What is the glycemic index and how does it affect your health. Which foods have a low glycemic index. How can you incorporate low GI foods into your diet. What are the benefits of following a low glycemic diet.

Understanding the Glycemic Index: A Key to Better Health

The glycemic index (GI) is a valuable tool for those looking to manage their blood sugar levels and overall health. But what exactly is it? The GI is a measurement system that ranks carbohydrate-containing foods based on how quickly they raise blood glucose levels. Foods with a high GI are rapidly digested and absorbed, causing a sharp spike in blood sugar, while low GI foods are digested and absorbed more slowly, resulting in a gradual rise in blood sugar levels.

Why is this important? Maintaining stable blood sugar levels is crucial for various aspects of health, including weight management, energy levels, and reducing the risk of chronic diseases like diabetes and heart disease. By choosing foods with a lower GI, you can help keep your blood sugar levels more balanced throughout the day.

How is the Glycemic Index Measured?

The GI scale ranges from 0 to 100, with pure glucose serving as the reference point at 100. Foods are classified as follows:

• Low GI: 55 or less
• Medium GI: 56-69
• High GI: 70 or above

While there are comprehensive guides and charts available for precise GI values, focusing on incorporating a variety of low GI foods into your diet is a practical approach for most people.

The Rainbow of Low Glycemic Foods: Colorful Choices for Better Health

One of the most exciting aspects of adopting a low glycemic diet is the vibrant array of foods you can enjoy. By “eating the rainbow,” you’re not only supporting stable blood sugar levels but also providing your body with a wide range of essential nutrients and antioxidants.

Red Wonders

Red fruits and vegetables are often packed with antioxidants like lycopene and anthocyanins. Some low GI red options include:

• Apples
• Cherries
• Raspberries
• Strawberries
• Tomatoes
• Watermelon (in moderation)

Green Goodness

Green vegetables are typically low in calories and high in fiber, making them excellent choices for a low GI diet. Some options include:

• Avocado
• Broccoli
• Spinach
• Kale
• Green beans
• Asparagus

Purple Power

Purple foods are rich in anthocyanins, which have potent anti-inflammatory properties. Low GI purple foods include:

• Blueberries
• Blackberries
• Plums
• Eggplant

Orange and Yellow Delights

These colors often indicate the presence of beta-carotene and other carotenoids. Some low GI options are:

• Carrots
• Sweet potatoes (in moderation)
• Apricots
• Peaches

Superfoods to Supercharge Your Low Glycemic Diet

Incorporating superfoods into your low glycemic diet can provide an extra nutritional boost. These nutrient-dense foods often have a low GI and offer a range of health benefits. Some superfoods to consider include:

• Goji berries
• Cacao nibs
• Hemp seeds
• Chia seeds
• Acai berries
• Flaxseeds
• Maca powder

These superfoods can be easily added to smoothies, oatmeal, yogurt, or used as toppings for salads and other dishes. They provide a variety of vitamins, minerals, antioxidants, and healthy fats that complement a low glycemic diet.

Building a Low Glycemic Pantry: Essential Foods to Stock

Creating a low glycemic-friendly kitchen is key to maintaining this healthy eating pattern. By stocking your pantry and refrigerator with the right foods, you’ll always have nutritious, low GI options on hand. Here’s a breakdown of essential categories to consider:

Proteins

It’s important to note that pure proteins don’t have a glycemic index, as they don’t contain carbohydrates. However, they play a crucial role in balancing meals and stabilizing blood sugar levels. Some excellent protein sources include:

• Chicken breast (fresh or frozen)
• Turkey breast
• White fish and salmon
• Lean ground meats (beef, turkey, chicken)
• Eggs
• Tofu and tempeh
• Legumes (beans, lentils, chickpeas)

Whole Grains

Whole grains are an essential part of a balanced diet and can have a lower GI compared to their refined counterparts. Some options to keep on hand:

• Steel-cut oats
• Quinoa
• Brown rice
• Whole grain bread (look for varieties with minimal added sugars)
• Whole grain pasta or chickpea pasta

Healthy Fats

Like proteins, pure fats don’t have a glycemic index. However, they’re crucial for overall health and can help slow the absorption of carbohydrates when included in meals. Some healthy fat sources include:

• Extra virgin olive oil
• Avocado and avocado oil
• Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
• Nut butters (without added sugars)

Dairy and Alternatives

When choosing dairy products or alternatives, opt for unsweetened varieties to keep the GI low:

• Greek yogurt (unsweetened)
• Plain yogurt (unsweetened)
• Unsweetened almond milk or other plant-based milks

Crafting Low Glycemic Meals: Balancing Nutrients for Optimal Health

Creating balanced, low glycemic meals involves combining proteins, healthy fats, and complex carbohydrates. This approach not only helps maintain stable blood sugar levels but also ensures you’re getting a wide range of nutrients. Here are some tips for crafting low GI meals:

Breakfast Ideas

• Greek yogurt parfait with berries, chia seeds, and a sprinkle of low-sugar granola
• Vegetable omelet with whole grain toast and avocado
• Steel-cut oatmeal topped with sliced almonds and cinnamon

Lunch Options

• Grilled chicken salad with mixed greens, cherry tomatoes, and olive oil dressing
• Lentil soup with a side of whole grain crackers
• Turkey and avocado wrap using a whole grain tortilla

Dinner Suggestions

• Baked salmon with roasted broccoli and quinoa
• Stir-fry with tofu, mixed vegetables, and brown rice
• Lean beef chili with beans, served over cauliflower rice

Remember, portion control is also important when following a low glycemic diet. Even low GI foods can affect blood sugar levels if consumed in large quantities.

The Benefits of a Low Glycemic Diet: Beyond Blood Sugar Control

While the primary focus of a low glycemic diet is often blood sugar management, the benefits extend far beyond this. Adopting this eating pattern can have wide-ranging positive effects on your overall health and well-being.

Weight Management

Can a low glycemic diet help with weight loss? Research suggests that it can. By promoting more stable blood sugar levels, a low GI diet may help reduce cravings and overeating. Additionally, many low GI foods are naturally high in fiber and protein, which can increase feelings of fullness and satisfaction.

Heart Health

How does a low glycemic diet impact cardiovascular health? Studies have shown that following a low GI eating pattern may help reduce the risk of heart disease. This could be due to its potential effects on reducing inflammation, improving cholesterol levels, and supporting healthy blood pressure.

Improved Energy Levels

Do you experience energy crashes throughout the day? A low glycemic diet might help. By avoiding the rapid spikes and drops in blood sugar associated with high GI foods, you may experience more stable energy levels throughout the day.

Reduced Risk of Type 2 Diabetes

Can a low glycemic diet help prevent type 2 diabetes? While it’s not a guarantee, research suggests that following a low GI eating pattern may help reduce the risk of developing type 2 diabetes. For those already diagnosed with diabetes, a low GI diet can be an effective tool for managing blood sugar levels.

Implementing a Low Glycemic Diet: Practical Tips for Success

Transitioning to a low glycemic diet doesn’t have to be overwhelming. Here are some practical tips to help you successfully implement this eating pattern:

Start Gradually

Instead of overhauling your entire diet at once, start by making small, sustainable changes. Begin by swapping out one or two high GI foods in your regular meals with lower GI alternatives.

Read Labels

While the glycemic index isn’t typically listed on food labels, you can look for other indicators. Choose products with higher fiber content and lower added sugars.

Combine Foods Wisely

Remember that the glycemic impact of a meal depends on all its components. Pairing carbohydrates with proteins and healthy fats can help lower the overall glycemic load of a meal.

Plan Ahead

Meal planning and preparation can be incredibly helpful when following a low glycemic diet. Having healthy, low GI options readily available can prevent impulsive food choices.

Stay Hydrated

Drinking plenty of water throughout the day can help support overall health and may even help moderate appetite.

Listen to Your Body

Pay attention to how different foods make you feel. Everyone’s body responds differently, so it’s important to find what works best for you.

By following these tips and gradually incorporating more low GI foods into your diet, you can create a sustainable eating pattern that supports your health and well-being. Remember, the goal is progress, not perfection. Small, consistent changes can lead to significant improvements in your overall health over time.

40+ Low glycemic foods for your grocery list

The first step to creating a low glycemic-friendly home, is to begin to fill your kitchen with low glycemic foods. Weight loss is simple, and Well + Easy teaches how to do this with a simple approach: by transforming what’s in your kitchen.

There’s a saying “you are what you eat” but I think, “you are what you reach for”. If your kitchen is filled with healthier, low glycemic foods, you’ll reach for better choices every time without fear of “messing up” your diet and goals. 

If you’re new to low glycemic eating, start by reading our Low glycemic eating diet plan. It covers what the glycemic index is and why it matters for your wellness and weight loss goals. Choosing low GI foods for your pantry helps you stay on track and get in good nutrition that supports your blood sugar levels as well. 

What is the glycemic index?

The Glycemic Index is the measurement of the rate at which any food (carbohydrate) raises your blood sugar levels. One of the key components to a glycemic index diet is incorporating more plant foods into your diet. Plant foods can support you with specific health issues and therefore fill your body with the nutrients that it needs to thrive. 

How to measure the glycemic index of foods

There are many books and guides out there that will tell exactly what the glycemic index of most foods is. However, to keep things simple, we’ve already researched and used the charts and guides that others have already created. 

The Well + Easy grocery shopping list features essential low glycemic foods to keep stocked in your kitchen. If you’re curious what’s on that list, you can download it: Low Glycemic Grocery List.

Getting started with low GI foods

I recommend stocking your kitchen with foods you already love to eat and enjoy—just the healthier version of those foods. A kitchen filled with “pre-approved” low glycemic foods will make it easy to make low GI meals.

The Well + Easy difference

Our promise is to share the best low glycemic foods and teach you how to make healthier food choices. For example, a lot of the advice out there on the glycemic index diet promotes “diet” foods, “light” foods, “fat free” foods and artificial sweeteners and additives.

Here at Well + Easy we promote a healthy, holistic based approach to low glycemic eating and living. This is a lifestyle shift, and incorporating over all healthier foods into your diet will help you heal from the inside out. 

Plant based low glycemic foods 

To add in more color to your diet. You can get these foods fresh or frozen. When possible choose seasonal, local, organic, and non-GMO produce.

Colorful low glycemic foods:

• Red: apples, beets, cherries, grapes, raspberries, radishes, onions, strawberries, tomatoes, watermelon
• White: small potatoes, cauliflower, jicama, mushrooms, onions, shallots
• Purple: blueberries, blackberries, plums, figs, prunes, grapes, eggplant
• Orange: apricots, oranges, nectaries, papaya, peppers, mango, cantaloupe, zucchini flowers, pumpkin, squash, sweet potato, carrots, peach, lemons
• Green: avocado, boy choy, kale, spinach, grapes, green beans, okra, lettuce, peas, asparagus, broccoli, celery, artichokes, melon, pepper, kiwi, limes

Superfoods 

To incorporate into your glycemic index diet

• Goji berries
• cacao nibs
• hemp seeds
• chia seeds
• acai
• flaxseeds
• maca

 

Starter foods

To add to your next shopping list to create balanced meals consisting of proteins, fats, and good carbs. Check out our Kitchen Checklist for a more robust list that you can check off as you go.

Protein

Tip: proteins and fats do not have a glycemic index

• Chicken breast, frozen chicken, canned chicken in water, ground chicken
• Turkey breast, ground turkey 90% lean, turkey bacon
• White fish, salmon, canned tuna in water, canned salmon, shrimp, scallops, clams, mussels 
• Ground beef 80% lean or higher, ground pork, sugar free bacon
• Tofu and tempeh
• Beans (white beans, garbanzo, black beans, kidney beans
• Eggs

Whole grains

• Whole grain bread
• Steel cut oats
• Whole grain tortilla or wraps
• Whole grain pasta (or Chickpea pasta)
• Brown rice

Fats/Oils

• Olive oil, avocado oil
• Avocado 
• Veganaise 
• Ghee (clarified butter)
• Nuts, seeds, and nut butters

Dairy

• Greek yogurt (unsweetened)
• Plain yogurt (unsweetened)
• Almond milk unsweetened (or any unsweetened dairy free milk)

Drinks

• Water
• Unsweetened ice tea

Get a jump start on your next shopping trip

Use this list to get a jump start on your grocery shopping list. The foods listed above are what should be in every Well +Easy low glycemic-friendly home and so much more.

There’s many options you can begin to add to your cart. This list gives you the best place to start. You’ll start noticing the difference in how you feel with just adding in these foods. I know that this diet can seem restricting, and I’m constantly trying to find new ways to make things easier and more… delicious.

I hope these low glycemic foods inspire your next trip to the super market, and I hope they help change your life. 

Definitions, Facts, Examples, and Benefits

Written by WebMD Editorial Contributors

In this Article

• What Is the Glycemic Index?
• Which Foods Are Low Glycemic Foods?
• The Effects of Low Glycemic Foods on Your Health

Low glycemic foods are those that have a low value on the glycemic index. Studies show that these foods can be good for you in many ways. Low glycemic foods help with weight loss and blood sugar. This may help lower the risk of conditions like type 2 diabetes and heart diseases.

The g lycemic index is a ranking system of carbohydrates that affect your blood sugar levels such as breads, cereals, dairy products, fruits, and vegetables.

Experts use the glycemic index to measure, rank, and assign foods a glycemic value. This tells you how each one affects blood sugar levels.

After you eat carbohydrates, your digestive system breaks them down into simple sugars, and they pass into the bloodstream. Certain carbs can cause your blood sugar levels to spike. High blood sugar levels may lead to conditions like obesity and type 2 diabetes.

‌Foods on the glycemic index are classified into:

• High-GI foods
• Medium-GI foods
• Low-GI foods

Low glycemic foods control the rise of blood sugar levels because you digest and absorb them more slowly. This makes them the best choice for anyone interested in a low glycemic diet.

Foods with a higher glycemic index value should be eaten in moderation. They’re digested and absorbed faster, leading to a sharp rise and fall in blood sugar levels.

Low glycemic foods include:

• Green vegetables
• Chickpeas
• Raw carrots
• Organic fruits
• Kidney beans
• Bran breakfast cereals
• Avocado
• Broccoli
• Spinach
• Yams
• Lentils

Medium glycemic foods include:

• Sweet corn 
• Raw pineapples 
• Bananas 
• Raisins 
• Oat breakfast cereals 
• Rye
• Oat bread

High glycemic foods include:

• White rice
• Potatoes
• Plantains
• White bread
• Sports drinks
• Watermelon

Foods with a high glycemic index value lead to high blood sugar levels, which boosts the production of insulin. This hormone removes sugar from your blood and transfers it to the cells to make energy.

Studies show that eating a lot of low glycemic foods may be good for your health. Some benefits of low glycemic foods include:

• Because low glycemic foods result in less insulin production, they lower the risk of type 2 diabetes.
• Low glycemic foods may be beneficial to people with type 2 diabetes by reducing blood sugar levels.
• Low glycemic foods such as whole grains, fruits, and vegetables are rich in fiber, which helps lower the density of bad cholesterol (lipoproteins).
• Some studies suggest that low glycemic foods promote weight loss and may help you control weight gain. Foods low on the glycemic index have a lot of fiber. If you’re on a diet, they may help you feel full so you can lose weight without as much hunger. 

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a complete list of foods with low and high glycemic index in the table, doctors’ reviews

The glycemic index (GI) of foods is taken into account when planning a diet. But at the same time, it cannot be said that foods with a high GI are unambiguously harmful, and those with a low GI are beneficial. Harm and benefit for each person with their own characteristics is determined individually. If we talk about proper nutrition, then in addition to the glycemic index, it is necessary to take into account the calorie content of foods, the balance of micronutrients, the distribution of calories throughout the day, the ratio of carbohydrates to proteins and fats, etc.

For people with diabetes and those who want to lose weight, the glycemic index is an important indicator. After all, low-glycemic foods help keep you feeling full longer (1). But for weight loss, it is not enough to choose foods with low GI – they should be rich in vitamins and minerals, dietary fiber.

Before you begin your journey to slimness on a low GI diet, you should consult with a nutritionist or gastroenterologist to select a diet that takes into account chronic diseases and body characteristics.

What is the glycemic index

The glycemic index refers to the rate at which carbohydrates are absorbed from food, which increase blood sugar levels. Those foods that, when broken down, quickly turn into glucose, can be harmful to health – they contribute to the accumulation of extra pounds and depletion of the pancreas.

GI is measured in conventional units. Glucose was taken as the standard: its GI level is 100 units. The glycemic index of other foods is measured relative to glucose.

Important

The glycemic index is not an indicator of the energy and nutritional value of foods.

Useful information about the glycemic index

High glycemic index	From 70 units and above. This level of GI distinguishes products with carbohydrates, which are digested too quickly and lead to a sharp jump in blood sugar.
Average glycemic index	From 55 to 69 units.
Low glycemic index	Up to 55 units. These are foods with carbohydrates, from which energy is released slowly, without sharp jumps in glucose.
What affects the level of the glycemic index	• Fiber – the more it is in foods, the slower this food is absorbed. • Cooking Method – Cooking increases GI. • The ratio of fats and proteins. For example, the GI of pasta with meat sauce is lower than just pasta. • Varieties of products, growing conditions and place. • Storage conditions. • Food processing technology.

High Glycemic Food List

High GI foods are fast carbohydrate foods. With serious physical or mental stress, this type of carbohydrate can even be useful. But if you do not spend the energy that is released during their assimilation, it will turn into body fat.

However, it is not necessary to completely exclude high GI foods from the diet, if this is not necessary and there is no threat to health.

Cereals

Rice has the highest glycemic index in this category. And in its different variations: from porridge to noodles. The highest GI in rice flour is 95 units. The glycemic index of rice noodles and instant rice porridge is slightly lower – 90. Rice porridge cooked in water has a GI of 80 units, and in milk – 75. The glycemic index of white steamed rice is 83 units.

Millet, semolina, couscous are on the lower border of products with a high glycemic index – from 71 and below.

Vegetables and root crops

Rutabaga is a clear example of the fact that it is wrong to evaluate the benefits or harms of a product only by the glycemic index. This root vegetable has the highest glycemic index among vegetables – 99 units. But at the same time, swede contains a large amount of fiber, calcium, other minerals, and vitamins.

Potato is a starchy product, and starch according to GI is not inferior to reference glucose – 100 units. It is expected that this vegetable is also in the lead in terms of the glycemic index. In baked or fried potatoes GI 95 units, in mashed potatoes – 90, in chips – 80.

The glycemic index is high in stewed or boiled carrots, celery root – 85 units.

Zucchini and pumpkin have the same GI – 75, turnips and sweet potatoes also have 70. In different sources, the numbers vary from 103 to 148 units. Watermelon also has a high index – 76-103 units (in different tables).

Raw apricots have only 20 GI units, while canned ones jump up to 91. A similar story with peaches: 90 units for canned (as in pies or hot dogs), and only 30 for fresh.

Flour products

At the very top of the food glycemic index tables are wheat bagels – 103 units, as well as white bread toast and toast – 100 units. Slightly inferior to them are hot dog buns (92), rich buns (88), donuts (80).

Near-average savory waffles, French baguette (75 units), soft wheat pasta, puff pastries (70).

Dairy products

Milk ice cream has a glycemic index of 79 units, about the same as sweetened condensed milk – 80. Regular milk with its 32 units is far behind.

Other products

Honey (90 units), live beer (110) have a high glycemic index. Milk chocolate, sugar, jam, halvah have 70 GI units.

Important

In addition to the glycemic index, there is also such an indicator as the glycemic load (GL) – the amount of carbohydrates per 100 g of product. And it doesn’t always depend on the GI. For example, the glycemic index of watermelon is 75, and the glycemic load is 4. This parameter is preferable when choosing products. For example, the GI of watermelon and chocolate are similar, while the glycemic load of watermelon, which is healthier than chocolate, is several times lower.

List of foods with a low glycemic index

Foods with a low GI are digested for a long time, give a feeling of satiety for a long time. Sugar in the blood during their use enters slowly. Low GI foods are useful for those who want to lose weight and people with diabetes.

Cereals

Barley has the lowest glycemic index of all types of cereals (22). Low glycemic index in buckwheat and oatmeal.

Vegetables and root crops

There are a lot of vegetables in this list. Cabbage, onions, tomatoes, eggplant, broccoli, green peppers, spinach, mushrooms, lettuce – 10 units each. Radish, daikon, boiled cauliflower, stewed cabbage, sauerkraut, red pepper, asparagus, ginger, olives – 15 each. Glycemic index of cucumbers – 20 units. Dill, parsley, oregano – 5 units each.

Fruits and berries

Stone fruits have a low GI. Apricots, cherries, grapefruit, plums, cherries – 20-25 units. Raspberries, currants, apples, pears, strawberries, sea buckthorn, oranges, figs – 30-35 units.

Legumes and nuts

Chickpeas, sesame seeds, fresh green peas, beans have 35 units each. Glycemic index of lentils – 30, almonds – 25, peanuts – 20.

Dairy products

Cheese glycemic index – 45, natural low-fat yogurt, milk, low-fat kefir – 30 units each. Low-fat cottage cheese has the lowest GI – 25.

Other products

And among the sweets there are products with a low GI. These are, for example, dark chocolate (22 units), sugar-free marmalade (30).

Soy milk (30 units), pumpkin seeds (25 units), shrimp, mussels (5 units) differ by small indicators.

How to Calculate the Glycemic Index

The glycemic index measures how high and how long your blood sugar rises after eating 50 g of carbohydrates from a particular food. The resulting indicator is compared with the consumption of 50 g of glucose.

The GI of most foods has already been measured and listed in tables that are easy to find on the Internet. You can focus on them, but still it should be borne in mind that the indicators may vary depending on the type of processing of products, their combination and other factors, even the time of use.

Physicians’ Testimonials

— For people who are overweight and insulin resistant, it is important to choose foods with a low glycemic index. This will prevent blood glucose levels from rising significantly and help avoid spikes in insulin, says our expert Anna Volkova, biochemist, nutritionist . “This is important because when insulin levels are high, glucose levels drop significantly, causing hypoglycemia. In this case, there is hunger and an irresistible desire to eat something. And if it is again a product with a high glycemic index, the cycle will repeat. Thus, for the whole day you can eat a large amount of high-calorie foods, and not even notice it, since the feeling of hunger will be constant.

There are ways to lower the glycemic index. For example, fatty foods or fiber slow down the absorption of sugar. Of course, the amount of carbohydrates cannot be changed, but the insulin surge will no longer be so high if you eat a vegetable salad or have a hearty lunch before dessert. Then the state of hypoglycemia will not arise and you will not want to eat again for a long time.

– All types of metabolism suffer from a large amount of carbohydrates, especially “fast” ones in the diet. Carbohydrate first. Therefore, the glycemic index and glycemic load should be taken into account not only for patients with diabetes mellitus, but also for everyone who seeks to reduce body weight, who wants to lead a healthy lifestyle with the goal of active longevity, – notes Elvira Fesenko, gerontologist, nutritionist, candidate of medical sciences . – Occasional consumption of foods with a high glycemic index will not cause much harm to carbohydrate metabolism and metabolism in general. An excess of high GI foods is dangerous. And not only because of the large amount of sugar, but also because of the deep processing. The more processed the product, the more undesirable substances (trans fats, sweeteners, preservatives, etc.) in it, and the higher the glycemic index. Even vegetables and fruits after simple heat treatment have a higher GI than raw ones.

There are different ways to neutralize a high glycemic index. For example, eat vegetables and fruits raw, cook pasta until al dente. Eating chicken meat lowers the glycemic response to white bread and rice. Vegetables, then meat, and then rice is the optimal sequence of eating foods to reduce the glycemic response, in which the need for insulin does not increase. The catechins contained in green tea have shown their effectiveness in lowering fasting and postprandial glucose levels. But everything is purely individual.

Not only food, but also a low level of physical activity affects the increase in blood sugar. We move less – the body’s use of insulin worsens, body weight increases, muscle strength decreases. So, with a sedentary lifestyle, you can not lean on foods with a high glycemic index. An improper diet also contributes to weight gain, leads to sudden changes in glucose levels and increases the risk of developing hyperglycemia.

Why monitor the glycemic index

Knowledge about the glycemic index of foods is useful for people who strive for a healthy lifestyle and nutrition. This information is important for those who want to lose weight and people with diabetes to eat right and not harm their health (2).

But you need to monitor the glycemic index taking into account your lifestyle. For example, a person who is engaged in hard physical labor or an athlete after a grueling workout can afford fast carbohydrates with a high GI. Such food quickly increases the level of glucose, which the body uses to restore energy, it will not be deposited in fat. Foods with a high glycemic index provide energy to the body. And low GI foods improve stamina.

High and low glycemic index food tables

Experts have compiled glycemic index tables for different foods. The indicators in them may differ slightly, but not significantly. Meat, fish, eggs contain practically no carbohydrates, they have zero GI, so they are not indicated in such tables.

Cereals

Keep in mind that GI is not a constant value. It also depends on the processing of cereals: the degree of their crushing, hydrothermal treatment, etc. To lower the glycemic index, whole grains are preferred. For example, oatmeal or instant oatmeal has a higher GI than oatmeal.

9002 4

9002 9

Steamed white rice	83
Millet	71
Bulgur	68
Semolina	65
Instant oatmeal	66
White rice	60
Buckwheat	50
Oatmeal	49
Brown rice	45
Barley	22

Vegetables, root vegetables, legumes

Glycemic index of vegetables may vary depending on the way they are prepared. So, baked potatoes and boiled in uniform are in different “weight categories” according to the GI criterion.

900 25 10 Cabbage

900 29

Rutabaga	99
Baked potatoes	75
Pumpkin	75
Boiled corn	70
Boiled potatoes	65
Beets	64
Canned green peas	48
Colored beans	42
Fresh green peas	40
White beans	40
Fresh carrots	35
Red lentils	25
Yellow split peas	2 2
Eggplant	10
Cucumber	20
Broccoli
10
Onions	10
Tomatoes	10
Lettuce and lettuce	10
Garlic	10

Fruits, berries

Not everything is clear here either. For example, if you remove the stone from a cherry with a glycemic index of 32, the index will drop to 25. In general, fresh berries and fruits are much more preferable than canned ones in terms of GI.

9002 9

90 025 Currant

Dates	148
Watermelon	103
Canned apricots	91 9 0026
Pineapple	66
Melon	65
Ripe banana	65
Kiwi	50
Blueberry	42
Grape	40
Orange	35
Fig Pear	34
Strawberry	32
Green banana	30
30
Peach	30
Apple	30
Raspberry 90 026	30
Sea buckthorn	30
Cherries	25
Cherries 5 Grapefruit	22
Plum	22
Fresh apricot	20

Nuts , seeds

Nuts belong to the group of foods with a low glycemic index. In addition, it is a source of fiber and protein.

90 025 20

Sesame	35
Almonds	25
Pumpkin seeds	25
Peanuts
Walnuts	15
Sunflower seeds	8

9 0063 Flour products

Indicators of calorie content and GI of flour products depend on the type of flour. And in the use of such products there are tricks:

• choose pasta from durum wheat and almost cook them until cooked;
• give preference to whole grain bread;
• In regular bread, the GI can be reduced by freezing it for 20 minutes and then thawing it at room temperature.

Shortbread	106
White bread toast	100
Hot dog buns	92
Donuts	88
Buns	88
Unsweetened waffles	75
Black bread	65
Wheat flour fritters 9 0026	62
Oatmeal cookies	Bran	51
Rye bread	40
Wholemeal pasta	38 90 026
Chinese vermicelli	35

Sweets

Glycemic index of honey, as a rule, is presented as generalized. However, it can vary from 30 to 90 units, depending on the variety, place and time of collection, etc.

Honey	90
Milk chocolate	70
Marmalade	70
Sugar	70
Marmalade without sugar	30
Dark chocolate (70% cocoa)	22
Fructose	20

Dairy products

The glycemic index of whole milk products is generally low. High GI distinguishes dairy products with added sugar.

Sweetened condensed milk	80
Ice cream	79
Hard cheese	70
Suluguni cheese	57
Cheese	45
Curd 9%	32
Natural milk	30
Natural yoghurt 1 ,5%	30
Low fat kefir	30
Low fat cottage cheese	25

Beverages

There are high glycemic and low glycemic options in this category.

900 24

Beer	110
Fruit compote without sugar	60
Natural coffee without sugar 9 0026	52
Grape juice without sugar	48
Apple juice without sugar	40
Carrot juice	40
Orange juice without sugar	40
Tomato juice	15

Popular questions and answers

KP together with nutritionist Elvira Fesenko answers popular questions from readers about GI.

What is the difference between glycemic index and insulin index?

The glycemic index shows the rate at which carbohydrates are converted into sugar in the blood. Its value is affected by many factors: the amount of sugar, the content of fiber in the product, etc. the release of this hormone into the blood can also provoke products without carbohydrates (3).

What food glycemic index is considered acceptable?

– There is no golden mean and the cherished figure for the glycemic index. From the point of view of a positive effect on carbohydrate metabolism and metabolism in general, one should adhere to the correct nutrition patterns in terms of the content of micro- and macronutrients, proteins and carbohydrates, emphasizes nutritionist Elvira Fesenko. – You can’t consider foods with a high GI to be absolutely harmful, and with a low one – unequivocally useful. It is important that the diet is correct and balanced and the regimen is observed.

Minimize or eliminate highly processed foods from the diet: confectionery, foods with sweeteners, high sugar content, carbonated sugary drinks, fast food.

What happens if you refuse foods with a high glycemic index?

Foods with a high glycemic index help in situations where you need to quickly restore energy. Therefore, healthy people should not completely refuse them. Also, eliminating high GI foods from your diet will not protect you from excess calories.

To achieve the optimal balance in terms of calorie content and nutritional value, a comprehensive diet compiled by a physician, which takes into account all individual characteristics, will help.

If a person has favorite high GI foods, cutting them out completely can lead to or make the eating disorder worse. Restrictions in food will increase the level of stress that will jam.

Sources

1. The use of glycemic indices in the diet therapy of diabetes mellitus. E.P. Kasatkina, E.A. Odud. URL: https://www.probl-endojournals.ru/probl/article/view/11941
2. Glycemic Index, Glycemic Load, and Cardiovascular Disease and Mortality. David J.A. Jenkins, M.D., Ph.D., Mahshid Dehghan, and others. URL: https://www.nejm.org/doi/10.1056/NEJMoa2007123
3. About the glycemic and insulin index of foods. I.I. Nickberg. URL: https://www. eurolab-portal.ru/encyclopedia/565/46704/

table, list of products with low GI for weight loss

Glycemic index (GI) reflects the rate of increase in blood glucose levels after eating a product, containing carbohydrates compared to a reference product (usually 100% glucose solution). The higher the glycemic index of a food, the faster the glucose from that food is released and absorbed into the blood. Therefore, foods with a high glycemic index can cause a rapid rise in blood sugar, which is not always desirable, especially in people with diabetes.

The value of the glycemic index

Our body receives most of its energy from carbohydrates, which are broken down in the intestines to glucose. The conversion of carbohydrates into glucose occurs at different rates and depends on the composition of the product. Due to the “fast” carbohydrates, the body is immediately saturated with a large amount of energy, and the “slow” ones supply it in small doses. The glycemic index of foods should be monitored by those who follow a certain diet. This category includes people with diabetes, athletes and representatives of professions that require mental stress.

GI calculation. When calculating the glycemic index, pure glucose is taken as the starting point – its index is 100. This value is not the limit: for example, sweet quick breakfasts can have a glycemic index of up to 130.

There are three categories of GI:

• low – 55 and below ;

• medium – 56-69;

• high – 70 and above.

Fish, eggs and meat do not contain carbohydrates, have a zero index and therefore are not indicated in the tables of food glycemic indexes.

If the sugar from the product quickly enters the blood, it is assigned a high index, and those products that slightly raise blood sugar – low.

However, the glycemic index is not the only measure of a food’s importance to health. For example, foods high in fat and sugar, such as chips or sweets, may have a low glycemic index but are not healthy. In addition, it is important to consider the quality of carbohydrates in the product, for example, vegetables and fruits contain carbohydrates, but they are also a valuable source of vitamins, minerals and fiber.

In addition, some foods, such as natural yoghurts, may contain carbohydrates and have a low glycemic index, but they can still be healthy due to their high content of probiotics and other beneficial substances.

Finally, it is worth noting that the glycemic index is not the only factor that affects blood sugar levels. Glycemic load, fiber content, product processing, expiration date, and other factors can also affect blood sugar levels after eating a product.

The absorption of glucose by the body. Glucose is the main fuel for our body, because it is glucose that provides nutrition to billions of brain cells. The only alternative source of energy is ketone bodies, which the body synthesizes from fat in an emergency. To solve mental problems, it is better to use a product with a high glycemic index, and if you need to gradually expend energy during physical activity, then you should choose foods with a slow absorption of glucose.

The hormone insulin ensures the delivery of its molecules to cells, which ensures cellular nutrition and metabolism. An excess of glucose in the blood is converted into a polysaccharide compound – glycogen and is reserved in the liver and muscles. With a deficiency of glucose in the blood, the body first consumes the available glycogen and only then is it taken to burn fat.

To improve the absorption of glucose by the body, it is necessary to monitor the diet and eat foods with a low glycemic index, such as vegetables, fruits, legumes and whole grains. Also, it is important to control the level of physical activity, as it can increase the body’s sensitivity to insulin and improve the absorption of glucose. For people with impaired glucose absorption, such as diabetes, additional treatment and consultation with an endocrinologist or dietitian may be required.

The role of GI in sports nutrition. Athlete studies have shown that low glycemic foods consumed 2-4 hours before exercise promote slow energy release and increase endurance during exercise. Currently, a low GI pre-workout meal is practiced alongside a high-carbohydrate period of 4–5 days immediately prior to a competition.

Foods with a high glycemic index (fast-absorbing carbohydrates), on the other hand, can lead to a rapid release of insulin, which can cause blood glucose fluctuations and reduced endurance during exercise. Therefore, in sports nutrition, it is recommended to take into account not only the amount of carbohydrates, but also their glycemic index. In addition, it is important to control the individual characteristics of the body and nutrient requirements to achieve maximum performance in sports.

Taking into account the glycemic index when organizing a balanced diet size of food particles. The way food is prepared is also important, as is the ratio of nutrients.

Accounting for GI is an important aspect in the organization of a balanced diet, as it allows you to evaluate the speed and degree of increase in blood glucose levels after eating certain foods. By choosing low GI foods, you can reduce the risk of developing various diseases such as diabetes, as well as improve nutrient absorption and control appetite. Therefore, when planning a diet, it is worth considering the GI of products and their combination with other food components.

Quantity and composition of carbohydrates in the product. The most important factor of influence is determined by the amount and composition of carbohydrates in the food. Post-food glycemia rises much faster and higher with the consumption of simple carbohydrates, consisting of one (monosaccharides) or two molecules (disaccharides). Examples of simple carbohydrates found in foods:

1. Monosaccharides – glucose, fructose, galactose.

2. Disaccharides – sucrose, lactose, maltose.

The amount and composition of carbohydrates in foods are important factors influencing postprandial glycemia, that is, the blood sugar level after a meal. Simple carbohydrates, such as monosaccharides and disaccharides, are digested quickly and can cause blood sugar spikes, which can be unhealthy. Therefore, it is recommended to eat foods rich in complex carbohydrates, such as vegetables, fruits, cereals, legumes, which are absorbed more slowly and maintain a stable blood glucose level.

Fast carbohydrates. Beet or cane crystalline sugar is practically pure sucrose. Natural honey is a mixture of fructose and glucose. Sweet fruits are rich in sucrose, fructose and glucose. Confectionery tends to be high in sugar and therefore also belongs to the group of foods with a high glycemic index.

Lactose (milk sugar) consists of glucose and galactose molecules and is found in dairy products. However, if they do not have added sugar, such as condensed milk, they cannot be added to the list of foods with a high glycemic index. This is due to the fact that other substances predominate in natural milk and dairy products, the glycemic index of which is much lower.

However, it should be noted that the presence of lactose in dairy products may increase the glycemic index of some people with lactose intolerance. In this case, you should turn to alternative sources of calcium, such as hard cheeses, nuts, green vegetables and fish, or choose low-lactose dairy products.

Slow carbohydrates. Refers to complex carbohydrates found in vegetables, grains and legumes. Most vegetables and fruits have a low glycemic index because they contain slow carbohydrates. Pulses, in turn, contain more quickly digestible carbohydrates and have an average glycemic index. Consuming foods rich in simple carbohydrates may not be desirable for people with obesity, diabetes, and heart disease. A balanced diet, taking into account the glycemic index of foods, is important for maintaining health and proper weight.

Dietary fiber. Dietary fiber plays a certain role in the severity of glycemia. That is why, despite the rather high content of simple carbohydrates, berries, fruits and vegetables rich in dietary fiber help to reduce the rate of absorption of carbohydrates in the intestine. However, the function of dietary fiber is not limited to stimulating intestinal motility, the formation of feces, the elimination of toxic compounds, carcinogens, bile acids, and, finally, the restoration of intestinal microflora. It is especially important that, along with all these, of course, useful properties, dietary fiber significantly slows down the process of splitting and absorption of carbohydrates, which ensures a significant decrease in the glycemic index. This prevents the development of glycemia and supports the process of restoring cellular sensitivity to insulin. In addition, dietary fiber plays an important role in maintaining a healthy intestinal microflora and improving the digestive process.

Physical structure and chemical composition of products. A special influence on the value of the glycemic index belongs to the chemical composition of carbohydrates contained in foods. Crushed grains have a lower GI compared to wholemeal flour, which in turn is lower than the GI of a similar finely ground product. A low glycemic index is characteristic of whole grains. When comparing whole, crushed oats and oatmeal, the GI value in the series naturally increases from the first product to the last. Therefore, it is not surprising that when consuming whole or crushed grains, less insulin is released.

Carbohydrate form. Along with the size of food particles, the form of carbohydrates is of great importance. As an example, consider starch, which, when dissolved in water, acquires a gelatinous consistency. The absorption of water and the high temperature during cooking contribute to the swelling of the cell membranes. As a result, the shells are destroyed, there is a partial breakdown of starch molecules, which makes it more accessible to enzymes. This helps to speed up the absorption process through the intestinal wall. The faster carbohydrates penetrate the intestinal walls, the more actively and in large quantities insulin is released. Slow absorption of carbohydrates in the intestine, on the contrary, reduces the volume of a single release of insulin. It should be noted that other substances that make up the product also affect the GI value.

Technological and culinary processing. Studies have shown that the processing of grains and other products leads to an increase in the value of the glycemic index. Moreover, the deeper the processing, the higher the GI. A significant influence on the increase in this indicator is exerted by the culinary processing of various types, which carbohydrate-containing products are subjected to. The length of time it takes to eat food also matters. Coarsely cut foods have a lower glycemic effect than blended foods in mashed form.

It should be clarified that not all types of processing lead to an increase in the glycemic index. For example, frying and frying foods does not increase the GI, and may even reduce it. Also, it is important to note that the glycemic index is not the only criterion for assessing the nutritional value of a product. It does not take into account the content of other important nutrients such as proteins, fats, vitamins and minerals. Therefore, when choosing foods for food, it is necessary to take into account not only their glycemic index, but also other factors, such as usefulness and nutrient balance.

Proteins and fats. The presence in food, along with carbohydrates, of a large amount of proteins helps to inhibit the hydrolysis of carbohydrates in the intestine. The greatest effect of lowering the GI is noted for soy protein. The addition of fat leads to a decrease in blood glucose after food intake.

It’s worth noting that protein and fat intake can slow down the absorption of carbohydrates, which can lead to longer satiety and more stable blood sugar levels. However, fats should not be abused, as this can lead to negative health effects. It is important to consume proteins and fats in reasonable amounts, maintaining a balanced diet.

Accounting for GI when preparing diets. The glycemic index of products must be taken into account when compiling diets. This is especially true for people with metabolic problems, obesity, diabetes. However, healthy people who strive to adhere to proper nutrition should not lose sight of this important indicator.