Low Glycemic Foods List Guide

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Your guide to finding low GI foods to keep your blood sugar stable

Harvard Medical School’s Healthbeat explains that the glycemic index (GI) of a food is a measure of how a specific food with carbohydrates causes blood sugar to rise. It is given as a number compared to the effect on your blood sugar of eating either glucose (a type of sugar) or white bread, according to research published in the journal Diabetes Care.

When you eat a food or beverage containing carbohydrates, your body breaks down the carbs into a type of sugar called glucose. The glucose goes into your bloodstream and causes your blood glucose (blood sugar) levels to rise, according to the Centers for Disease Control and Prevention.

Compared to low-glycemic foods, high-glycemic foods lead to a quicker and greater spike in blood sugar levels. These spikes are considered unhealthy for a few reasons.

• They raise your average blood glucose levels
• They place a higher demand for insulin on your body
• They lead to more dramatic dips in blood glucose after the spike, potentially causing hunger, carbohydrate cravings, and weakness

A low-GI diet and meal plan can help you avoid the blood sugar roller coaster, but the GI is not on the nutrition label of most foods. Instead, you will probably to look at a list of the GI of foods.

Low-GI foods are often less processed, and higher in protein, fiber, fat, and/or complex rather than refined carbohydrates.

According to the Linus Pauling Institute, following are several low-glycemic foods:

Glycemic Index and Diabetes

Can a low-GI diet lower blood sugar if you have prediabetes or diabetes?
Probably, if you choose wisely. Low-GI foods are less likely to cause blood sugar spikes, and more likely to keep blood sugar stable in healthier ranges. You can help control prediabetes or diabetes with a diet based on nutritious, low-GI foods such as vegetables, beans, low-fat dairy, and whole grains, along with healthy proteins and fats. However, a diet high in unhealthy fats, fried foods, and processed meat may be low-GI, but is not likely to lower blood sugar.

Low GI Food List

Low-Glycemic Fruit

• Apples
• Dried apricots
• Under-ripe banana
• Peaches
• Strawberries
• Oranges
• Cherries
• Coconut
• Cranberries
• Blueberries
• Pears
• Plums
• Grapefruit

Many people believe that they should avoid eating fruit because of its sugar, but fruits are among the healthiest foods you can eat. They not only have nutrients such as fiber, potassium, and a range of antioxidants, but are linked to lower risk for many diseases.

Low-Glycemic Vegetables

• Carrots
• Green peas
• Onions
• Lettuce
• Greens (spinach, kale, collards, beet)
• Green beans
• Tomatoes
• Cucumbers
• Bok choy
• Mushrooms
• Artichokes
• Brussels sprouts
• Cabbage
• Broccoli
• Cauliflower
• Celery
• Eggplant
• Peppers (bell peppers, jalapenos, serrano, etc. )
• Zucchini and crookneck squash
• Snow peas

Glycemic Index, Weight Loss, and Health

Can a low-GI diet help you lose weight? Yes, but only if you are careful. Any diet can help you lose weight if you use it to limit calories.

To lose weight on a low-GI diet:

• Choose healthy, filling low-GI carbs, such as vegetables, beans, low-fat dairy, berries, and whole grains.
• Include lean proteins, such as tofu, chicken, fish, and eggs, and healthy fats, such as nuts, avocados, and olive oil.
• Include nutritious “no-GI” foods (lean proteins and healthy fats).
• Limit low-nutrition high-GI foods such as sweets, sugary beverages, and refined starches. Beware of low-GI foods that are high-calorie and low-nutrition, such as pizza and ice cream.

Low-Glycemic Grains

• Barley
• Whole wheat kernels
• All-bran and Fiber One cereals
• Oat bran and rice bran cereals
• Whole grain pasta
• Lasagna with meat and/or cheese, ravioli, tortellini, and other stuffed pasta
• Whole-grain pumpernickel bread
• Sourdough bread
• Wheat tortilla

Low-Glycemic Dairy Products and Dairy-Substitute Products

• Skim, low-fat, and whole milk
• Plain yogurt
• Cheese (cheddar, swiss, mozzarella, brie, feta, blue, goat, etc. )
• Cottage cheese
• Ricotta cheese
• Soy milk and yogurt

Low-Glycemic Legumes

• Beans (chickpeas, kidney beans, pinto beans, black beans, navy beans, etc.)
• Lima beans
• Split peas, black-eyed peas
• Lentils
• Edamame and roasted soybeans
• Hummus
• Bean dip
• Tofu and soy-based meat substitutes

Guessing the Glycemic Index

What if you do not know the glycemic index of a food? That could happen if food has not have been measured or if you do not have time to check its GI before you eat it.

You cannot know for sure, but the GI tends to be lower when:

• It is less processed. Whole grains are often lower-GI than refined, whole fruit is lower-GI than fruit juice, and raw carrots are lower-GI than cooked.
• It is higher in fiber, protein, and/or fat, and lower in sugar and refined starch.
• It is raw. For example, raw carrots are lower-GI than cooked, and al dente pasta is lower-GI than well-cooked.
• Ripeness. A soft, ripe banana has a higher-GI than a firmer, less ripe one.

When you cannot get the GI for a food, going with your gut is usually a smart choice. You cannot go wrong when you eat foods that you know are healthy, limit junk food, and keep portions in check.

Low-Glycemic Nuts and Seeds

• Peanuts
• Nuts (walnuts, macadamias, hazelnuts, almonds, cashews, etc.)
• Peanut butter
• Nut butter
• Seeds (pumpkin, sunflower, chia, flax, etc.)

Other/Mixed Foods

• Dark chocolate and 100% (unsweetened) chocolate
• Chili with beans
• Sandwich on whole-grain bread with meat/tuna/cheese and vegetables
• Peanut butter sandwich on whole-grain bread
• Burrito with beans, cheese, guacamole, salsa, and lettuce on whole-wheat tortilla
• Soups with protein and vegetables
• Salads with vegetables and beans, cheese, chicken, tuna, dressing, and/or nuts

Low-Glycemic, Less-Nutritious (Limit These)

• Snickers bar
• Pizza
• Tacos
• Banana bread
• Muffins
• Egg rolls

Medium/High-Glycemic Nutritious Foods (Enjoy in Moderation)

• Sweet potatoes
• Whole-grain bread
• Butternut, acorn, and other winter squash
• Oatmeal
• Shredded wheat and many whole-grain breakfast cereals (choose unsweetened)
• Brown rice (avoid white rice)
• Melon

High-GI foods are often more refined, cooked, or otherwise processed, higher in simple sugars and/or refined starches, and lower in protein, fiber, and fat.

Carb-Free and Very Low-Carb Foods (Very Low GI)

• Chicken, turkey, and other poultry
• Eggs and egg whites
• Fish and shellfish
• Beef, pork, and other meat
• Olive oil, canola oil, and other oils
• Butter, shortening, and lard
• Mayonnaise
• Olives
• Avocado

Low-Glycemic May Not Mean Healthy (and Vice Versa)

The GI is only one way to assess a food. Lower-GI often means healthier, but not always. For example:

• You can lower the GI of a slice of bread by spreading it with butter. That is not healthy!
• Boiled potatoes are high-GI and French fries are lower, but fries are not healthy!
• Oatmeal and pumpkin are high-GI, but they are rich in healthy antioxidants and fiber.

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The Glycemic Diet

The glycemic diet is, as it sounds, a diet based on the GI. Following a low GI diet means that when you eat foods with carbohydrates, you select those foods with a low GI. There are several potential benefits of a low GI diet.

• Weight loss: When you choose lower-GI foods, you may be getting more fiber, fat, and protein compared to fast-acting carbs such as sugars and refined starches. The result may be that you feel full for longer after you eat, so you tend to eat less at your next meal. That can help you lose weight.
• Better energy: A lower-GI diet means fewer and less dramatic spikes in blood sugar. At the same time, you do not get the subsequent dramatic drops in blood sugar and energy levels. This means your energy levels are more stable, and you may feel better.
• Lower blood sugar: Your blood sugar does not spike as much, and the response demands less insulin, when you choose low-GI foods. Better blood sugar control is especially good news if you have prediabetes or diabetes.
• Cardiovascular benefits: Lower-glycemic carbs tend to have more heart-healthy nutrients, such as fiber, which lowers cholesterol, and potassium, which lowers blood pressure. Plus, limiting simple sugars may help keep blood triglycerides in check.

Following a Low-Glycemic Diet with Lark

Following a low-glycemic diet may seem challenging if you have to look up the GI of each food you eat, but help is available. In addition to using apps that can tell you the GI of foods, you can use Lark Health Coach as another aid. Lark guides you to naturally choosing lower-GI foods and meals by:

• Encouraging whole, less processed foods.
• Supporting high-fiber carbohydrate foods.
• Assisting you with portion control, especially of high-carb foods.
• Reminding you to include GI-lowering nutrients, such as healthy fats and lean proteins, in your meals and snacks.

Looking for the best prediabetes diet?

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Best options and dietary tips

Low-glycemic foods are slower to raise a person’s blood sugar levels than foods with moderate or high scores on the glycemic index. But which are the best low-glycemic foods to eat?

Review studies suggest that a low-glycemic diet may help reduce blood pressure in healthy adults.

A low-carbohydrate diet may also improve blood glucose levels in people with type 2 diabetes, though the current 2019 guidelines do not recommend any specific carbohydrate count or diet plan for people with diabetes.

This article takes a look at some of the best low-GI foods and gives dietary tips for people following a low-GI diet.

Share on PinterestLow-GI foods, such as sweet potato, have a score under 55.

The glycemic index (GI) is a scale from 1–100. Each food gets a score, and the lower the score, the longer that food takes to raise a person’s blood sugar levels.

The GI indicates how quickly carbohydrate-containing foods increase blood sugar levels, compared with pure glucose.

The GI score for glucose, and white bread, is 100. Here is how the scale works:

• low-GI foods score under 55
• medium-GI foods score 55–70
• high-GI foods score above 70

The table below provides examples of foods with low, medium, or high GI scores.

Low-GI foods (under 55)	Medium-GI foods (55-70)	High-GI foods (over 70)
rolled or steel-cut oats	brown or basmati rice	russet potatoes
barley, bulgar	couscous	white bread
butter beans and peas	wholemal bread	cookies
non-starchy vegetables	rye bread	breakfast cereals
milk	quick oats	instant pasta
sweet potatoes	honey	short-grain white rice
most fruits	orange juice	pineapples and melons

Below are six of the best low-GI foods, based on the International Tables of Glycemic Index and Glycemic Load Values: 2008. We also discuss the health benefits of these foods and how to enjoy them.

With a GI score of 55, rolled porridge oats are low-GI breakfast cereal option. Oats contain beta-glucan, a type of fiber with a number of health benefits.

Authors of a 2014 meta-analysis suggest that the beta-glucan fiber in porridge oats may improve blood cholesterol. Beta-glucan may also help a person feel fuller for longer.

Steel-cut and rolled oats have the best health benefits and the most favorable GI score. Quick and instant oats are more processed than steel-cut or rolled oats, and they have a higher GI score.

Muesli that contains steel-cut or rolled oats can be a good option for people following a low-GI diet, though the GI scores vary substantially among brands.

Porridge is easy to make at home. Simply add oats and milk — or a plant-based milk alternative — to a pan and stir while heating. The porridge is ready when the oats have absorbed the milk and the mixture has thickened.

A healthful addition to morning porridge, milk is a low-GI dairy product. The GI score for skimmed milk is 37, while full-fat milk has a score of 39.

Milk is rich in calcium, which is important for bone health. Research suggests that drinking milk regularly may reduce the progression of knee osteoarthritis in women.

Reduced-fat soy milk can have a GI score of between 17 and 44, and full-fat soy milk may score 44. The specific GI score will vary among brands.

Some people enjoy a glass of milk with their dinner. Another idea is to add it to a smoothie that contains low-GI fruits, such as apples, bananas, grapes, and mangoes.

Most fruits have low GI scores because of their fructose and fiber contents. Fruits with medium- to high-GI scores include melons, pineapples, and dried fruits, such as dates, raisins, and cranberries.

Share on PinterestChickpeas have a low GI score and are a good source of protein and fiber.

Chickpeas, or garbanzo beans, are a low-GI legume, with a score of 28 on the scale.

Chickpeas are a good source of protein and fiber, with 11.8 grams (g) and 10.6 g per cup, respectively. They also contain key nutrients, such as calcium, potassium, and vitamin B-9, which is sometimes called folate.

People can use chickpeas as a substitute for potatoes or white rice, which have high GI scores. Roasted chickpeas make a quick and easy snack. Here’s an easy recipe for spicy roasted chickpeas.

Another tasty way to eat more chickpeas is by making hummus. This popular Middle Eastern dip is straightforward to prepare. Here’s how to make hummus from scratch.

With a GI score of 39, carrots are a healthful alternative to bread for dipping into hummus.

Carrots contain beta-carotene, which is good for eye health. They are also a great source of antioxidants, which help protect the body’s cells from damage.

People may enjoy carrots boiled or steamed as a side vegetable with any dish.

With a GI score of 24, kidney beans are a versatile low-GI food.

These beans are rich in protein and fiber, with 13.36 g and 11 g per cup, respectively. They also contain potassium and are very low in fat.

Kidney beans make a great addition to meat-based or vegetarian chili. Here’s a simple veggie chili recipe to try.

Scoring 32 on the GI scale, lentils are a great low-GI addition to lunches and dinners.

Lentils are rich in protein, with 17.86 g per cup, and fiber, with 15.6 g per cup. They are also a good source of phosphorus and potassium.

An Indian dish called dhal is a wholesome and tasty way to enjoy lentils. Suitable for vegans, dhal is also easy to make at home. Here’s a simple dhal recipe to follow.

Share on PinterestUsing an acidic seasoning lowers a meal’s GI score.

Many factors influence a food’s GI score, including:

• Level of processing: More processed carbohydrates tend to have higher GI scores.
• Ripeness: The sugar in fruit breaks down as the fruit ripens, increasing the GI score.
• Preparation: The cooking process can break down carbohydrates, increasing the meal’s GI score.
• Dressing: Using an acidic seasoning, such as lemon, lowers a meal’s GI score.
• Type of starch: Amylose has a lower GI score than amylopectin.

The foods that we discuss above are a good place to start for people interested in a low-GI diet.

When following the diet, it is important to remember than high-GI foods are not banned; a person should just use moderation.

Anyone on a low-GI diet can also enjoy foods that do not contain carbohydrates, such as the following:

• meat
• eggs
• fish
• seafood
• olive oil
• butter
• herbs
• spices
• nuts

For anyone looking to determine a food’s GI score, the University of Sydney in Australia provides a handy GI search tool.

Low-GI foods have a GI score below 55. They contain carbohydrates that take the body longer to break down than high-GI foods.

Low-GI foods raise a person’s blood sugar levels more slowly than moderate- or high-GI foods.

The American Diabetes Association no longer recommend specific meal plans for people with diabetes.

Instead, their Standards of Medical Care in Diabetes — 2019 guidelines recommend following individualized meal plans based on a person’s current eating patterns, preferences, and goals. People can work with their healthcare providers to draw up these meal plans.

Research into the various health benefits of a low-GI diet is ongoing.

Foods with a low glycemic index: complete table

A scientist studied how carbohydrates in foods affect blood sugar levels. And I came to amazing conclusions. For example, it turned out that a serving of ice cream, although it contains a large amount of sugar, has less effect on blood sugar levels than a slice of bread.

Today, the glycemic index (GI) is used not only in medicine in the preparation of diets for the treatment of diabetes. It is used for sports nutrition and weight loss diets. Such diets are highly effective. In addition, they help improve metabolism. After all, the amount of carbohydrates is limited. Therefore, there are no spikes in blood sugar that lead to weight gain.

What is the glycemic index

The glycemic index is a measure of how quickly or slowly carbohydrates break down into glucose. This index is measured on a 100-point scale. Accordingly, a product without carbohydrates will have a GI of 0 units. And the maximum GI value will be received by a product with a large amount of carbohydrates in its composition.

Those foods that have an increased GI index are quickly absorbed by the body. The resulting energy is also quickly consumed. Low GI foods, on the other hand, are digested slowly and release energy gradually. This happens due to the large amount of fiber in their structure. Saturation from slow carbohydrates does not come as quickly as from fast ones. But the feeling of hunger is suppressed for a long time.

Simple carbohydrates are dangerous because they saturate only for a short time. Therefore, after eating, for example, a bun with sweet tea, you can quickly get hungry again. This is due to a sharp release of insulin into the blood. This is how the body reacts to a product with a high GI. Insulin is needed to process a large amount of sugar that has entered the bloodstream. In addition, he is responsible for the deposition of fat “in reserve”. Hence the appearance of excess weight among sweet lovers.

Constant massive releases of insulin into the blood lead to another problem – metabolic disorders. And then we are talking not just about the negative effect of sweets on the elegance of the figure, but also about the health problems that they can cause.

The goal of every girl who wants to be beautiful and strives to lead a healthy lifestyle is to maintain a constant level of sugar in the blood. If the body constantly experiences “jumps” of sugar, then it will have to store fat for the future. To prevent this from happening, study the list of low GI foods. It should always be in your memory, like a multiplication table.

GI index by category

There are three levels of the glycemic index by which all foods are classified:

low – from 0 to 55;
medium – from 56 to 69;
high – from 70 to 100.

Foods with low GI

Such foods are the slowest absorbed into the blood, give a feeling of satiety for a long time. But it is difficult to eat them while eating. Therefore, in dietary nutrition, they are supplemented with some products from the high GI category. The low GI group includes most vegetables, legumes, fresh fruits (but not juices). Also included in this category are durum wheat pasta and brown rice.

Don’t forget that low-carb foods have calories. Therefore, when drawing up a dietary schedule, two parameters must be taken into account at once: glycemic index and the number of calories of each ingredient .

Average GI

This group includes some fruits and berries, such as: apples, pears, plums, kiwi, blueberries, raspberries and others. It also includes black, rye and whole grain bread. Not without cereals: brown buckwheat, oatmeal, long-grain rice.

As you can see, neither group has meat, fish, eggs or poultry. The fact is that their glycemic index is almost zero. There are so few carbohydrates in them that they are not taken into account. When losing weight, it is important to combine protein foods and foods with a low glycemic value. It is this combination that is used during the protein diet. The effectiveness of this type of weight loss has been proven many times in practice.

High GI foods

These include: sweets, soft wheat pasta, bread and buns made from wheat flour, potatoes. Also, a lot of fast carbohydrates are found in some cereals: white polished rice, barley, semolina, as well as all instant cereals. You should not get carried away with too sweet fruits, berries and dried fruits, such as: dates, pumpkin, figs, melon, pineapple.

You can find out which category certain products belong to using special tables, which we will consider below

The pros and cons of eating foods with low and high GI

As already mentioned, low-carbohydrate foods with a lot of fiber are the most useful for losing weight. A low GI does not cause insulin spikes. Accordingly, such food does not lead to the deposition of fat reserves. There are other benefits, as well as disadvantages, to foods with a low glycemic value.

Benefits of low GI foods :

No constant bouts of hunger. Due to fiber, carbohydrates are absorbed by the body more slowly. The feeling of satiety after dinner remains for a long time.
Slow but effective weight loss. Thanks to the zero or low index of food ingredients, kilograms go away for a long time.
Good health, attractive appearance and excellent health.
Effective prevention of obesity.

Low GI foods :

Physical weakness. Constant consumption of food with a low glycemic index leads to a weakening of the body. He can no longer withstand the previous physical exertion.
Complex menu. Cooking food using a table is not that difficult. It is much more difficult to correctly calculate the glycemic number and calorie content of foods when they are combined in one dish.

Foods with a high glycemic index also have advantages and disadvantages. The main disadvantage is a large amount of carbohydrates, which are quickly absorbed and cause health problems and excess weight.

Some people think that fast carbohydrates cause damage to the figure and should be completely excluded from the diet. But such an opinion is erroneous. It all depends on what the energy received by the body is used for.

Energy from high GI foods can be used for three different purposes :

1. Reserve deposit formation. It is in this case that fat folds are laid at the waist.

1. Recovery of muscle function after exercise. At the same time, glycogen stores in the muscles are replenished.

The use of energy for the functioning of the body at the moment.

Naturally, in the first case, fast carbohydrates are the enemy of the figure. In the second and third – a necessary element for normal human life.

Products with a high index are harmful only when they are used without measure or need. Uncontrolled consumption of buns, potatoes, corn flakes can cause excess weight. But after sports loads or constant physical activity during the day, it is these ingredients that can restore the body’s strength.

What does GI depend on and can it be influenced

The index, set by nature itself, can change under the influence of various factors. The most important of them are:

Structure

1. . Cereals often contain starch. The more its content, the higher the GI. For example, corn in this regard is the most “dangerous” of the cereals. Due to the high amount of starch, its index reaches 65.

Heat treatment

1. . The more vegetables are boiled, stewed or baked, the less useful they bring. And the point is not only that vitamins and other useful microelements disappear from the composition. Under the influence of temperature, the glycemic number of potatoes, carrots and many other vegetables increases.

Presence of fats

1. . If you add a little fat to food, you can lower the GI. But it should be quality olive oil in small quantities. Omega-3 fatty acids have the same property. They are found in abundance in seafood and fish.

Presence of proteins

1. . There is an opinion that the best “pair” for carbohydrates is proteins. By combining protein and carbohydrate foods, you can significantly reduce the GI value. But it is important to consider that carbohydrates in combination with some dairy products, which have a high insulin index

1. , on the contrary, increase this indicator. The insulin index is another important indicator that shows the intensity of jumps in glucose and insulin in the blood in relation to the glycemic index.

Presence of fiber

1. . The higher the percentage of fiber content, the lower the glycemic value. Therefore, fruits, green vegetables, greens, bran bread, nuts, seeds and legumes must be present in the diet.

Fraction

1. . The finer the grain is chopped, the higher its carbohydrate index. The reason is simple: ground grains have less fiber than whole grains.

Maturity

. The riper the fruit, the higher its GI. The glycemic index of a green banana is lower than that of a ripe one. The same goes for any other fruit.

Glycemic number is not constant . The index of the same vegetable or fruit may differ. For example, the GI of raw carrots is 35 , and the GI of stewed carrots is 85 . For jacket-boiled potatoes, this value will be lower than mashed potatoes – 65 to 90 .

How to lower the GI of foods

1. Cooked pasta ‘al dente’. That is, undercook them a little. The longer you cook them, the higher the GI will be.

1. Choose slightly underripe fruit. Although they are not so sweet, they significantly reduce the risk of getting better.

1. Eat fruits fresh. Squeezed juice increases the glycemic index.

Rice is better to take not polished, but ordinary. The best option is brown or wild.

All these rules can be summarized: the closer the product to its natural appearance, the more useful it is.

When and who should eat low GI foods

There are special diets based on the glycemic index. Nutritionists prescribe them in cases:

for diabetes or for its prevention;
in cases where the person has problems absorbing insulin;
for slow but effective weight loss;
with metabolic failures, such a diet helps to improve metabolism.

The diet was originally developed for people with diabetes. And only then it was appreciated by those who follow their figure. The essence of such a diet is the replacement of simple carbohydrates with complex ones. It is easy to distinguish carbohydrates from each other using special lists or tables. The result is a well-functioning metabolism, even sugar levels, and weight loss.

Low Glycemic Food List

This list includes foods that contain complex carbohydrates. They break down slowly, do not provoke attacks of hunger and help to lose weight. The lowest glycemic index for such products:

Fruits and berries

1. . Especially useful: blueberries, cranberries, blackberries, blueberries, lingonberries, cherries, raspberries, strawberries. In this case, the berries can be eaten fresh or frozen for winter consumption. This category also includes: grapefruit, apple, orange, pear, tangerine, as well as some dried fruits, such as prunes and dried apricots.

Cereals, pasta, legumes

1. . Of particular value are: wild or brown rice, green unground buckwheat, bran, ‘al dente’ pasta from durum wheat. And also almost all legumes: chickpeas, soybeans, lentils, beans.

Vegetables

1. . Green vegetables have the best qualities: white cabbage, cucumbers, broccoli, fresh green peas, green beans, sweet peppers. Other vegetables can boast of lower indices: zucchini, eggplant, onions. Almost all greens also belong to this group: dill, parsley, spinach, celery. Mushrooms, ginger, carrots, asparagus, rhubarb can be added to this category.

Seeds and nuts

1. . Low glycemic values ​​in hazelnuts, almonds, cashews, pistachios, walnuts and pine nuts. The same useful characteristics have sesame and pumpkin seeds.

Yogurt

1. . It should be fat-free, without dyes, chemical additives and sugar.

Chocolate and ice cream

. Sweets can also be allowed on a similar diet. But chocolate must be bitter, and ice cream is made with fructose.

The list can be supplemented with fish and meat, poultry and eggs. After all, they have a zero GI value. But meat and fish should be dry, without excess fat.

Low Glycemic Index Foods Table

The tables below show foods with a GI less than 55. The list mainly includes cereals, legumes, nuts, vegetables and fruits. There was practically no place for sweets in it, with the exception of bitter chocolate and fructose ice cream. There are no meat, fish, eggs and most dairy products in the tables, since their GI is almost zero.

903 19

Cereals and pasta

Product name	GI
red rice	55
brown rice	50
basmati rice	50
durum	50
buckwheat	50
whole grain bread	45
bulgur	45
durum pasta (al dente)	40
oatmeal (raw)	40 903 24
wild rice	35
quinoa	35
pearl barley	30
bran	15

90 323 Black beans 903 23 Celery 90 323 Ginger

Vegetables, herbs and legumes

Product name	GI
Sweet potatoes (yam)	50
Red beans	35
35
Chickpeas	35
White beans	30
Lentils	30
Tomatoes	30
Fresh beets	30
Garlic	30
Dried peas	25
Eggplant	20
Artichoke Carrots, fresh 3 Fresh peas	15
Broccoli	15
Spinach	15
15
White cabbage	15
Brussels sprouts	15
Cauliflower	15
Sweet pepper (bulgarian)	15
Chili pepper	Radish	15
Cucumber	15
Asparagus	15
15
Mushrooms	15
LUK Green, onion	15
olives	15
23 324	15
SOI	15
Spinach	15
Avocado	10
Lettuce	10
Parsley, basil, oregano	5

9 0323 Fresh figs

90 314

Fruits and berries

Product name	GI
Banana	55
HURMA 90 324	50
kivi	50
Mango	50
Pineapple	50
Dried fig	50
Grapes 0324
Grapefruit	45
Coconut	45
Cranberries Rusnica	45
Dried apricots	40
Dried prunes	40
35
Apple	35
Plum	35
Quince	35
Nectarine	35
Pomegranate	35
Peach	35
Apricot	35
Orange	35
Mandarin	30
Pear	30
Blueberry	25
Cherry	25
Raspberry, blackberry	25
Red currant	25
Strawberry, strawberry	25
Gooseberry	25
Lemon	20
Blackcurrant	15

9031 4

9 0314

Nuts and seeds

Product name	GI
Sunflower seeds	35
Poppy	35
Sesame	35
Pumpkin seeds	25
Cashew	25
Hazelnut	25
Peanut	15
Pistachio	15
Almond milk	15
Walnut	15

9032 3 Lactose (milk sugar)

9 0314

Other

Product name	GI
Juices (no sugar)	40-50
45
Peanut butter (butter)	40
Coconut milk	40
Fructose ice cream	35
Yogurt (no sugar) 903 24	35
Soy milk	30
Almond milk	30
Chocolate (>70% cocoa)	25
Chocolate (>85% cocoa)	20
Cocoa powder	20
Fructose	20
Agave syrup	15
Tofu cheese	1 5

You can download the table of products with a low glycemic index in Excel here.

Important facts about the GI

There are a few important facts you need to know about the glycemic index in order to eat properly:

Double serving is inappropriate If a food has a low GI, it does not mean that it can be eaten in kilograms. It is also necessary to take into account the calorie content and composition. For example, potato chips have a lower glycemic index than green peas. But the latter has more benefits and nutritional properties.

Vegetables and fruits will become healthier if you eat them with the peel on

1. . And the point here is not only that vitamins and microelements are concentrated in the skin. An important role is played by fiber, which is found in abundance in the skin of the fruit. It is able to reduce the GI at times. Even young potatoes will become 2 times more useful if they are thoroughly washed, boiled in the skin, and then eaten without peeling.

Food combinations can raise or lower GI

1. . For example, fiber, fat, and acid (lemon juice) lower the score. The same effect will be obtained if you combine proteins with carbohydrates. And milk can increase the figure due to the lactose (milk sugar) contained in it.

Chewing is important

. If food is chewed slowly, then carbohydrates are absorbed more slowly. This is where folk wisdom comes into play: “The more you chew, the longer you live.”

The glycemic index is not the most important indicator when making a diet. It is necessary to pay attention to the calorie content, as well as the nutritional value of products. For example, low GI foods high in calories will help you lose weight. Conversely, a high glycemic index combined with a low amount of calories will lead to weight gain.

The total amount of carbohydrates is more important than their quality. It doesn’t matter if complex or simple carbohydrates are included in your diet. Much more important is how much they entered the body. For example, if you take durum pasta and cook it properly, too much serving size can nullify all efforts. After all, the total amount of carbohydrates will go off scale, despite the fact that they are “correct”.

Are low GI foods healthy and high GI foods harmful

Foods with different GI values ​​are useful for human health. It all depends on where and in what quantities the body spends the energy received from carbohydrates. The balance is disturbed when extra carbohydrates appear. If the body has spent them with benefit, then it will not have any problems with being overweight.

Eating high or medium glycemic foods is beneficial only after increased physical activity, training, hard work. Then such a diet is beneficial – it restores the spent carbohydrates. In other cases, the number of such products is best minimized.

Low GI food is good for everyone who cares about their health. But in its pure form, such a diet can lead to weakness in the body. Therefore, it is better to supplement it with products with an average or high index.

Remember that when you mix high and low glycemic foods, you end up with an average.

The maximum benefit of a low glycemic diet is :

people who lead a sedentary lifestyle;
patients diagnosed with diabetes mellitus;
obese people suffering from obesity.

In these cases, a low GI diet will help control blood sugar levels. Also, such nutrition adjusts the metabolism and effectively reduces weight.

10 Useful Tips

To make low glycemic foods effective in the fight against extra pounds, take note of these tips:

1. Reduce or completely eliminate simple carbohydrates from your diet. Replace them with complex ones.

1. Add high protein foods to your menu.

1. Eat foods rich in fiber. It will help slow down the consumption of carbohydrates.

1. Reduce the fat content of food. The only acceptable option is a small amount of olive oil. Seafood and fish will help fill the deficiency of healthy fats. At the same time, they will lower the GI of other products.

1. Try not to cook food for too long. Overcooked pasta or vegetables dramatically increase their glycemic values.

1. Strictly adhere to the diet. Eat at intervals of three to four hours.

1. Eat foods high in starch with vegetables. This will help you balance your GI levels.

1. Try to eat fresh fruit rather than fruit juice. During the spin cycle, most of the useful fiber is lost.

1. Do not boil the groats until fully cooked. Under the influence of prolonged heat treatment, starch passes into another, easily digestible state. It is better to steam them with boiling water, wrap them up and leave them for several hours.

If you have a desire to eat sweets, do not eat them on an empty stomach. And always eat a candy with a handful of nuts, so there will be less harm from it.

Taking into account the glycemic index of products, several problems can be solved at once: reduce excess weight, improve metabolism, prevent the development of diabetes and delay old age. But when compiling nutrition for weight loss, it is important to pay attention to other food parameters, such as calorie content and nutritional value.

how to calculate, table and norm per day

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We continue the topic of drawing up an individual nutrition plan. In this article, we will consider such an important aspect of nutrition as glycemic load. What is it, how does it affect the preparation of a nutrition plan, and is it true that it is precisely because of its absence in the calculations that many people cannot achieve the desired results?

The concept of glycemic load entered the theory of dietology not so long ago – namely, with the beginning of research by French scientists in the framework of the general theory of calorie content. According to this theory, the correct calculation of BJU, taking into account the glycemic index of carbohydrate products, will solve the problem of excess weight for people who are not associated with active physical activity.

But since the methodology was not perfect, diets began to appear, lobbying for the consumption of fast food and junk food. It was assumed that such diets would help to lose weight, as they satisfy the basic postulates, and the necessary amount of BJU and calorie content are still collected from the necessary products. In practice, everything turned out to be somewhat more complicated, and the diets themselves did not have a significant effect or even led to the opposite results. And it was the study of the glycemic load of products that allowed us to solve this dilemma.

Metabolic processes of digestion

Before considering where the glycemic load comes from, let’s remember how the body processes carbohydrates that enter the body during a general caloric deficit.

1. Food, regardless of its type, is fermented in three areas.
2. At the same time, already at the stage of gastric digestion, the body rapidly dissolves products that can turn into glucose – a clean source of energy.
3. All this leads to an increase in the level of sugar (glucose) in the blood.

This is the first step in the processing of carbohydrates. Further, under the influence of insulin, glycogen depots are opened, where all the sugar is sent. But few people think that excessive consumption of sugar slows down the destruction of adipose tissue. After all, in parallel with the increase in insulin production, the production of glucagon, the enzyme responsible for converting glycogen back into glucose, slows down significantly. And if the level of insulin depends on the rate of increase in blood sugar, then the level of glucagon depends solely on the amount of food taken. The glycemic load regulates the decrease in the level of glucagon in the blood, and therefore determines the level and amount of sugar converted into glycogen.

© VectorMine — depositphotos.com. Regulation of blood sugar levels

In simple terms

Now let’s talk in simple terms about what it is – glycemic load. Considering complex metabolic processes and their dependence on the quantity and quality of carbohydrates, all processes can be simplified to two simple concepts.

• The glycemic index is the rate of absorption of glucose into which foods break down.
• And the load itself is the percentage of carbohydrates that came from food into the circulatory system.

It’s simple – speed and quantity. It is important to understand that the load itself also has a second meaning. Namely, the load on the liver cells associated with the consumption of fatty and carbohydrate foods.

The conclusions are as follows:

1. The lower the glycemic load, the lower the percentage of pure glucose absorbed in the body.
2. The lower this indicator, the better the digestive system works.

Editor’s note: all exchange processes and definitions specified in the article are presented in a simplified form for convenience.

How to calculate?

How to calculate the glycemic load? Although difficult to define and important in the preparation of a meal plan, the simplified formula allows you to calculate the load as a glycemic index multiplied by the percentage of carbohydrates in the product.

Important: for those who do not have a complete table of all three parameters, advice. Use a pyramid table to calculate the missing parameters. For example, having a glycemic load and a glycemic index, you can calculate the percentage of carbohydrate content. Or having the parameter of the glycemic load and the percentage of carbohydrates, you can always calculate the glycemic index. For simplicity, always represent these parameters as a pyramid. By closing the desired parameter, it is easy to see what to multiply / divide by.

Consider an example of determining the glycemic load.

There are 2 products. The first is, say, a high-carbohydrate muffin – a donut containing 80 g of carbohydrates and having a GI of 95. The second is a watermelon, the GI of which is the same 95, but the carbohydrate content is only 6.6 are equivalent. It is only important to consider the amount consumed. But if you calculate the glycemic load of each of them, you can come to the conclusion that the donut has a high glycemic load – about 76, but the watermelon is only 6.27.

© designer491 — depositphotos.com

What is the glycemic load indicator for? To understand, let’s delve into biomechanical processes again.

The liver can only process a certain amount of sugar at a time. This also applies to insulin production. For example, an excessive increase in blood sugar can lead to diabetic disorders with all the negative consequences.

At the same time, it is important to maintain not only a certain level of sugar in the blood, but also the maximum concentration of energy metabolism throughout the day, avoiding catabolism. Determining and identifying the glycemic load will allow not only loading complex carbohydrates, but also determining their percentage in complex dishes. In turn, this allows you to unload the liver and increase the digestibility of energy substances.

When can this be useful to an athlete?

• When weight is stabilized while taking AS (consumption of protein products, and carbohydrates with high GI but low GL).
• When creating a calorie deficit with complex carbohydrates.
• To control insulin in the keto diet.
• When determining the percentage of carbohydrates in complex meals.

The main task of the glycemic load parameter outside of the fight against sugar glut (diabetes) is the ability to control not only weight, but also metabolic processes in the body.

High and low GL

As we said earlier, the glycemic load is a derived parameter from the glycemic index. It varies with the same force as the index itself. For example, you can increase the glycemic load by processing the original product.

Consider an example:

• Wheat – low load.
• Wheat porridge – load and index are higher due to heat treatment of grains.
• Ground semolina – medium index and higher load.
• Whole grain bread – finished product – relatively low GI.
• Flour and flour products – high glycemic load.
• Baked goods with sugar – glycemic load, as well as index, are close to 100.

Interesting fact: maltodextrin (molasses), due to its gastrokinetic properties, is the only product that has both a glycemic load and a glycemic index above 100.

Meal plan and norms

Knowing the parameters of the glycemic load and its norm per day, I would like to draw a simple conclusion: the lower the daily parameter, the better for the body. However, this is not quite true. The glycemic load, although dependent on the glycemic index, determines the load on the liver and regulates the production of another substance that must be in balance with insulin. The total glycemic load per day, in accordance with dietary standards, should not exceed 100 points. This, in turn, is not entirely true for a person seeking to gain weight or lose weight.

The reason why the glycemic load can fluctuate widely, especially for athletes, is the dependence on the interaction of glucagon and insulin.

Insulin is a hormone that, in simple terms, perforates cells, thereby lowering blood sugar levels. In accordance with the energy balance in the cells of the body, the following dependence can be traced. If the balance is positive, then when insulin is released, the cells will be energized, and if there is a calorie deficit, then insulin will empty the cells. Glucagon also regulates the process of converting energy reserves into energy. In other words, if there is a high glycemic load, then this process will be completely stopped, which means that even with a negative energy balance, the breakdown of fat depot or the release of additional energy will not be possible.

Example: if you eat a lot of sweets on a holiday, instead of the expected rise in strength, a person will fall into a sleepy state.

The downside of the glycemic load factor is the potential for exhaustion while maintaining a high glycemic index. When glycogen continues to be converted to glucose due to an almost completely absent glycemic load, this process is accelerated tenfold due to high levels of insulin. In turn, this process leads not so much to weight loss, but to the depletion of the body. This happens when following strict diets.

An example of a violation of the norm: a carbohydrate-free mono-diet that forces you to drink a huge amount of fluid. In the case of replacing a simple liquid with sweet coffee or tea (a teaspoon is enough to create a minimum level of glycemic load at a high index), the period of complete resorption of sugar increases energy costs and leads to glycogen depletion.

So what is the right way to regulate GL and GI? This process is strictly individual, and depends on the level of production of insulin and other hormones and enzymes. However, there are indicative figures that you can rely on.

1. A person leading a sedentary lifestyle – GL from 50 to 80 per day.
2. A person leading an active lifestyle – GN from 100 to 120.
3. A person involved in sports – GN from 120 to 150.
4. Weightlifter – GN from 150+ with the corresponding GI.
5. Drying athlete – GN from 15 to 35.

© IrinaPotter – depositphotos.com. Glycemic index of foods

Glycemic load chart of foods

The glycemic load chart is always given along with the glycemic index in order to avoid getting a calorie surplus or the situations described earlier.

9032 3 52.5

90 90 90 90 90 90 323 40

9 0314

9031 9 Pineapple juice. without sugar

bread buckwheat flour pancakes

90 323 24.8

90 323 20.8

9 0323 56.6

90 323 64

90 323 55

9032 3 206

9melon

papaya 3 58

9032 3 5.5

9 0323 88.8

9watermelon

90 323 450

90 323 80

9 0323 62

903 903 903 903 903 903 23 200

Name	GI	Amount of carbohydrates	GN	Calories
sunflower seeds dry 0
peanuts	20	8.8	2.0	552
broccoli 90 324	20	2.2	0.2	24
mushrooms 19
leaf lettuce	20	2.4	0.2	26
lettuce	20	0.8	0.2	22
tomatoes 0324	24
eggplant	20	5. 2	0.5	24
green pepper 24
white cabbage	20	4.6	0.5	23 20	5.2	0.5	45
onion	20	8.2	0.8	42
fresh apricots	20	8.0	2.8	42
0324	20.0	480
plums	22	8.5	2.2	44 903 24
barley	22	24	5.2	205
grapefruit	22	5.5	2.4	45
cherry	22	22.4	2.5	48
dark chocolate (60% cocoa)	22	22.5	544
walnuts	25	28.4	2.8	600
skim milk 4	sausages	28	0. 8	0.2	225 9green peas. fresh	40	22.8	5.2	64
fresh orange juice. without sugar	40	28	6.2	68
milk 2.5%	40	4.64	2.4	52
apples	40	8.0	2.4	46
apple juice. without sugar	40	8.2	4.5	48
hominy (cornmeal porridge)	40	22.2	8.5	84.5
white beans	40	22.5	8.5	224
wheat grain bread. rye bread	40	44.8	26.5	228
peach 4	44
berry marmalade without sugar. Jem without sugar	40	65	22.8	284
Soyevo	40	2. 6	0.52
whole milk	42	4.6	25.0	58
strawberry	42	5.4	2.0	44
boiled color beans 90 324	42	22.5	8.0	224
canned pears	44	28.2	8.0	60
pears	44	8.5	4.2	42
rye grains. germinated	44	56.2	28.5	420
Natural yoghurt 4.2% fat	45 323 2.2	55
skim yogurt	45	4.5	2.2	52	45	25.6	6.2	58
dried apricots	45	55	28.4	244
carrots, raw	45	6. 2	2.5	44
oranges 323 8.2	2.8	40
Figs 0319
milk oatmeal	48	24.2	6.0	202
green polka dots. canned	48	5.5	4.2	40
grape juice. without sugar	48	24.8	5.5	54
wholemeal spaghetti	48 9032 4	58.4	22.5	404
grapefruit juice without sugar	48	8.0	4.8	45
sherbet	50	84	42.5	445	50	44.2	26.2	265.4
sweet potato (sweet potato)	50	24.5	6.4	52
cheese tortellini	50	24. 8	22.4	402
loose buckwheat	50	40.5	25.4	254
spaghetti. pasta	50	58.4	28.6	404
white rice	50	24.8	224
pizza with tomatoes and cheese	50	28.4	22.0	228.2
hamburger buns	52	54.6	42.8	400
twist	52	54	48.2	484
sweet yoghurt	52	8.5	4.4	85
ice cream sundae	52	20.8	226
wheat pancakes	52	40	24.8	225
bran	22.0	282
sponge cake 2
raisins	54	55	42. 2	252
shortbread cookies	54	6 5.8	48.2	458
beets	54	8.8	5.5	48
macaroni and cheese	54	24.8	25.8	422
wheat grains. germinated	54	28.2	26.8	402
semolina	55	44.0	428
oatmeal. instant	55	55	46.0	450
Butter Cookies 42.2	462
orange juice. ready	55	22.8	8.42	54
fruit salad with cream. whipped with sugar	55	55.2	45.4	565
couscous	55	46.5	458
oatmeal cookies 324
mango	55	22. 5	5.4	56
pineapple	22.5	6.5	48
black bread	55	40.6	25.5
bananas	55	55	8.2	5. 8	48
potatoes. boiled “in uniform”	55	40.4	28.8	222
boiled wild rice	56	22.44	22.2	202
croissant 26 .4	445
8.2	5.4	48
canned corn	58	22.2	58
marmalade. jam with sugar	60	60	48.0	255
milk chocolate	60	52.5	45.8	544
potato starch. white rice steamed	60	68.4	55.5	452
sugar (sucrose)	60	58. 8	468
dumplings. ravioli	60	22	25.4	248
coke. fanta. sprite	60	42	28.4	20.5
mars. snickers (bars)	60	28	22.5	440
boiled potatoes	60	25.6	22.6	82
cooked corn	60	22.2	6.8	58
wheat bagel	62	58.5	42.2	284
millet	62 9032 4	55.5	46.2	448
ground bread crumbs	64	62.5	5 4.6	485
waffles, unsweetened 4	pumpkin	65	4. 4
donuts	65	48.8	28.5 0323 65	4.8	4.6	24
muesli with nuts and raisins	80	55.4	45.0	485.5
potato chips	80	48.5	48.8	542
crackers 2	52.8	448
instant rice porridge	80	65.2	58.5
honey	80	80.4	62.4	424
mashed potatoes	24.4	22.8 9jam	canned apricots	82	22	28.2	85
instant mashed potatoes	84	45	48.2	425
baked potatoes	85	22.5	20.82	206
white bread	85	48. 5	42.4	248
popcorn	85	52.2	482
corn flakes	85	68.5	55.8 9032 4	rice New flour	85	82.5	68.4	462
Boiled carrot	85	28	24.6	5.2
Toast of white bread	55	55.0	485
Fresh dates	202	58.5	58.8	262
dried dates 323 64.5	405
beer 2.8% alcohol	220	4.4	4.8	44

Total

Glycemic load is a factor that many do not consider as when drawing up a nutrition plan, and in general. If initially it was calculated solely as a suitable parameter that helped control blood sugar levels, today athletes, using additional pharmacology, use GN to speed up the process of glycogen storage or, conversely, during periods of high-intensity drying, when every gram counts.