What is the “glycemic index” of food? Glycemic index: the secret to losing weight Foods with a low glycemic index


If you are interested proper nutrition and would like to learn more about what determines blood sugar levels, then you will be interested in familiarizing yourself with such concepts as glycemic index And . Thanks to them, you will be able to make independent and conscious choice in favor of those products that will help you become slimmer, more beautiful, healthier and stronger.

These indicators have been especially relevant for the last few years and came to dietetics from medicine, where they were used to control the nutrition of patients with diabetes.

Now you can know which product to call sudden jump blood sugar, and what foods do not have this effect. Why does this need to be taken into account?

Why you need to know the glycemic index (VIDEO)

Glycemic index of foods- is popular in modern medicine and dietetics indicator that reflects how much a particular product increases blood sugar level. It was originally developed to monitor the diet of people who suffer from diabetes mellitus. But later this parameter became widely used in dietetics. Thanks to him, many were compiled.

Exactly glycemic index will allow us to find out how quickly glucose from the product we consumed will enter the bloodstream. Glucose level is the main indicator of the amount of energy in the human body. So, when a person lacks energy, the level of glucose in the blood decreases, and the person begins to feel hungry.

If the glucose level reaches a maximum, then the pancreas begins to work, producing insulin- a hormone due to which glucose is correctly distributed to the tissues of the body that need it, and its excess is deposited in the form of fat reserves.

If you are trying to lose weight or prevent weight gain, then you better watch glycemic index the products you eat. Avoid Products with a high glycemic index- These are fast carbohydrates that cause a sharp jump in levels.

Therefore, when dietary nutrition it is important to consider not only calorie content products, but also such an indicator as the glycemic index. By choosing foods with a low index, you will provide your body with complex carbohydrates, thanks to which you will not feel acute attacks hunger throughout the day and will be able to control your blood glucose levels.

How does the glycemic index of foods affect the body?

The process of consuming fast carbohydrates and their effect on your body is as follows:

  • Blood sugar levels increase, reaching their peak after 30 minutes.
  • The pancreas gradually begins to secrete the hormone insulin.
  • At the same time, the glucose level gradually decreases until it reaches 1 gram per liter.
  • During the release of insulin, the pancreas determines where glucose should be sent - for normalization energy metabolism or into the fat depot. Where exactly the released glucose goes depends both on the health of the pancreas and on the origin of the carbohydrates (fast or complex carbohydrates).

What groups are foods divided into depending on the glycemic index?

All carbohydrate-containing products are divided into three large groups:

  1. Low GI foods (less than 40). Such products can be consumed unlimitedly; they should become the basis of your diet. daily ration. These include, for example, whole wheat, barley, rye, legumes, dried apricots, zucchini, cabbage, greens, tomatoes, dairy and dairy products, dark chocolate and others.
  2. Medium GI foods (40 to 60) can be used in small quantities. This includes oats, rice, buckwheat, corn, potatoes, beets, grapes, bananas, dates and so on.
  3. High GI foods (above 60) You should limit your diet if you are trying to lose weight: white bread, cookies, muesli, raisins, pumpkin, turnips, milk chocolate, lemonade, sugar, honey, beer, cakes, confectionery, etc.

From what indicators glycemic index depends products?

  • From degree industrial processing: The more processed a product is, the higher its glycemic index. Thus, brown rice has a GI value of 50, and refined rice has a GI value of 70.
  • From quantity fiber in the product: it is what promotes blood circulation, and also has a number of beneficial properties.
  • From how thermally the product was processed: the GI of popcorn is higher than that of boiled corn.
  • From the quality of the used Sahara: Fructose and lactose have a much lower GI than glucose.

Glycemic index: myths and misconceptions

Initially around glycemic index So much information has emerged that it has contributed to several misconceptions.

Myth No. 1. It is necessary to completely exclude foods with a high glycemic index from the diet. If a product has a high GI, you also need to pay attention to the glycemic load - the amount of carbohydrates in one unit of volume. For example, a healthy and tasty watermelon has a high GI, but at the same time low rate GN.

Myth No. 2. The glycemic index of the product is unchanged. This is not true, because GI may vary depending on the method of preparation and heat treatment of the product. Try to choose the most thermally unprocessed foods - they should also become snack foods.

Myth No. 3. Fiber does not affect GI readings. Cellulose - alimentary fiber– make the product healthy and nutritious. The more fiber a food contains, the higher its GI.

Myth No. 4. To reduce GI, carbohydrates must be combined with proteins or fats. This is a rather controversial statement and is only partly true.

Glycemic index and sports

If you are actively involved sports, visit regularly Gym, swimming pool or aerobics, then it will be useful for you to know which products have high glycemic index. The fact is that for an athlete to achieve good results It is necessary to properly distribute carbohydrate intake before and after training.

  • Before physical activity It is better to eat foods with low or medium GI.
  • Right during training, high GI foods will help you quickly restore strength and significantly replenish energy reserves.
  • In addition, foods with a high GI will help you close the post-workout carbohydrate window, thereby increasing its effectiveness and replenishing the energy expended during exercise.
  • In addition to the GI, the amount of carbohydrates after training is important - it should be calculated from the amount of 1 gram per 0.5 kg of your weight.

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.


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Date of: 2014-05-31 Views: 9 768 Grade: 5.0 Hello. Now you will learn what the glycemic index (GI) is and why you need to take it into account when planning your diet. So, let's start from complex to simple. First, let's give a scientific definition.

The glycemic index is an indicator of the effect of food on the level of sugar (glucose) in the blood after consumption.

That is, the higher it is, the faster blood sugar rises after eating certain foods. Glucose was taken as the standard. Its glycemic index is 100. The glycemic index of buckwheat porridge is 50. This means that the sugar level after you eat buckwheat porridge, increases 2 times slower (and 2 times lower) than from glucose. Let's move on. What determines the rate of increase in sugar levels? For the most part, it depends on the rate of breakdown (digestion) of a particular product. There are, of course, other factors that influence this, but the speed of digestion is the main one. Therefore we can say that:

The glycemic index is a measure of how quickly foods are absorbed (digested) in your body. A higher index means they are digested faster. Below is slower.

I repeat once again that this definition is more crude and exaggerated, but easier to understand the essence. It is better that you understand the essence, but not understand the nuances, than not understand anything at all. By the way, as many have probably guessed, only those foods that contain carbohydrates have a glycemic index. Since glucose is obtained only from the breakdown of carbohydrates. That is, if you eat a product without carbohydrates at all, your sugar level will remain the same.

How does the glycemic index affect weight loss?

Imagine you ate something with a high GI. For example, some kind of cake (about 100). Within 30 to 60 minutes, your blood sugar levels rise sharply. But the body in currently you don't need that much energy. He will take as much as he needs (for example, 50%) and carefully put the rest into fat “in reserve.” Now, let's say you ate apples (GI 30). Sugar levels rise slowly. During few hours. Due to the fact that glucose enters the blood much more slowly, the body manages to spend all of it on its needs and does not get to the point of being stored as fat. That is why those losing weight are advised to eat foods with a low glycemic index. Since with this option the risk of fat deposition is much lower. But, if you have a brain, then I think that you already understand that it’s not only about the index, but also about the number of foods eaten at a time. If you eat only 50 grams of cake, your sugar level will be much lower (although it will rise faster) than if you eat 500 grams of buckwheat porridge.

When is the best time to eat high GI foods?

The answer is quite logical. It is advisable to eat these foods when the body has the greatest need for carbohydrates:
  • Immediately after training.
  • Right after sleep.
During both of these periods of time, glycogen reserves in the muscles are reduced, and the body will spend all the sugar to replenish these reserves. But, again, this does not mean that you can eat 1 kg of cake in one sitting and think that you will not get anything for it. That is, there is no need to completely exclude foods with high GI. Sometimes, even in moderate dosages, such food can be beneficial. After all, the faster your muscles replenish their glycogen supply, the faster you will.

What foods have a high GI?

Almost all flour and confectionery products have a high glycemic index. That is, something that consists of flour, or something that is sweet. Fruits and dried fruits are an exception, since fructose has a very low GI (only 20). Below is a table with the GI of most common foods. oatmeal 49amylose 48bulgur 48green peas, canned 48grape juice, no sugar 48grapefruit juice, no sugar 48fruit bread 47lactose 46M&Ms 46pineapple juice, no sugar 46bran bread 45canned pears 44Lentil cream soup 44colored beans 42canned Turkish peas 41grapes 40green peas, fresh 40mamaliga (porridge made from corn flour) 40freshly squeezed orange juice 40apple juice, no sugar 40white beans 40wheat, rye grain bread 40pumpkin bread 40fish fingers 38wholemeal spaghetti 38lima bean soup 36oranges 35Chinese vermicelli 35green peas, dry 35fig 35natural yogurt 35low fat yogurt 35quinoa 35dried apricots 35maize 35raw carrots 35soy milk ice cream 35pears 34rye grains, sprouted 34chocolate milk 34peanut butter 32strawberry 32whole milk 32lima beans 32green bananas 30black beans 30Turkish peas 30berry marmalade without sugar 30milk 2 percent 30soy milk 30peaches 30apples 30sausages 28skim milk 27red lentils 25cherry 22split yellow peas 22grapefruits 22pearl barley 22plums 22soybeans, canned 22green lentils 22dark chocolate (70% cocoa) 22fresh apricots 20peanuts 20soybeans, dry 20fructose 20rice bran 19walnuts 15eggplant 10broccoli 10mushrooms 10green pepper 10Mexican cactus 10cabbage 10onion 10tomatoes 10lettuce 10lettuce 10garlic 10sunflower seeds 8
NAME (GI GI
dates 140beer 110glucose 100toast from white bread 100 rutabaga 99French buns 95baked potatoes 95rice flour 95rice noodles 92mashed potatoes 90rice porrige instant cooking 90 corn flakes 85pop corn 85white bread 85rice bread 85Quick mashed potatoes. 83potato chips 80crackers 80muesli with nuts and raisins 80donuts 76watermelon 75zucchini 75pumpkin 75ground crackers for breading 74wheat bagel 72millet 71boiled potatoes 70Coca-Cola, Fanta, Sprite 70potato starch, corn 70boiled corn 70marmalade, jam with sugar 70Mars, Snickers (bars) 70dumplings, ravioli 70turnip 70white rice, steamed 70sugar (sucrose) 70milk chocolate 70unleavened cakes 69wheat flour 69croissant 67pineapple 66Swiss muesli 66oatmeal, instant 66puree soup from green dry peas 66bananas 65melon 65canned vegetables 65semolina 65sand baskets with fruit 65orange juice, ready 65black bread 65raisins 64macaroni and cheese 64shortbread cookies 64beets 64biscuit 63wheat grains, sprouted 63wheat flour pancakes 62Twix 62pizza with tomatoes and cheese 60white rice 60canned sweet corn 59pies 59Pita Arabian 57wild rice 57mango 55oatmeal cookies 55butter cookies 55fruit salad with whipped cream 55sweet yogurt 52ice cream 52tomato soup 52bran 51buckwheat 50sweet potatoes (yam) 50kiwi 50brown rice 50spaghetti, pasta 50tortellini with cheese 50bread, buckwheat flour pancakes 50sherbet 50
NAME (GI >= 50) GI

Often, people with poor nutrition after 30 years are faced with type 2 diabetes or pre-diabetes. Such a diagnosis obliges the patient to adhere to diet therapy, which is the main treatment. It also prevents the development of insulin-dependent type of diabetes.

Diet therapy is based on choosing foods with a low glycemic index (GI). But many patients neglect this rule, believing that if they eat foods with a high GI, then nothing bad will happen. This is fundamentally wrong.

Below we will describe the concept of the glycemic index, its importance in diabetes and pre-diabetes, and a list of foods that have a high GI.

Glycemic index of foods over 70 units

This concept refers to the rate of absorption of carbohydrates and glucose that enters the bloodstream after consuming a particular product. This index is taken into account not only in the preparation of a diabetic menu, but also in diets aimed at weight loss.

By the way, the lower the GI, the less grain units contains food. This criterion is extremely important when diabetes mellitus first type. Based on this, the dose of short-term or ultra-short insulin administered after meals is calculated.

A high glycemic index is dangerous for patients with any form of diabetes and prediabetes. It is capable of raising blood glucose levels by 4 -5 mmol/l in just ten minutes after consuming a “dangerous” product. In type 1 diabetes, a person provokes hyperglycemia, and if it is not eliminated, the health consequences can be up to deaths. With type 2 and prediabetes, a person aggravates the course of the disease, which may subsequently become an insulin-dependent type.

Criteria for dividing the GI:

  • up to 50 units – low (the patient’s main diet);
  • 50 – 70 units – average (food is on the menu several times a week);
  • 70 units and above – high.

The patient should know the glycemic index of foods with values ​​over 70 IU, so as not to include them in the diet.

Plant-based foods with high GI

Sugar level

During diet therapy, cereals are consumed at least once a day, as a side dish or a full meal, and can also be added to vegetable and meat soups. They should be cooked in water, without adding butter.

The thicker the consistency of the porridge, the higher its GI. Some cereals have high index, but are recommended for type 2 diabetes and prediabetes once a week. All this is due to the high content of vitamins and beneficial microelements.

The GI of corn grits cooked in water will be 70 units. This is what is allowed to be included in the diabetic diet once a week. You can also lower blood sugar with corn silk extract; it is sold at any pharmacy.

High GI grains:

  1. semolina in water – 75 units;
  2. corn porridge on water – 70 units;
  3. millet – 70 units;
  4. wheat porridge on water – 70 units;
  5. instant rice porridge – 90 units;
  6. white rice cooked in water or milk - 70 units.

From the entire list above, an alternative can only be found to white rice. It is replaced with brown (brown) rice, the GI of which is 50 - 55 IU. It takes a little longer to cook than white rice, approximately 45 - 55 minutes.

Glycemic index of foods plant origin – various oils, may be zero units. Oils with index 0 units:

  • linen;
  • pumpkin;
  • sunflower;
  • olive

This is explained quite simply - they do not contain carbohydrates. But this factor does not mean that you can consume oils in unlimited quantities. They have high caloric content and cholesterol, which is contraindicated in the diet of diabetics.

Vegetables should make up about half of your total daily diet. They are used to prepare salads, casseroles, complex vegetable side dishes and fillings for baked goods. The choice of vegetables is extensive, although some still have a high GI:

  1. boiled, fried potatoes, mashed potatoes and chips – over 85 units, depending on the cooking method;
  2. boiled carrots – 85 units;
  3. rutabaga - 99 units;
  4. corn in grains and cobs – 75 units;
  5. parsnip – 97 units;
  6. beets – 70 units;
  7. fresh and baked pumpkin – 70 units.

Boiled carrots are prohibited for diabetes of any type, but fresh they are recommended for adding to salads, since their GI is only 35 units.

Many people cannot imagine preparing first courses without potatoes. Unfortunately, if you have diabetes, you should exclude this vegetable. If, as an exception, it is decided to add one tuber, but no more, to the dish, then one manipulation should be carried out.

Pre-peel the potatoes and cut them into large cubes, soak them overnight in cold water. Thus, “extra” starch will leave it, which affects the GI of this vegetable.

In general, it is worth considering that the thicker the consistency of vegetables, the higher their GI, so it is better not to puree the products, especially if their GI is over 70 units.

You should be careful when choosing fruits, as many of them are prohibited. It is also worth considering that absolutely all fruit juices are strictly prohibited for diabetics, because their GI fluctuates at high levels.

All this can be explained simply: when fruits, even those with a low index, are processed into juices, their fiber is lost. It is she who is responsible for the uniform flow of glucose into the blood. For type 1 and type 2 diabetes, fruits should be consumed in the first half of the day; the serving will be up to 150 grams.

Fruits that raise blood sugar:

  • canned apricot – 90 units;
  • watermelon – 70 units.

But you shouldn’t assume that all other fruits can be included in your diet. Some GI values ​​fluctuate on average, which allows them to be consumed in small quantities, several times a week.

Some dried fruits also have a high GI:

  1. date – 103 units;
  2. raisins – 70 units;
  3. dried banana – 70 units.

Low GI are dried apricots, prunes and figs. Dried fruits can be eaten fresh or added to porridges, diversifying their taste.

A diabetic should not be deprived of baked goods - bread, pies and pancakes. But the use of wheat flour is contraindicated; its GI is 70 units. An alternative would be this flour:

  1. buckwheat;
  2. oatmeal;
  3. rye.

The lower the grade of flour, the lower its index.

Animal products with high GI

Diabetics can use eggs to prepare steamed omelettes, which will serve as a complete breakfast, and if supplemented with a vegetable salad, they will become an excellent first dinner. It is allowed to add whole or skim milk to omelettes, as well as low-GI vegetables. Daily norm eggs - no more than one.

Many products of animal origin contain easily digestible proteins that are indispensable for the patient. Meat, seafood and fish should be selected from low-fat varieties, removing any remaining fat and skin.

Fish caviar and milk are prohibited, although their index is in the average range, but such food puts additional stress on the pancreas. Fish should be present in the weekly diet at least three times. It is rich in phosphorus, and proteins are absorbed better than those found in meat.

It is impossible to display meat, fish and seafood with a high GI in the table, since almost all of them do not have this indicator due to the lack of carbohydrates. However, you should choose such foods with caution, paying attention to their calorie content.

Dairy and fermented milk products are biologically valuable. They help normalize microflora and the functioning of everything gastrointestinal tract. The glycemic index of products in this category often does not reach 50 units. They are recommended to be consumed daily as a second dinner. But there are still high GI fermented milk products:

  • condensed milk with sugar – 80 units;
  • condensed cream with sugar – 80 units;
  • glazed cheese – 70 units;
  • curd mass – 70 units.

Some fermented milk products have an average GI and are not recommended for diabetics - sweet and fruit yogurt, sour cream, processed cheese, butter and margarine.

High GI drinks

Diabetic nutrition implies an approved fluid intake rate, which should not be less than two liters. There is a formula for individual calculation - one milliliter of liquid per calorie eaten.

Black and green tea, as well as coffee, are not contraindicated for diabetics. You can even add cream with 10% fat content, but cream with 20% fat content has an index of 56 units.

Tomato juice can also be added to a diabetic diet, but not more than 200 ml per day. Fruit juices are prohibited due to their high GI. One glass of fruit juice can raise blood sugar levels by four to five mmol/l in a few minutes.

High GI drinks:

  1. carbonated drinks – 74 units;
  2. non-alcoholic, with the addition of sugar-based fruit syrups – 80 units;
  3. cocoa with milk and sugar – 80 units;
  4. beer – 110 units.

Many patients often wonder - after all, such drinks have a low GI. The doctors' clear answer is no. Due to alcohol consumption, the liver first begins to fight with it, perceiving alcohol as poison.

Due to this, the release of glucose into the blood slows down. If type 1 diabetics decide to take alcohol, insulin injections should be reduced or eliminated in advance. All this is required to avoid the development of hypoglycemia.

Alcohol is also dangerous because it can cause delayed hypoglycemia. To avoid such consequences, blood glucose levels should be measured with a glucometer every hour during and for 24 hours after drinking alcohol.

A diabetic who has consumed alcohol is obliged to inform his friends and relatives in advance about possible development hypoglycemia. So that they provide first aid in a timely manner, and do not regard the symptoms as banal alcohol intoxication.

It turns out that alcoholic drinks quickly increase blood sugar, and after a short time they block liver enzymes from metabolizing glycogen into glucose. Clinical picture This is how glucose first rises, and then drops sharply on its own.

You can drink the following alcohol in small quantities:

  • dry red wine;
  • dry white wine;
  • dessert wines.

It is important that a diabetic does not drink alcohol on an empty stomach and eats heavily, preferably with carbohydrates that are difficult to break down.

You can diversify your diabetic drinks by preparing any type. It is prepared as follows:

  1. tear the peel of one tangerine into small pieces;
  2. pour 200 - 250 ml of boiling water over them;
  3. let it brew under the lid for 3 – 5 minutes.

This drink will help improve immunity and have a calming effect on the nervous system.

In the video in this article, the doctor will talk about the dangers of foods with high GI and give recommendations for the treatment of type 2 diabetes.

Sugar level

Latest discussions.

) translated a post by the founder of Weightology LLC and scientist James Krieger that the glycemic index (GI) of food has no effect on appetite and satiety.

The Myth of the Glycemic Index

The glycemic index of a food shows what level of sugar will be reached in your blood after actually eating that food. They agreed to take pure glucose as the reference level of 100 points; accordingly, all other products can only approach glucose in terms of impact. IN European countries The glycemic index of the products is even indicated on the packaging.

For example, the glycemic index of white bread is 85, a candy bar or milk chocolate is 70, in fruit juices it is 45-50, in most meat and fish products it is less than 10. It is important to understand that the sugar content in the product itself and the amount of sugar which one gets into the blood from it can be completely different. For example, for example, ice cream , despite high content sugar had significantly less effect on blood sugar levels than normal bread.

Table. High Glycemic Index Foods

Until a certain time, it was believed that the glycemic index of a product directly affects the feeling of hunger. The mechanism was described as follows: after eating food with a high GI, the blood sugar level rises sharply, the body releases a lot of insulin to process it, the sugar level drops sharply, which causes a feeling of hunger, which entails overeating.

FALSE THEORY: The effect of blood sugar on hunger.

Therefore, fattening people sinned on foods with a high GI.

However, subsequently many scientific research this hypothesis was refuted. It’s not easy to stop believing in it, even (or especially?) for scientists.

The glycemic index does not affect the feeling of hunger and satiety

Dmitry Pikul translated the post of scientist and founder of Weightology LLC James Krieger:

There are no final conclusions in science; they are always based on current available data and are therefore preliminary. When new data appears, the scientist evaluates it, compares it with existing data and decides what to do with it: either adjust previous conclusions based on it, or ignore it.

Scientist James Krieger in person – photo from his personal Facebook account.

Relatively recently (somewhere in the mid-2000s), I was a strong proponent of the insulin effect on weight gain/obesity.

But the more I delved into this topic, and the more studies I read, the more I realized how wrong I was, and that this whole insulin hypothesis does not correspond to the real state of affairs, i.e. she is simply not true, in the end I managed to find the strength within myself and stopped believing in her.

And exactly the same, I once sincerely believed that the “glycemic index” is a significant factor influencing appetite. And again, more detailed study this question showed that in fact, the effect of the glycemic index on appetite is minimal, and again I had to find the strength within myself and stop believing in this theory.

Although, in fact, it seems that all this looks quite logical, all this is within the framework of the insulin hypothesis (I’m talking about the logical judgment that simple carbohydrates cause a surge in insulin, which in turn should lead to sharp fall blood glucose levels (reactive hypoglycemia), and all this leads to increased hunger and overeating). Logical? Probably logical, but it turns out that this does not correspond to reality.

Oddly enough, one of the first studies on this issue was a study done by one of the ardent supporters of the glycemic index hypothesis, Jenny Brand-Miller. Jenny and her team of scientists tested 38 different foods and assessed factors that predicted satiety after eating them (1). You won't believe it (I didn't believe it at first either), but glycemic index was not a factor in satiety.

But the factors of satiety turned out to be: the energy density of food (for example, a quarter glass of raisins, approximately corresponds to two glasses of grapes, the calorie content of these volumes is the same, but the density, i.e. the number of calories per 1 g of product, is different), protein content and/or fiber, as well as individual taste preferences.

Table 1. Saturation index various products nutrition (as a guide - 100% - white bread):

Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90.

In another study (2) conducted by the same authors in 1996, changes in blood glucose levels were not associated with feelings of satiety.

A 2007 meta-analysis (examining the relationship between postprandial insulin and blood glucose levels, as well as hunger and energy intake in relation to these responses, among normal-weight and overweight individuals) also showed that changes in blood glucose levels were not associated with feelings of satiety (3).

Food energy density and fiber are two players that introduce uncertainty into glycemic index studies. This means that if these two factors are under your control, then the effect of the glycemic index on appetite is either weak or negligible.

For example, in this study (4), in which the energy density of food was controlled, the macro composition nutrients Both fiber content and low glycemic index foods had little effect on satiety, and no effect on actual calorie intake.

The other two (5, 6) controlled studies, in which participants were given access to an ad libitum diet and which controlled for the same factors as in the previous study, also found no effect on satiety.

In a very well controlled, meticulously prepared 8-day laboratory research(7), where the content of macroelements in food and its taste were controlled, the glycemic index was not associated with fluctuations in appetite levels or the food consumed itself(depending on its taste).

Glycemic index varies

In addition to the above, it was found (8, 9) that The glycemic index of a given food varies greatly from one person to another. And even moreover, the glycemic index values ​​of the same product vary greatly from day to day for the same person, i.e. These data do not allow us to focus on this indicator as such in principle.

conclusions

Krieger draws the following conclusions:

Because of all of the above, I do not believe that when planning a diet based on satiety, it is necessary to focus on the glycemic index of food. Simply because with such a fixation on the glycemic index, foods can be excluded from the diet that, despite not having a low GI, actually not only satiate well, but also carry a high nutritional value(for example, the same potatoes).

Scientific sources:

  1. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90.
  2. Holt SH, Brand Miller JC, Petocz P. Interrelationships among postprandial satiety, glucose and insulin responses and changes in subsequent food intake. Eur J Clin Nutr. 1996 Dec;50(12):788-97.
  3. Flint A, Gregersen NT, Gluud LL, Møller BK, Raben A, Tetens I, Verdich C, Astrup A. Associations between postprandial insulin and blood glucose responses, appetite sensations and energy intake in normal weight and overweight individuals: a meta-analysis of test meal studies. Br J Nutr. 2007 Jul;98(1):17-25. Epub 2007 May 25.
  4. Krog-Mikkelsen I1, Sloth B, Dimitrov D, Tetens I, Björck I, Flint A, Holst JJ, Astrup A, Elmståhl H, Raben A. A low glycemic index diet does not affect postprandial energy metabolism but decreases postprandial insulinemia and increases fullness ratings in healthy women. J Nutr. 2011 Sep;141(9):1679-84. doi: 10.3945/jn.110.134627. Epub 2011 Jul 20.
  5. Aston LM1, Stokes CS, Jebb SA. No effect of a diet with a reduced glycemic index on satiety, energy intake and body weight in overweight and obese women. Int J Obes (Lond). 2008 Jan;32(1):160-5. Epub 2007 Oct 9.
  6. Sloth B1, Krog-Mikkelsen I, Flint A, Tetens I, Björck I, Vinoy S, Elmståhl H, Astrup A, Lang V, Raben A. No difference in body weight decrease between a low-glycemic-index and a high-glycemic-index diet but reduced LDL cholesterol after 10-wk ad libitum intake of the low-glycemic-index diet. Am J Clin Nutr. 2004 Aug;80(2):337-47.
  7. Alfenas RC, Mattes RD. Influence of glycemic index/load on glycemic response, appetite, and food intake in healthy humans. Diabetes Care. 2005 Sep;28(9):2123-9.
  8. Hirsch S, Barrera G, Leiva L, de la Maza MP, Bunout D. Variability of glycemic and insulin response to a standard meal, within and between healthy subjects. Nutr Hosp. 2013 Mar-Apr;28(2):541-4. doi: 10.3305/nh.2013.28.2.6161.
  9. Williams SM, Venn BJ, Perry T, Brown R, Wallace A, Mann JI, Green TJ. Another approach to estimating the reliability of glycemic index. Br J Nutr. 2008 Aug;100(2):364-72. doi: 10.1017/S0007114507894311. Epub 2008 Jan 11.

The glycemic index refers to foods rich in carbohydrates, such as bread, fruits, pasta, baked goods, vegetables, and cereals. What is the glycemic index?

Glycemic index is a conditional parameter showing how carbohydrates contained in food affect blood glucose levels. The higher the glycemic index of a product, the faster the blood glucose level rises.

As you know, any forms of carbohydrates contained in food (starch, dextrose, sucrose, etc.) are converted into glucose when they enter our digestive system. There is nothing surprising in this, because it is in the form of glucose that our body transports carbohydrates throughout the body.

Different foods release their carbohydrates at different rates. The glycemic index shows the rate at which food carbohydrates are converted into blood glucose. Glucose has the highest glycemic index, equal to 100 units, since it is almost instantly absorbed and enters the blood. All other products are compared with glucose.

The higher the glycemic index of a product, the more glucose enters the blood per unit time. What happens when glucose enters the blood? The body immediately begins to produce the hormone insulin.

The more glucose, the more insulin enters the blood. And the faster this glucose arrives, the faster this hormone is produced. And insulin, as you know, is one of the main anabolic hormones that promotes the accumulation of nutrients in the body (including fat). Insulin very quickly “cleanses” the blood of carbohydrates, fatty acids and amino acids, placing them in the appropriate cells of the body.

When the amount of nutrients in the blood decreases, we feel it as hunger.

What is the glycemic index?

If we give the body a reason to quickly clear the blood of nutrients, we thereby push ourselves to constant feeling hunger. And if you have excess weight, This is of no use to you.

On the other hand, if you have poor appetite and there is a need to gain weight, you understand what needs to be done. Help your body get hungry!

Sugar, honey, sweet fruits, refined white bread, cakes, and white rice have an extremely high glycemic index. Typically, after a “sweet orgy,” hunger begins to overcome very quickly, literally after an hour and a half returning to the original level, and then only continuing to intensify.

But foods with a low glycemic index (less than 55, if you take the glucose index as 100) provide longer saturation, since the level of glucose in the blood sufficient for a feeling of satiety is maintained more steadily.

Dr. David Ludwig of Boston Children's Hospital conducted a study on the relationship between the glycemic index level of food intake and subsequent calorie intake. The result is convincing: after a meal with a high glycemic index fat people consumed 81 percent more calories than after eating a low-glycemic index meal. “The rapid uptake of glucose leads to a rise in norepinephrine levels, which stimulates the subsequent desire for food,” says Dr. D. Ludwig.

Properties of the glycemic index

At the same time, consuming carbohydrate foods with protein foods reduces the glycemic index of carbohydrate foods. That is, carbohydrates from them are absorbed more slowly, which prevents too much insulin secretion.

Eating high glycemic index foods with lots of fiber lowers their glycemic index. Fiber slows down the absorption of fast carbohydrates. This is why whole fruits are much healthier than juices for people trying to lose weight.

Some foods significantly increase their glycemic index when cooked. For example, celery. Raw celery has a GI of around 35. Cooked - around 85.

Low glycemic index foods curb appetite

Moreover, if you combine several foods with a low glycemic index in one meal (for example, oatmeal, yogurt, or cottage cheese and an apple), then the feeling of hunger will not only be delayed, but you will also not overeat at the next meal, because the body will still be be influenced by the effect of previous intake of foods with a low glycemic index. The combination of protein and carbohydrate foods slows down the process of carbohydrate absorption.

That's why nutritionists advise starting the day not with sweet muffins and sweet coffee, but with complex carbohydrates(porridge, whole grain bread) and dairy and other protein products - they have a low glycemic index.

My personal observations show that if you start the morning with fast carbohydrates, then during the day your mouth literally won’t close. I always want to eat something. And for some reason it was sweet. It turns out to be a vicious circle...

Below is a table of glycemic indexes of some foods. The table is quite accurate, as it is taken from a serious source.

It’s easy to adjust your diet to these simple recommendations and enjoy the result. However, we should not forget that the reason increased appetite It can also be caused by psychological discomfort, life unsettledness and uncertainty, and excessive stress.

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