What is and what the glycemic index of products (GI) is eating, every athlete and not only must know. Indicators GI - the first, on which builds a diet for weight loss, weight gain, intensive training. To understand all the subtleties will help the table of glycemic indexes of products and advice of a sports nutritionist.
Chemistry in our body: we analyze the value of GI on the shelves
Each food product - be it semi-finished, natural food - contains a certain amount of sugar (glucose). Even meat, seafood and favorite dietary broccoli have a small serving of sugar. The glycemic index clearly shows how the eaten foods affect the level of glucose in the blood. The table of glycemic indices helps in the correct compilation of a diary of nutrition for a healthy person and a diabetic, where the control of sugar in the body is vitally important.
High glycemic index of products
The GI of products over 70 is considered high. This means that the food that has entered the stomach is incredibly quickly processed, and the tissues of the body immediately receive a large one-time dose of glucose. What's bad about it? For diabetics such jumps of sugar are unacceptable and lead to serious consequences. For a healthy person, a constant intake of food with a high GI is a guarantee of excess fat on the abdomen, the priest and all parts of the body. A typical example of food lovers with high GI is Americans who chew burgers, fries and other fast food. Do you really have to give up sweets and mucks? Of course not. Everything should be in moderation and in favor. So, before intensive training and after professional sportsmen eat special bars with the scaling index of the glycemic index. This is a kind of powerful fertilizing of the muscles and replenishment of the body's energy reserves, which, during exercise, feed on glucose! Well, a spoonful of honey in the morning will only benefit. So what's the danger of products with a high glycemic index? When such food enters the stomach, a complex signal is sent to the pancreas through complex chemical processes: "We have a lot of sugar! We urgently need to rework somewhere! ". Special cells of the pancreas begin to produce a lot of hormone insulin - a regulator of glucose in the blood. And then insulin transports the right amount of sugar in all tissues of the body to feed, excess supplies in reserve - into the fat layer on the tummy. In addition, frequent and constant eating of food with GI above 70 leads to "wear" of the pancreas and the development of diabetes, other diseases of the body and the digestive system as a whole.
A diet without glycemic indexes of products does not lead to losing weight.
Table of glycemic indexes of products with a high index
| Dates | 146 |
| Wheat white bread | 136 |
| Rice noodles | 131 |
| Beer | 110 |
| Shortbread | 106 |
| Watermelon | 103 |
| Pure glucose | 100 |
| baked potato | 95 |
| Buns French | 95 |
| Buns for hamburgers | 92 |
| Spaghetti and macaroni from wheat flour | 90 |
| Instant rice porridge | 90 |
| Popcorn | 85 |
| Potato chips | 80 |
| Puree | 80 |
| Fanta, sprite, cola and sweet sodas | 75 |
| Wafers | 75 |
| Airy sweet rice | 75 |
| Melon, pumpkin | 75 |
| Millet | 71 |
| Dumplings, rice, pineapple, semolina, jam, corn, bagels | 70 |
| Banana, melon | 70 |
| Corn porridge | 70 |
| Potatoes without boiled skin | 70 |
| Pearl barley | 70 |
| Halva | 70 |
Average and low glycemic index of products
The golden mean for maintaining weight is a food based on products with an average GI (equal to 40-70). Such a diet includes cereals, fruits, vegetables, pasta, bread from coarse flour or bran, canned vegetables, ice cream, fritters, yoghurts. Simply put, this is a full-fledged healthy diet from slow carbohydrates, which are digested for a long time and evenly fill the body with the necessary energy. Proper nutrition is based on products with an average GI. In order not to list everything allowed, below is a table of products with a low and medium glycemic index.
Table of products with an average glycemic index
| Wheat flour | 69 |
| Croissant or bagel | 67 |
| Muesli with dried fruits | 65 |
| Oat porridge on instant water | 65 |
| Black bread | 65 |
| Potatoes "in uniform", boiled in the skin | 65 |
| Semolina | 65 |
| Orange juice | 65 |
| Raisins | 64 |
| Beetroot beetroot | 63 |
| Pancakes made of wheat flour | 62 |
| Pizza with tomatoes and cheese (low-fat dough) | 60 |
| White rice | 60 |
| Mayonnaise shop | 60 |
| Yačka | 60 |
| Sweetener | 59 |
| Oatmeal cookies | 55 |
| Mango | 55 |
| Yoghurt sweet | 52 |
| Ice cream plombir | 52 |
| Buckwheat grain | 50 |
| Brown rice | 50 |
| Macaroni from whole wheat flour | 50 |
| Pork | 50 |
| Fish cutlets | 50 |
| Oatmeal | 49 |
| Canned peas | 48 |
| Grape and grape juice | 48 |
| Chicken egg | 48 |
| Pineapple juice | 46 |
| Bread with bran | 45 |
| Lentils | 44 |
| Canned pears | 44 |
| Beans | 42 |
| Grapes | 40 |
| Fresh peas | 40 |
| Hominy | 40 |
| Apple juice | 40 |
| Orange juice | 40 |
| Beans | 40 |
| Scherbet | 40 |
| Crab sticks | 40 |
| Beef | 40 |
Low GI (5-40) is found in seafood, meat, fresh fruits and vegetables, greens. By the way, the glycemic index of bitter chocolate "Brut" 70% of cocoa is only 30, so you will not stay without tasty ones. Is it possible to make a diet with a low glycemic index? In part - yes, partly - no. Evenly composed diary of food from products with low and medium GI, you will achieve long-awaited weight loss. As for diets only on products with GI below 40 - kill the body. Such a diet leads to the depletion of energy reserves, constant depression, rapid fatigue, weakness. In the literal sense - the brains work badly. After all, glucose is the main source of brain nutrition. The worst thing that leads to stupid diets with a low glycemic index is a glycemic coma, from which it is difficult to get out. Such strict diets for a long time are only observed under the supervision of a doctor with a daily intake of vitamins, omega-3 fatty acids and other bioactive complexes to maintain normal life.
Table of glycemic indexes of products with a low index
| Fish fingers | 38 |
| Wild rice | 35 |
| Apple, plum, fresh apricot | 35 |
| Low fat yogurt | 35 |
| Garnet | 35 |
| Drying | 35 |
| Peaches | 35 |
| Celery | 35 |
| A hen | thirty |
| Raw beets and carrots | thirty |
| Chickpeas | thirty |
| Garlic, onion | thirty |
| Cottage cheese | thirty |
| Tomatoes | thirty |
| Cherry | thirty |
| Mandarin | thirty |
| Black chocolate 70% cocoa | thirty |
| Sausages | 28 |
| Soybean | 25 |
| Raspberries | 25 |
| Strawberry, currant | 25 |
| Fructose | 20 |
| Fresh peanuts | 20 |
| Walnut walnut | 15 |
| Cucumber | 15 |
| Olives | 15 |
| Mushrooms | 15 |
| Cabbage | 10 |
| Salad leaves, lettuce | 10 |
| Avocado | 10 |
| Fresh and dried fresh herbs | 5 |
| Mussels, shrimps | 5 |
| A fish | 0 |
The table of glycemic indexes of products is a faithful helper for reasonable weight loss with minimal discomfort for the body. Check your diet, adjust the diet for calories and BJU - how to do it,
read here . Add fitness, run and enjoy a slim, healthy body!