What are the benefits of a low glycemic index diet. How does the glycemic index affect blood sugar levels. Which foods have a low glycemic index. What is the difference between simple and complex carbohydrates. How can you incorporate low GI foods into your diet.

Understanding the Glycemic Index: A Key to Blood Sugar Management

The glycemic index (GI) is a valuable tool for understanding how different foods impact our blood sugar levels. Developed by Dr. David Jenkins in 1980, this ranking system has become an essential resource for those looking to manage their blood sugar, weight, and overall health.

But what exactly is the glycemic index? It’s a scale that measures how quickly carbohydrates in food raise blood glucose levels. Foods are ranked on a scale from 0 to 100, with pure glucose serving as the reference point at 100.

The GI Scale Breakdown:

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

Understanding this scale can help you make informed decisions about your diet, especially if you’re trying to manage conditions like diabetes, PCOS, or insulin resistance.

The Crucial Difference: Simple vs. Complex Carbohydrates

When discussing the glycemic index, it’s essential to understand the difference between simple and complex carbohydrates. This distinction plays a significant role in how foods affect our blood sugar levels.

Simple Carbohydrates:

These are quick-digesting carbs that rapidly break down into sugars. Examples include:

• Fruit juices
• White bread
• Candy
• Table sugar

Simple carbs often lead to rapid spikes in blood sugar, followed by quick drops, which can leave you feeling hungry and fatigued.

Complex Carbohydrates:

These carbs take longer to digest and provide a steadier release of energy. Examples include:

• Whole grains
• Legumes
• Vegetables
• Brown rice

Complex carbs typically have a lower glycemic index and offer more sustained energy throughout the day.

The Health Implications of High Blood Sugar

Why should we be concerned about our blood sugar levels? The impact of chronically elevated blood sugar extends far beyond just feeling tired or hungry. It’s a critical factor in numerous health conditions that affect millions of people worldwide.

Did you know that approximately 13% of adults in the United States live with diabetes, while another 34.5% have pre-diabetes? That’s nearly half of the adult population dealing with blood sugar-related health issues.

High blood sugar is associated with:

• Type 2 diabetes
• Cardiovascular disease
• Obesity
• Polycystic Ovary Syndrome (PCOS)
• Hormonal imbalances during menopause
• Insulin resistance

By understanding and utilizing the glycemic index, we can take proactive steps to manage our blood sugar levels and potentially reduce the risk of these health conditions.

Navigating the Glycemic Index: High GI Foods to Limit

While it’s not necessary to completely eliminate high GI foods from your diet, being aware of which foods fall into this category can help you make more informed choices. Here’s a look at some common high GI foods:

Cereals, Breads, and Grains:

• White bread (GI: 70)
• Bagel (GI: 72)
• Instant rice (GI: 91)
• Graham cracker (GI: 74)

Fruits and Vegetables:

• Watermelon (GI: 72)
• Baked potato (GI: 85)
• Parsnip (GI: 97)

Snacks:

• Rice cake (GI: 82)
• Pretzel (GI: 83)
• Corn chips (GI: 72)

Is it surprising to see whole wheat bread on the high GI list? Indeed, both white bread (GI: 70) and whole wheat bread (GI: 69) have similar glycemic index values. However, whole wheat bread typically offers more fiber and nutrients, making it a healthier choice despite its high GI.

Low Glycemic Index Foods: Your Allies for Better Health

Incorporating low GI foods into your diet can help stabilize blood sugar levels, provide sustained energy, and support overall health. Here’s a list of some excellent low GI options:

Fruits:

• Apples (GI: 36)
• Pears (GI: 38)
• Oranges (GI: 43)
• Berries (GI: 25-53, depending on type)

Vegetables:

• Broccoli (GI: 10)
• Spinach (GI: 15)
• Bell peppers (GI: 15)
• Cauliflower (GI: 15)

Legumes:

• Lentils (GI: 32)
• Chickpeas (GI: 28)
• Black beans (GI: 30)

Grains:

• Quinoa (GI: 53)
• Steel-cut oats (GI: 52)
• Barley (GI: 28)

These foods not only have a low glycemic index but also offer a wealth of nutrients, fiber, and other health benefits.

The Power of Pairing: Maximizing the Benefits of Low GI Eating

While understanding the glycemic index is crucial, it’s equally important to know that the GI of a food can change based on how it’s prepared and what it’s paired with. This knowledge opens up exciting possibilities for creating balanced, blood sugar-friendly meals.

Do you need to consult the glycemic index chart every time you eat? Not necessarily. The key is to understand the principles of low GI eating and apply them flexibly to your diet.

The Magic of Food Pairing:

One of the most effective strategies for managing blood sugar is to pair carbohydrates with healthy fats and proteins. This combination can significantly lower the overall glycemic impact of a meal. For example:

• Add a handful of nuts to your fruit snack
• Spread avocado on your whole grain toast
• Include lean protein with your complex carbohydrates at meals

This approach not only helps regulate blood sugar but also promotes satiety, potentially aiding in weight management.

The Impact of Cooking Methods:

How you prepare your food can also affect its glycemic index. For instance:

• Al dente pasta has a lower GI than overcooked pasta
• Boiled potatoes have a lower GI than baked potatoes
• Cooling cooked starches (like rice or potatoes) and eating them cold or reheated can lower their GI

By understanding these principles, you can create meals that are not only nutritious but also blood sugar-friendly, without needing to constantly refer to a GI chart.

Practical Tips for Incorporating Low GI Foods into Your Diet

Transitioning to a low GI diet doesn’t have to be complicated. Here are some practical tips to help you get started:

1. Gradual Changes:

Start by replacing one high GI food with a low GI alternative in each meal. For example, swap white rice for brown rice or quinoa.

2. Snack Smart:

Choose low GI snacks like nuts, seeds, or fresh fruits paired with a source of protein.

3. Fiber Focus:

Increase your fiber intake by choosing whole grains, legumes, and vegetables. Fiber helps slow down digestion and stabilize blood sugar levels.

4. Meal Planning:

Plan your meals to include a balance of low GI carbohydrates, lean proteins, and healthy fats.

5. Portion Control:

Remember that even low GI foods should be consumed in moderation. Portion control is key to maintaining stable blood sugar levels.

6. Stay Hydrated:

Drinking water can help regulate blood sugar levels and support overall health.

By implementing these strategies, you can enjoy the benefits of a low GI diet without feeling restricted or overwhelmed.

Beyond Blood Sugar: The Far-Reaching Benefits of a Low GI Diet

While managing blood sugar is a primary benefit of following a low glycemic index diet, the advantages extend far beyond glucose control. Let’s explore some of the additional health benefits associated with this eating pattern:

Weight Management:

Low GI foods tend to keep you feeling fuller for longer, potentially reducing overall calorie intake and supporting weight loss or maintenance efforts.

Heart Health:

A low GI diet may help improve cholesterol levels and reduce the risk of heart disease. The emphasis on whole grains, fruits, and vegetables provides heart-healthy nutrients and fiber.

Improved Energy Levels:

By avoiding the blood sugar spikes and crashes associated with high GI foods, you may experience more stable energy levels throughout the day.

Better Cognitive Function:

Stable blood sugar levels can support brain health and cognitive function. Some studies suggest that a low GI diet may even help reduce the risk of cognitive decline and dementia.

Reduced Inflammation:

Many low GI foods are rich in antioxidants and have anti-inflammatory properties, which may help reduce chronic inflammation in the body.

Improved Skin Health:

Some research suggests that a low GI diet may help improve acne and other skin conditions by regulating hormone levels and reducing inflammation.

These wide-ranging benefits underscore the potential of a low GI diet to support overall health and wellbeing, making it a valuable approach for many individuals, not just those managing diabetes or blood sugar issues.

Debunking Common Myths About Low GI Diets

As with any popular dietary approach, there are several misconceptions surrounding low GI diets. Let’s address some of these myths to provide a clearer understanding:

Myth 1: All carbohydrates are bad

Reality: Not all carbs are created equal. Low GI carbohydrates, especially those rich in fiber and nutrients, are an important part of a balanced diet.

Myth 2: You can eat unlimited amounts of low GI foods

Reality: While low GI foods are generally healthier choices, portion control is still important for maintaining a balanced diet and healthy weight.

Myth 3: The glycemic index is the only factor to consider when choosing foods

Reality: While the GI is useful, it’s also important to consider other nutritional factors like vitamin and mineral content, fiber, and overall calorie density.

Myth 4: Low GI diets are restrictive and boring

Reality: With the wide variety of low GI foods available, including fruits, vegetables, whole grains, and lean proteins, a low GI diet can be diverse and enjoyable.

Myth 5: You need to eliminate all high GI foods

Reality: It’s about balance. Occasional consumption of high GI foods is fine, especially when paired with low GI options or consumed as part of a balanced meal.

By understanding these myths, you can approach a low GI diet with realistic expectations and a flexible mindset, making it easier to adopt and maintain this healthy eating pattern.

As we continue to explore the world of low glycemic index foods, it’s clear that this approach to eating offers numerous benefits for health and wellbeing. From stabilizing blood sugar levels to supporting heart health and cognitive function, a low GI diet can be a powerful tool in your health arsenal. Remember, the key to success is balance, variety, and consistency. By making informed choices and gradually incorporating more low GI foods into your diet, you can take significant steps towards better health and vitality.

The Glycemic Index List of Foods

The glycemic index chart shows ranked foods based on how quickly they raise blood sugar after eating. This ranking system was developed by Dr. David Jenkins in 1980. In this article, I’ll break down the glycemic index list of foods to outline what foods fall under which category and answer questions like, “what is the glycemic index of a banana”?

One important thing to keep in mind as you learn glycemic index chart and follow a low glycemic diet, is that you don’t really have to consult the glycemic index each time you are choosing foods to eat.

To get the full benefits of low glycemic eating, you need to ensure you’re pairing all carbs with a healthy fat and healthy protein.

The glycemic index of foods simply lets you know the value, but it’s impact on blood sugar will change depending on what else you eat the food with and how it’s cooked. A low glycemic diet is flexible, and I like to think of it as a game of mix & match! 
 

What is the Glycemic Index?

The GI measures the effect of carbohydrates on blood sugar levels. Carbohydrates are divided into two groups: simple and complex.

• Simple carbs, such as those found in fruit, milk, and white bread, break down easily into sugars.
• Complex carbs, such as those in whole grains, beans, and brown rice, take longer to digest and release energy.

Why should I care about the glycemic index? 

It’s hard to think of a biomarker that is more important to longevity than blood sugar. High blood sugar is associated with pre-diabetes, diabetes, and a number of other chronic conditions like PCOS, menopause, and insulin resistance.

High blood sugar affects the health of so many of us. About 13 percent of adults in the United States live with diabetes and 34.5 percent have pre-diabetes. This is close to 50 percent. 

Luckily, incorporating low glycemic or blood sugar friendly foods into your diet is not difficult, and this article covers the glycemic index list of foods to help educate you and get you going in the right direction. Keep reading to see our complete glycemic index chart.

“For people who are struggling to manage their weight, or their blood sugar levels, eating foods that have a low glycemic index is especially important, but choosing low glycemic foods is generally a good idea for all of us.”   — Maya Adam, MD.  Lecturer, Stanford School of Medicine

Which carbohydrates are high on the glycemic index? (High GI)

So, let’s get to it. There are two main categories of foods based on their GI values: low GI and high GI.

Low GI foods are those that have a GI value below 55. These foods tend to take longer to digest and release energy into the bloodstream. They also provide a steady stream of energy throughout the day.

High GI foods have a GI value above 70. These foods cause a sharp rise in blood sugar levels after eating, so the body needs to spend extra energy processing them.

If you eat a lot of high-glycemic foods, you might find yourself feeling tired, irritable, bloated, or even gaining weight. In fact, research shows that people who consume a diet with a high GI tend to gain more weight than those who eat a lower-GI diet.

Here’s a list of foods high on glycemic index as well as their GI value (56+) — Glycemic Index Chart

Fruits and Veggies

• Watermelon (72)
• Carrot (71)
• Pumpkin (75)
• Baked potato (85)
• Corn (59)
• Beet (64)
• Parsnip (97)
• Pineapple (66)
• Raisins (64)

Snacks and other

• Rice cake (82)
• Tortilla Chips (74)
• Pretzel (83)
• Corn chips (72)

Wait, whole wheat bread and white bread are both high GI?
As you can see from the list of high glycemic index foods above, white bread and whole wheat bread are both high on the list.

That said, whole wheat and whole grain bread are a better option as they contain more nutrition and a lot more fiber, which again, keeps you fuller longer and slows down the digestion process.

Which carbohydrates have low glycemic index values? (Low GI)

Low-Glycemic Carbs (LGC) are carbohydrates that break down slowly in our bodies, which helps us feel full for longer periods of time. LGC also cause less spikes in blood sugar levels, which means that they won’t give you an energy crash later on.

A diet rich in whole grains, legumes, fruits, vegetables, nuts, seeds, and other low GI foods will help keep blood sugar levels stable throughout the day.

Here’s a list of foods low on glycemic index as well as their GI value (55 and under) — Glycemic Index Chart

Fruits and Veggies

• Bananas (53)
• Apple (36)
• Blueberries (30)
• Cherries  (22)
• Sweet potato (54)
• Tomato (38)
• Kiwi (52)
• Orange (43)
• Strawberries (32)
• Pear (36)
• Peach (28)
• Yam (51)

Snacks and other

• Popcorn (55)
• Chocolate (49)
• Peanuts (14)

Why choose low glycemic for weight loss?

To reduce cravings, keep you full longer, and keep blood sugar stable.
A study published in the journal Diabetes Care found that people who ate a diet rich in low GI foods lost weight faster than those who followed a higher GI diet. This is because low GI foods cause less of an insulin response, which helps control appetite and cravings.

It’s simple and smart
When you finally learn what to eat, when to eat, and why to eat, you’ll be able to make smart choices no matter where you are—dining out at a restaurant or eating at home. 

It’s sustainable and lifelong
The low glycemic diet is a super simple and doable diet to follow for the rest of your life. So much so that it’s not just a diet, it becomes a lifestyle. It simply becomes your way of eating. 

Ready for the next step?
If you’re ready for the next step in your weight loss and health journey, Well + Easy offers a sustainable and practical approach to the low glycemic diet through our membership: Well + Easy Living. Check it out and join us!

 Related reading: Naturally lower blood sugar with food

List of Low GI Foods for People With Diabetes

We have gone through the glycemic index values of hundreds of foods in this blog post, and we prepared a low GI food list for diabetes. It is also a helpful tool for anyone looking to lose weight or have more energy throughout the day. 

Table of Contents

• What is Glycemic Index?

• What constitutes a Low Glycemic Index?

• List of Best Low Glycemic Foods For Diabetics?
  [More]

  • 1. Oats
  • Milk”>
    2. Milk
  • 3. Chickpeas
  • 4. Carrots
  • 5. Kidney Beans

• Low Glycemic Index Vegetables for Diabetes

• Low Glycemic Fruits List for Diabetes

• Low Glycemic Fruits List for Diabetes

• What is the importance of Low GI in Diabetes?

• What are the Indications of consuming food with different Glycemic Indexes in Diabetes?
  [More]

  • Low Glycemic Index foods
  • High Glycemic Index foods

• What is Glycemic Load, and what is its importance in Diabetes?

• Bottomline

• FAQs
  [More]

  • What meats are low GI?
  • Is cheese Low GI?
  • What can diabetics eat instead of bread?
  • What drink lowers blood sugar?
  • Is a Low GI Diet Good for Diabetics?
  • Which GI is Good for Diabetics?

What is Glycemic Index?

The glycemic index (GI) is simply a system of eating foods containing carbohydrates. This rating indicates how quickly blood sugar levels will increase when one eats these foods independently. There are two types of GI rating foods, i.e., high GI rated foods and low GI rated foods. Foods with a high GI rating are broken down quickly by your body and rapidly increase blood sugar levels soon after.

Examples of high GI rating foods are:- white bread, potatoes, white rice, etc. Low or medium-GI foods take longer for the body to break down into simple sugars, which results in a gradual rise in blood sugar over time. Examples of low GI rating foods are:- fruits, vegetables, barley, brown rice, etc. Also know more about diabetes diet chart

What constitutes a Low Glycemic Index?

The glycemic index is a concept that essentially measures how much effect the food you eat has on your blood glucose levels. The higher the food’s glycemic index, the more pronounced its effect on your body. There are many tables available that list types of foods and their GIs. These tables can give one a greater understanding of what options might be feasible to include in a diet. The GI of a food is considered low when it has a value of 55 or under; high when it has a value of 70 or more; and midrange when it has a value of 56 to 69. Also read about are grapes good for diabetes.

List of Best Low Glycemic Foods For Diabetics?

1. Oats

A GI score of 55 makes rolled porridge oats a low-GI breakfast option. Oats also contain beta-glucan, a type of fibre with several health benefits. Steel-cut and rolled oats have the best health benefits and the lowest GI scores. Instant and quick oats are more processed and have a higher GI score. 

2. Milk

Low-GI dairy products are healthy additions to morning porridge. Skimmed milk has a GI of 37, while full-fat milk has a score of 39. It is a good source of calcium, which supports bone health. Reduced-fat soy milk can have a GI of between 17 and 44, and full-fat soy milk may score 44.  

GI scores will vary among brands. But you can also add it to smoothies that contain low GI fruits, such as apples, bananas, grapes, and mangoes.

3. Chickpeas

Chickpeas provide a good amount of protein and fiber per cup, with 11.8 grams and 10.6 grams, respectively; they also contain calcium, potassium, and vitamin B-9. Chickpeas have a low GI score of 28, making them a low-carbohydrate source. Roasted chickpeas make a delicious and fast snack.

4. Carrots

Carrots have a GI score of 39, making them the perfect alternative to bread when enjoying hummus as a dip. They offer a good source of beta-carotene and potassium without the high-fat content of olive oil or dairy cream. These are good for eye health. 

Carrots are packed with antioxidants, making them essential to achieving body protection from free radicals. 

5. Kidney Beans

The GI score of kidney beans is 24, making them a versatile low-GI food. They are also very high in protein and fibre, with 13. 36g and 11g per cup. Kidney beans are also low in fat and high in potassium.

Low Glycemic Index Vegetables for Diabetes

People with diabetes often face challenges searching for low GI vegetables. While most vegetables are ok for consumption, people with high diabetes levels should stick to vegetables with a comparatively lower GI. If you are planning your diabetes-friendly diet, consider adding items from the below-shared low GI food list for diabetes.

You can include these low-GI vegetables in your daily diet without any problem. Talk to your doctor or nutritionist for personalized guidance if you want to add more vegetables (outside of the above list) to your diet.

Low Glycemic Fruits List for Diabetes

Now that you’re aware of the vegetables low in GI, let’s take a quick look at other food items having a low glycemic index. The following list of low glycemic index foods for diabetics will help you decide what other food items you can have during diabetes.

‍

Besides vegetables and fruits, you can include the following whole or minimally processed grains in your diet because of their low glycemic index.

• Whole wheat
• Wheat tortilla
• Oat bran and rice bran cereals
• Whole-grain pasta
• Sourdough bread
• Whole-grain pumpernickel bread

If you want to add dairy and dairy-substitute items low in GI to your regular diet, you can consider having milk, cheese, plain yogurt, soy milk, cottage cheese, and soy yogurt. Other food items worth your attention are nuts and butter, poultry like chicken, meat like pork, pumpkin seeds, chia seeds, sunflower seeds, extra virgin olive oil, canola oil, eggs, fish, etc.

Low Glycemic Fruits List for Diabetes

Now that you’re aware of the vegetables low in GI, let’s take a quick look at other food items having a low glycemic foods index. The following list of low glycemic index foods for diabetics will help you decide what other food items you can have during diabetes. Also know about best fruit for diabetes.

What is the importance of Low GI in Diabetes?

The glycemic index provides a classification of carbohydrate-containing foods based on their tendency to elevate your blood sugar levels. Foods with a higher glycemic index will raise your blood sugar significantly faster than those with a lower value. To manage your blood sugar properly, you can apply the basic principles of healthy eating, portion control, and counting carbohydrates. Also know more about diabetes diet chart.

What are the Indications of consuming food with different Glycemic Indexes in Diabetes?

Low Glycemic Index foods

• Low Glycemic Index foods with a low GI have many means in your quest to lose weight and keep you eating satisfyingly between meals.
•  The insulin hormone regulates how much sugar there is in your blood from one meal to another. 
• Foods with lower glycemic ratings will help you feel fuller for longer because they will not cause such a sharp spike in blood sugar levels.

High Glycemic Index foods

• Foods that rank high on the glycemic index are easily digested, and they tend to raise our blood sugar more than items lower on that scale would. 
• Like carbs with a low glycemic index, foods rich in sugars that rank high on this scale should be avoided by people with diabetes and other medical conditions related to blood glucose levels.
• But these meals can still be taken into account during periods when we need extra power for some vigorous activity (such as exercising) or after suffering from hypoglycemic attacks (when the body has run out of fuel).

What is Glycemic Load, and what is its importance in Diabetes?

The glycemic index (GI) is just one method of analyzing carbs. It has become very popular in the past two decades because it is a quick, easy, and cheap measure to process. However, earlier this year, a team of researchers came up with a new system for examining carbohydrates. The combined measurement known as glycemic load (GL) incorporates both the GI and the number of carbohydrates in each food item.  

A formula calculates a food’s glycemic load (GL). 

• To do so, we need to know the glycemic index and how much carbohydrate is in that food in grams. 
• The Glycemic index is calculated by multiplying total carbs by the glycemic index, then dividing by 100.

GL = Total no. of Carbohydrates in grams × Glycemic Index (GI) / 100.

Bottomline

Many people with diabetes are interested in lowering their blood sugar after meals. In general, the lower a food’s GI, the better it is for you. You can use this low GI food list for diabetes as a guideline to see which foods are best for you. If you are interested in learning more about how the GI of food can help you, feel free to read this blog post.

FAQs

What meats are low GI?

The significance of low GI foods can be great for each meal that a person with diabetes consumes. Meats like beef, pork, lamb, etc are low in glycemic index. Additionally, chicken and the protein obtained from chicken is also a good low GI foods. Since chicken has fewer carbs, it won’t affect blood sugar levels directly. 

Is cheese Low GI?

Yes, cheese is also low in glycemic index. This means that upon consumption of cheese, the sugars will be released slowly into the body. In other words, eating cheese will not trigger major spikes in the overall blood glucose levels. However, it is important to be mindful of what you are consuming cheese with. A white bread and cheese combination will raise blood sugars

What can diabetics eat instead of bread?

In today’s times, there are several healthy options that a person with diabetes can choose from. Instead of the traditional white bread made out of processed grains and refined wheat flour, a person can eat multigrain bread, whole wheat bread, etc. If you want to avoid bread altogether, roti or wraps can be other good options. 

What drink lowers blood sugar?

Drinking water regularly can help to reduce blood sugar levels. Since water not only hydrates the body but also helps to flush out the toxins and keeps the kidneys healthy, it is the best drink to consume. It can also help with weight loss. Other low-calorie drinks could be green tea, salted lemonade, etc. 

Is a Low GI Diet Good for Diabetics?

Yes, research shows following a low GI diet can help diabetics manage long-term blood glucose levels, especially in people diagnosed with Type 2 diabetes. If you stick to a low GI diet for the long term, you can experience reduced hemoglobin A1C and blood glucose levels. A low GI diet can also help you sustainably maintain a healthy weight. 

Which GI is Good for Diabetics?

A glycemic index of 55 or less is considered good for diabetics. Generally, the lower the GI number, the better it is for people with diabetes. A GI of 56 to 69 can have a medium impact on your blood glucose levels, while a GI of 70 or higher can have a high or negative impact on your blood sugar levels. So always look for food items lower in GI to prevent any unwanted blood sugar spikes.

Table of products with a low glycemic index

You can often observe a situation where people go on a diet for a long time and stubbornly, eat seemingly the right foods, limit themselves to sweets and starchy foods – and still do not lose weight, and sometimes even get better! The solution to this paradox is quite simple: in addition to counting the amount of proteins, fats and carbohydrates in foods, you also need to pay attention to their glycemic index (GI).

After all, without taking into account this indicator, no diet for weight loss will be effective! For the most rapid weight loss effect, experienced nutritionists recommend that their patients eat only low glycemic index foods. Whereas in order to get better, the diet consists mainly of foods with a high GI.

How are the glycemic index and calorie content of foods related?

The understanding of what the glycemic index is is relatively recent. For the first time, this concept was talked about about 30 years ago, when there was a boom in various diets in society, and doctors of science competed in the speed of inventing new miraculous methods of losing weight. It was obvious to everyone that any diet should be based on low-calorie foods.

But over time, it was noticed that people who consumed approximately the same number of calories per day lost weight at completely different rates. Some quickly lost weight, while the indicators of others, on the contrary, remained at a stable level. This was the impetus for a more detailed study of the foods we eat.

As a result of long-term research, it was found that not only the energy value of food is important for a person, but also the speed of assimilation, or “processing”, of this energy by the body. The glycemic index just characterizes the speed at which carbohydrates are broken down in our body. The rate of assimilation of pure glucose was taken as the standard.

The higher the GI of a product, the faster carbohydrates are broken down and absorbed into the blood. A surprising fact for many people is that sometimes the glycemic index may not be related to the calorie content of the product. For example, watermelon, in 100 grams of which there are only 25 kilocalories, has a glycemic index of 75! And this is one of the highest rates.

The effect of GI on dietary restrictions

It turned out that in addition to people who want to lose weight, the GI indicator is critically important for diabetics. After all, the level of sugar in a person’s blood rises as fast as the rate of absorption of carbohydrates from foods is high. Which, in turn, causes a sharp jump in insulin levels in healthy people, which “neutralizes” excess sugar. In diabetics, due to permanent insulin deficiency, a severe crisis can occur.

If you do not suffer from diabetes, but simply want to lose weight, then you need to know that an increased level of insulin in the blood prevents this process in every possible way. After all, the main function of this hormone is to neutralize excess sugar.

This is done with the help of a uniform distribution of carbohydrate breakdown products over various organs and tissues. There, excess glucose immediately turns into body fat, increasing our body in volume.

Carbohydrates in the diet of athletes

Insulin has also been observed to interfere with the breakdown and burning of fat. Therefore, if you work hard in the gym, and at this time your “diet” will consist of an unreasonably large amount of foods containing “fast carbohydrates”, then you are unlikely to achieve a good weight loss effect.

But at the same time, any athlete knows that carbohydrates should be consumed before training. And this is the key to successful weight loss: foods containing “fast carbohydrates” (and this automatically means their high glycemic index) help increase endurance during physical exertion. And if they are consumed immediately before classes, carbohydrates are burned during muscle work. Therefore, there is no need to worry that they will turn into fat.

Any diet of people who are actively involved in sports is compiled taking into account the amount and time of taking “fast carbohydrates”.

“Dangerous” foods with a high GI

As noted, the glycemic index and the absolute amount of carbohydrates in a meal are often unrelated. Therefore, the table of caloric content of foods can be very different from the one in which they are grouped by GI level.

Foods containing “slow” carbohydrates are those with a GI of 49and less, 50-70 are average GI values, and a glycemic index of 70 is considered very high. No proper weight loss diet should contain high GI foods.

“Dangerous” products, the use of which must be limited, are the following:

1. Beer: GI = 110.
2. Sweet pastries and white bread – 100.
3. Lean potato dishes – 95.
4. White rice – 75-90.
5. Boiled or stewed carrots – 85.
6. Muesli with dried fruits and nuts – 80.
7. Pumpkin, watermelon – 75.
8. Milk chocolate, various chocolate bars, sweet soda – 72.
9. Sugar, semolina, potato chips – 70.

Above average GI (from 65) are products such as pineapple, bananas, raisins, oatmeal, jams, fresh juices, boiled beets, whole grain bread, canned vegetables.

These data are, to put it mildly, surprising. Since it was hardly possible to guess, for example, that sugar from boiled carrots is absorbed by the body faster than from Snickers. Another thing is that its content in 100 grams of this vegetable is much lower than in a similar amount of chocolate. But in any case, any diet should take into account these data and allow the use of “high-glycemic” foods in very limited quantities.

Low GI Foods

The table below contains a list of the “safest” foods for both diabetics and those who want to lose weight. Their glycemic index is very low, and therefore these “slow carbohydrates” practically do not turn into body fat.

You should not be surprised that this list does not include meat and fish products that are considered dietary when boiled. The fact is that the sugar content, and, accordingly, carbohydrates, is very low in them, therefore the GI, respectively, is 0. In particular, therefore, almost any diet for weight loss or for people with diabetes includes meat and fish in some amount.

The use of GI in dietary planning

After the discovery of the glycemic index, nutritionists quickly began to adjust their dietary recommendations for different categories of people. First of all, the list of allowed products for people with diabetes was completely revised, for them there were many more “forbidden” products.

Over time, many of the principles of diabetic menus have been used to adjust the diet for those who wish to lose weight. Thus, any diet for weight loss now excludes the use of “fast carbohydrates”.

Here are some of the most popular diets based on the calculation of the glycemic index, consider their advantages and disadvantages.

Diet based on scoring

The essence of such a diet is quite simple. 100 grams of each product is assigned 1, 2 or 3 points depending on its glycemic index. Foods with a low GI are 1 on the scale of this diet, with an average – 2, with a high, respectively, 3. During each meal, you need to count the number of points in each food eaten and sum them up. As a result, you should score no more than 15 points per day.

On the one hand, this diet is extremely simple, because, in fact, it does not prohibit the use of any product. And this can be a plus for people who find it difficult to limit themselves in their favorite food. But on the other hand, it is not easy to adhere to it, since multi-component and compound dishes are often impossible to absolutely accurately classify according to this scheme and assign them the appropriate number of points without the help of a nutritionist.

Ludwig Diet

The Ludwig Diet is another semi-scientific weight loss method. Its founder is Dr. David Ludwig, MD, who widely promoted “non-violent” methods of losing weight and was opposed to severe restriction of oneself in food. For people who want to lose weight, he recommended eating only foods with a glycemic index of only 40 and below.

Many have achieved good results with this rule. But at the same time, Ludwig’s principles of nutrition were widely criticized by nutritionists. Their main arguments: The GI of a product can vary greatly depending on the way it is prepared and on the metabolic rate of a person, the same product can have a different GI for different people.

Combined diet

This diet is considered the most balanced, as it takes into account not only the glycemic index of the product, but also its calorie content, compatibility with other foods, the presence of a sufficient amount of proteins, important micro and macro elements, carbohydrates and fats.

The essence of such a diet is to eat foods with a GI of 50 or less. At the same time, the calorie content of the daily diet is individually calculated depending on age, gender and physical activity. For example, for women aged 30-35 with a moderately active lifestyle who visit the gym several times a week, the total number of calories per day should not exceed 2000-2200. In this case, the effect of losing weight will be noticeable quickly enough.

Also with this diet, great attention is paid to the quantitative ratio of proteins, fats and carbohydrates in the diet. Their use in a ratio of 1:1:4 is considered correct.

The combination diet is recognized as the most effective among nutritionists and causes the least controversy. Its only drawback is the relative complexity, since a large number of factors must be taken into account at the same time.

But remember that sometimes for best results, for effective weight loss or weight gain, for the prevention of many diseases, you do not need to strictly adhere to any diets. Often it is enough to independently compose a daily diet, based on your well-being, on knowledge of the basic principles of nutrition, the calorie content of foods and their glycemic index. And of course, eat the most healthy, chemically unprocessed and “live” food.

Low glycemic index and checklist of foods with it

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to improve! Posted by Maria Ozol You need to figure out which ones to keep and which ones to remove. To do this, they came up with a special rating – the glycemic index. It measures how quickly each food can raise blood sugar levels compared to pure glucose.

Knowing the glycemic index, you can build a rating for foods that contain carbohydrates. It’s a scale from 0 to 100, where 100 is glucose. According to this rating, products can be divided into three categories:

• with a low index of 1 – 55;
• with an average index of 56 – 69;
• with a high index of 70 or more.

Not all carbohydrates work in the same way in the human body . Some cause a rapid spike in blood sugar, while others work more slowly and maintain normal sugar levels. If you keep an eye on the glycemic index, this can help remove the jumps. This approach is especially important if needed:

• control diabetes;
• lose weight or maintain normal weight;
• plan proper nutrition.

A glycemic index diet usually includes foods with a low index. They break down more slowly and cause a gradual increase in blood sugar levels.

If you are thinking about proper nutrition, it is important to make a diet. So that you do not search for a long time, we have compiled a list of products with a low glycemic index.

Cereals and starches

Bread:

• Mixed grains
• Wheat bread
• Sourdough bread
• Tortilla (whole

Cereals:

• Oat bran
• Oats

Grains:

• Barley
• Bulgur
• Bean noodles
• Pasta al dente, hard
• Bean flour
• Quinoa

9034 0 Rice (parboiled, processed)

Other starches:

• Peas
• Popcorn
• Sweet potatoes

Fruit

903 40 Apple
• Apricot (fresh, dried)
• Banana (green, unripe)
• Berries
• Grapefruit
• Melon
• Mango
• Orange
• Peach
• Pear
• Plum
• Pomegranate
• Prunes

9034 6

Milk, alternatives and other drinks

• Milk (almond; cow-skimmed, 1%, 2%, whole; soy)
• Yoghurt (skimmed, 1%, 2%, whole; frozen)

Meat alternatives 9034 9

• Baked beans
• Chickpeas
• Beans
• Lentils
• Soybeans
• Peas

903 carbohydrates35

Some of the products with a low index, such as whole grains, fruits, vegetables, beans and lentils are an important part of a balanced diet, or “healthy plate. ” But this does not mean that all foods with a low index are healthy, and foods with a high index are unhealthy. Sometimes the value of the glycemic index can be misleading. For example, watermelon and parsnips are high index foods, while chocolate cake is lower.

In addition, the glycemic index is not an ideal indicator for weight loss or weight maintenance because:

• does not determine the portion sizes that a person has eaten;
• does not provide other food information such as calories, carbohydrates or fats;
• does not take into account the influence of other factors, including how food is prepared, how it is processed, and what other foods are eaten at the same time.

In addition, if you cook a dish with the addition of fats and proteins, this slows down the absorption of carbohydrates and reduces their glycemic index. For example, chips have a lower index than potatoes that have been cooked without fat. But chips contain it in large quantities and are best eaten in moderation. If there are only low index foods, the diet may be unbalanced and high in fat.

There is a myth that a low glycemic diet helps control appetite. Allegedly, food with a high index causes a rapid increase in blood glucose levels, a rapid release of insulin, after which the feeling of hunger comes again. Conversely, foods with a low index reduce hunger, as a result of which the diet should help control weight. But long-term clinical studies have not confirmed this effect.

You can lose weight without taking into account the glycemic index, by reducing the calorie content of the diet and increasing physical activity. In addition, before starting any diet, it is better to consult a therapist or nutritionist, especially if there are diseases, including diabetes.

It is helpful for a person with diabetes to know the glycemic index of a food because eating foods with a low index can help control blood glucose levels. However, other factors must also be taken into account. Studies show that the amount of carbohydrates consumed, rather than their index, has a greater effect on blood glucose levels after a meal. Therefore, for most people with diabetes, the best way to control blood glucose levels is to count carbohydrates.

It is also important for people with diabetes to eat a healthy and balanced diet low in fat, sugar and salt, which includes plenty of fruits and vegetables. If you need to change your diet or need advice, a nutritionist can help you create a diet plan.

If you want to eat based on the glycemic index, here’s what to look out for:

• watch the portion size and amount of carbohydrates in your food, even if it contains foods with a low index;
• processed foods have a higher index. For example, fruit juice and instant potatoes are higher on the scale than whole fruits and whole baked potatoes;
• cooking can affect the glycemic index.