GI - glycemic index of foods, full table

GI - glycemic index of foods, full table:

• Full detailed table - GI of main products depending on the method of their preparation
• High GI foods
• Low GI foods
• Glycemic index of fruits, berries and dried fruits
• Glycemic index of vegetables
• Glycemic index of fruit and vegetable juices
• Glycemic index of grains and legumes
• Glycemic index of dairy products
• Glycemic index of confectionery products

See also:

Glycated hemoglobin during pregnancy - why this test is NOT suitable, how to check sugar best

GI - glycemic index of foods, full table

In addition to the GI value, you can view the amount of carbohydrate content, glycemic load and calorie content of each product.

Daily diet

1. By eating not one, but several low-index foods at breakfast (oatmeal and yogurt, or an apple and cottage cheese), you won’t feel hungry for a long time. That is why you should start your morning not with sweet tea with buns or cookies, but with porridge and a glass of milk - with complex carbohydrates with a low glycemic index.
2. It is preferable to have vegetable soups for lunch. They are simply prepared in water without broth or potatoes. For the second, palm-sized meat and vegetables or cereal as a side dish are ideal. Pay special attention to the choice of cereals: the larger the grains, the more benefits. For weight loss, it is recommended to replace white rice with brown rice - it has a lower GI.
3. During the afternoon snack, you are allowed to snack on a fruit that has a low glycemic index or squeeze juice. It will be very useful to mix several types of juice. But you shouldn’t buy them in stores - now juice products on the shelves only contain preservatives.
4. Dinner should be fresh cottage cheese, boiled fish with a vegetable side dish and herbs. You can decorate your meal with fruits (apples, apricots, plums) and berries. The last meal is recommended three hours before bedtime. If you are used to going to bed early, for example, at 22:00, then you need to go to bed at 19:00. A lot of things have accumulated, and you are easy a little later - you can organize an additional meal. You should drink a glass of yogurt at night and eat bread with bran. Half an apple will also work. The same goes for those who stay up late.

HIGH GLYCEMIC INDEX FOODS:

(from 50 units and above)

Why do you need to monitor your GI when losing weight?

The essence of a diet based on GI calculations is that when preparing a diet, fast carbohydrates are replaced by complex ones. Of course, low-calorie foods are selected for the menu. The body ends up receiving less energy than it expends during the day, and the excess weight begins to disappear. This technique, according to many, has its own advantages. For example, during a diet taking into account the GI, there is practically no feeling of hunger, since complex carbohydrates take longer to process. A few days after such a diet, metabolic processes usually accelerate and the functioning of the gastrointestinal tract improves. And adjusting the diet according to GI is suitable even for pregnant and lactating women (of course, only after consultation with a specialist).

LOW GLYCEMIC INDEX FOODS:

(up to 50 units)

How to eat fruits allowed for diabetes

It is also important to adhere to the following rules for the safe consumption of fruits.

• Consume in its natural form. If you have type 2 diabetes, you should include unprocessed fruits without added sugar in your diet. You should also avoid juices and syrups that contain no fiber but are rich in natural or added sugars.
• Include in your diet as a snack. The best option is to eat an apple or a handful of berries between meals. But it is not forbidden to include them in the main meal, consuming them after meals.
• Eat in the morning or as an afternoon snack. And don't leave it until dinner. “In the morning, the body needs vitamins and minerals,” notes Natalya Podolkhova. “They are required to start the nervous system and improve metabolism.”

If you want to eat an apple or peach in the evening, you need to do this after eating. In this case, the main meal should consist of vegetables and protein products, then the body literally will not “notice” the sweet dessert.

Let us remind you that the Public News Service previously told how pumpkin is useful in winter and why it is important to include it in the diet regularly.

Glycemic index of fruits, berries and dried fruits:

Glycemic index of vegetables:

Glycemic index of fruit and vegetable juices:

What can cause an increase in GI?

The glycemic index is a variable value. It can change depending on a lot of factors:

• adding sugar and flavorings to products. The more sweeteners, the higher the GI index;
• heat treatment of products. It can greatly increase the GI: this is why fried and boiled potatoes have completely different glycemic indexes;
• mechanical processing (grinding, etc.) of products, during which vegetables and fruits are oxidized.

And the glycemic index directly depends on the fiber content: the more there is, the lower its GI and the longer it will be absorbed by the body. To achieve the desired result in a short time and feel good at the same time, you can use Herbalife Nutrition products. To lose weight and saturate the body with the necessary fiber, an oat-apple drink is suitable. It contains soluble and insoluble dietary fiber that optimizes digestion. In addition, the product can improve the condition of microflora and gently cleanse the intestines. Just 1 serving of the drink contains 25% of the daily requirement for dietary fiber. Another way to support normal digestion while dieting is to consume Dietary Fiber Complex: just 1 serving of this supplement provides the daily requirement for probiotics.

Glycemic index of grains and legumes:

Pros and cons of foods with medium GI

Pros:

• Products with an average index are not digested as quickly as those with a high index. Such carbohydrates are broken down more slowly, which makes it possible to consume energy from them with less risk of accumulation of subcutaneous fat.
• They also help maintain muscle anabolism.
• They allow you to quickly replenish the lack of energy when hunger strikes.
• In terms of their usefulness and the presence of microelements, products with an average GI are richer than those with a high GI.
• If you want to indulge and eat something sweet, the best option would be products with an average rating rather than a high one.

Minuses:

• With excessive consumption of such products, there is also a risk of accumulation of subcutaneous fat, especially when consumed in the evening.
• They saturate for a short time and also contribute to a fairly rapid jump in glucose in the blood.

Glycemic index of dairy products:

The effect of GI on appetite

In 1996, a study was conducted on the effect of the glycemic index on appetite. Scientists have concluded that changes in blood sugar levels have no effect on the feeling of fullness. The saturation index is calculated based on other indicators:

• Volume of food. A balanced meal will fill you up better than a few snacks in the short term.
• Combination of protein and fiber. To fill yourself up, it is recommended to eat different types of food, such as meat with vegetables or vegetables with fish.
• Presence of fiber in fats. Vegetable fats (avocados, olives and nuts fill you up faster than simple oil).

Glucose levels have no effect on satiety levels, but slow-carb foods do fill you up better because they are digested more slowly and generally meet all of the criteria listed above.

Glycemic index of confectionery products:

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Fruits for diabetics

When compiling a menu, they rely on the form of the disease (diabetes mellitus type 1 or 2), symptoms, condition and concomitant pathologies. At the same time, different recommendations are given. For example, patients with type 1 diabetes can eat more different fruits.

When choosing products for the menu, the insulin index is taken into account. It determines how quickly the body responds by releasing insulin when eating food.

Considering that diabetes often increases body fat, the glycemic index for diabetics is not considered a key criterion when choosing food. The properties of the products are taken into account, as in the case when the goal is to lose weight: calorie content, carbohydrate content, method of cooking.