Glycemic index

What is a glycemic index?

Glycemic index( abbreviated to GI) is the rate at which the carbohydrates contained in the food product are absorbed by the body and increase the level of sugar in the blood. The glycemic index scale consists of 100 units, where 0 is the minimum( products without carbohydrates), 100 is the maximum. Products with a high glycemic index quickly give their energy to the body, whereas products with low GI contain fiber and are digested slowly.

Regular use of products with a high glycemic index disrupts metabolic processes in the body, adversely affecting the overall level of sugar in the blood, provoking a constant feeling of hunger and activating the formation of fat deposits in problem areas.

What is the difference between simple carbohydrates and complex ones? Why carbohydrates with a high glycemic index lead to weight gain?

Products with a high glycemic index

The energy obtained from carbohydrates from foods the body uses in one of three ways: 1) for current energy needs;2) to replenish glycolene in the muscles;3) for a reserve in the future. The main source of storage of reserve energy in the body is fat deposits.

Simple( fast) carbohydrates with a high rate of assimilation( that is, with a high GI) quickly give their energy to the blood in the form of glucose, as if overfilling the body with excess calories. In the case that this glucose is not needed at the moment in the muscles, it is sent directly to the fat stores.

High GI and metabolic disorder

Regular use of carbohydrate products with a high glycemic index negatively affects the overall level of sugar in the blood and disrupts metabolic processes in the body. There is a constant feeling of hunger and the formation of fat deposits in problem areas is activated.

In other words, if every hour and a half people use something sweet( tea with sugar, bun, candy, fruit, etc.), then the blood sugar level keeps constantly high. In response, the body begins to produce less and less insulin - as a result, the metabolism breaks down.

How harmful are products with high GI?

It is necessary to understand that the products with a high glycemic index are not harmful, but their excessive use is harmful at the wrong time. For example, immediately after strength training, fast-digesting carbohydrates will benefit, as their energy will provide an incentive for muscle growth.

However, if you use simple carbohydrates with a low-active lifestyle uncontrollably and constantly( for example, a chocolate bar in front of the TV or dinner with a piece of cake and sweet cola), then the body will quickly switch to the regime of storing excess energy in fat deposits.

How to determine the exact GI product?

At the end of this article you will find detailed food tables in high, medium and low glycemic index. However, it is important to remember that the actual figure of the GI will always depend on the way the product is cooked, its quantity, the combination with other food and even the temperature.

Despite this, the glycemic index of broccoli or Brussels sprouts due to the fiber content, regardless of the method of preparation, will remain extremely low( 10-20 units), while GI bread, sweet baked bread, baked potatoes or white rice will in any case be maximum.

Is carbohydrate elimination effective for losing weight and losing body weight? What you can eat on a carbohydrate is an example of a menu.

Products with a low glycemic index

Carbohydrate products, gradually giving up their energy to the body( they are called slow or "right carbohydrates") include most vegetables, fresh fruits( but not juices), various legumes, as well as brown rice and macaroni of solid varietiesespecially slightly undercooked).

At the same time, remember that the glycemic index is not related to calorie content. Products with low GI still contain calories that sooner or later will be absorbed by the body - their use should be considered in the overall context of the diet and nutrition strategy that you adhere to.

Glycemic index: tables

Below are the tables of one hundred most popular food products, sorted by the size of the glycemic index. Let us recall once again that the actual figures for the GI of a particular product can vary significantly - it is important to understand that tabular data is always averaged.

The main rule is that if you do not want to spoil your metabolism, you must limit the use of foods with high GI( they are only allowed right after strength training).It is also important that most diets that are effective for weight loss are based on products with low GI.

  • high glycemic index
  • average glycemic index
  • Low glycemic index

Foods with a high glycemic index

Product GI
White bread 100
buns 95
Pancakes 95
potatoes( baked) 95
Rice noodles 95
Canned apricots 95
Figure fast food 90
Honey 90
Kashi fastCooking 85
Carrots( boiled or braised) 85
Corn flakes 85
Mashed potatoes, boiled potatoes 85
Sports drinks( PowerAde, Gatorade) 80
Muesli with nuts and raisins 80
Sweet pastries( wafers, donuts) 75
Pumpkin 75
Watermelon 75
Melon 75
Rice porridge on milk 75
Millet 70
Carrots( raw) 70
Chocolate bar( Mars, Snickers) 70
Milk chocolate 70
Sweet carbonated drinks( Pepsi, Coca-Cola) 70
Pineapple 70
Pelmeni 70
Noodles from soft wheat varieties 70
White rice 70
Potato chips 70
Sugar( white or brown) 70
Couscous 70
Munk 70
  • High glycemic index
  • Average glycemic index
  • Low glycemicindex

Products with an average glycemic index

Sweet potato( sweet potatoes, yams) 50
Buckwheat( green, without pre-frying) 50
Basmati rice 50
Cranberry juice( without sugar) 50
Oranges 50
Kiwi 50
Mango 50
Brown brown rice 50
Apple juice( without sugar) 50
Grapefruit 45
Coconut 45
Freshorange juice 45
Toast from whole grain bread 45
Dried figs 40
Pasta cooked "al dente" 40
Carrot juice( without sugar) 40
Dried apricots 40
Prunes 40
Wild( black) rice 35
Fresh apple 35
Fresh plums 35
Fresh quinceand 35
Low fat natural yoghurt 35
Beans 35
Fresh nectarine 35
Pomegranate 35
Fresh Peach 35
Tomato juice 30
Fresh apricot 30
Pearl barley 30
Brown lentils 30
Green beans 30
Pear fresh 30
tomatoes( fresh) 30
Cottage cheese low fat 30
Yellow lentils 30
Blueberries, cranberries, blueberries 30
Bitter chocolate( more than 70% cocoa) 30
Milk( any fat content) 30
Passion fruit 30
Fresh mandarin 30
Blackberry 20
Cherry 25
Green and red lentils 25
Golden beans 25
Raspberry fresh 25
Red currant 25
Soybean flour 25
Strawberry, strawberry 25
Pumpkin seeds 25
Gooseberry 25
Pea paste( no sugar) 20
Artichoke 20
Eggplant 20
Soy yogurt 20
Almond 15
Broccoli 15
Cabbages 15
Cashew 15
Celery 15
Bran 15
Brussels sprouts 15
Cauliflower 15
Chili 15
cucumber 15
hazelnuts, pine nuts, pistachios, walnuts 15
Asparagus 15
Ginger 15
Mushrooms 15
Tavern 15
Onions 15
Pesto 15
Onionsleeks 15
Olives 15
Peanuts 15
Rhubarb 15
Tofu( bean curd) 15
Soybean 15
Spinach 15
Avocado 10
Leaf lettuce 10
Parsley, basil, vanillin, cinnamon, oregano 5
Product GI
Product GI
Wheat flour 65
Orange juice( packaged) 65
preserves and jams 65
Black yeast bread 65
Marmalade 65
Muesli with sugar 65
Raisins 65
Rye bread 65
potatoes boiled in their skins 65
Wholegrain bread 65
Canned vegetables 65
Macaroni and Cheese 65
Pizzathin dough with tomatoes and cheese 60
Banana 60
Ice cream( with added sugar) 60
Long grain rice 60
Industrial mayonnaise 60
Oatmeal 60
Buckwheat( brown, with roast) 60
Vined and grape juice 55
55
Ketchup Spaghetti 55
Canned Peaches 55
Shortbread 55
  • high glycemic index
  • average glycemic index low glycemic index

products with a low glycemic index

  • high glycemic index
  • average glycemic index low glycemic index

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Scientificsources:

  1. Tables of the Montignac Glycemic Index, link
  2. Glycemic Index and Diabetes, source
  3. Glycemic Index, source