After opening a glycemic index, nutritionists quickly began to adjust their recommendations on the diet for different categories of people. First of all, a list of allowed products for people suffering from diabetes was completely revised, many more "prohibited" products appeared.
Over time, many principles for making a menu for diabetics were used and when adjusting the diet for those who wanted to get rid of excess weight. Thus, any diet for weight loss now excludes the use of "fast carbohydrates".
We present some of the most popular out of diets based on the calculation of the glycemic index, consider their advantages and disadvantages.
Diet based on counting points
The essence of such a power scheme is quite simple. 100 grams of each product are assigned 1, 2 or 3 points depending on its glycemic index. Low Gi products are 1 score on the scale of this diet, with average - 2, high, respectively, 3. During each meal, you need to calculate the number of points in each eaten product and sum up. As a result, you must recruit no more than 15 points.
On the one hand, the diet is extremely simple, because in it, in fact, the use of a single product is not prohibited. And it may be a plus for people who are difficult to limit themselves in their favorite food. But on the other hand, it is difficult to adhere to it, since multicomponent E and composite dishes are often impossible to be absolutely accurately classified according to the tax scheme and assign them the corresponding number of points without the help of a nutritionist.
Powered by Ludwig
Ludwig diet is another semi-tech method of getting rid of excess weight. His founder - Doctor of Medical Sciences David Ludwig, who widely promoted the "non-violent e" methods of weight loss and was an opponent of a hard restriction of himself in food.
Many with this rule managed to achieve good results. But at the same time, the principles of the power of Ludwig were widely criticized by nutritionists.
Their main arguments are: gi products can vary greatly depending on the method of its preparation and from human metabolism speed, the same product may have a different indicator of gi for different people.
Combined diet
A diet is considered the most balanced, as it takes into account not only the glycemic index of the product, but also its calorieness, a combination with another meal, the presence of a sufficient number of proteins, important micro and macroelements, carbohydrates and fats.
The essence of such a diet is the use of products that are 50 and lower. At the same time, the caloric content of the day diet, depending on age, gender and physical activity, is individually calculated. For example, for women of 30-35 years old with a moderately active lifestyle that attend the gym several times a week, the total number of calories per day should not exceed 2000-2200. In this case, the effect of weight loss will be noticeable enough.
Also, with this diet, much attention is paid to the quantitative ratio of proteins, fats and carbohydrates in the diet. The correct is the use of 1: 1: 4 proportions.
The combined diet is recognized as the most effective among nutritionists and causes the least disputes. The only disadvantage is relative difficulty, as it is necessary to take into account a large number of factors.
But remember that sometimes to get the best results for effective weight loss or a massset, for the prevention of many diseases, no diet should not be strictly followed. Often, it is enough to independently make a daily diet, based on my well-being, on the knowledge of the basic principles of nutrition, caloric content of products and their glycemic index. And of course, to eat most healthy, chemically not processed and "live" food.
