Glycemic index of cereals + table (bulgur, millet, spelt, buckwheat, etc.)

People suffering from diabetes and following the rules of a low-carbohydrate diet are accustomed to daily counting the glycemic index and calorie content of foods. This is necessary for complete and safe nutrition.

Cereals should be an important component of any person's diet. The value of cereals lies in the presence of a large amount of fiber, amino acids, antioxidants and minerals in their composition. The glycemic index of cereals, their nutritional properties, safety for diabetics - all these indicators are discussed in the article.

What is the glycemic index

GI is an indicator of the effect of various foods on blood glucose levels. The higher the index of a particular product, the faster the processes of carbohydrate breakdown in the body, and accordingly, the moment of increasing the amount of sugar accelerates. The calculation is based on GI glucose indicators (100). The ratio of other products and substances to it determines the number of points in their index.

GI is considered low, and therefore safe for a patient with diabetes, if its indicators range from 0 to 39. From 40 to 69 is average, and above 70 is a high index. Decoding and recalculation are used not only by those suffering from diabetes, but also by those who are trying to lead a healthy lifestyle and follow the principles of a healthy diet. GI indicators, calorie content, ratio of proteins, fats and carbohydrates of main cereals are indicated in the table.

Glycemic index is an important safety indicator for diabetics

Cereals, flour, pasta. Table of caloric content and chemical composition of food products.

This guide contains information about food products

and ready meals. You can also find out the full chemical composition: nutritional value, vitamins and minerals for each item.

(Content of proteins, fats and carbohydrates per 100 grams of product and calorie content.)

Buckwheat

Cereals are quite popular among those who decide to eat healthy. There are even a number of specially designed diets based on porridge in combination with vegetables and lean meats.

An interesting point is that the GIs of raw and cooked cereals are in different categories:

• raw buckwheat – 55,
• boiled cereal – 40.

The composition and content of nutrients does not change, but the index values ​​vary due to the presence of water in the boiled dish.

Water during the cooking process reduces the GI values ​​of any cereal. This condition only applies if there are no other additives, not even oil.

The product belongs to the middle group. Adding milk or sugar already shows completely different results, transferring the cereal to the category of cereals with a high glycemic index. A quarter of 100 g of buckwheat consists of carbohydrates, which means you should refrain from eating it for dinner and combining it with other carbohydrate foods. It is better to combine with vegetables and add proteins in the form of fish and chicken.

What role do carbohydrates play in the human body?

Once we have determined what carbohydrates are and what major foods they are found in, we need to understand the process that occurs in the human body after these components enter the digestive tract. This way we will be able to assess the value of oligo- and polysaccharides for the functioning and maintenance of optimal human life in different age groups. This will also allow you to see the difference in their quantity required for people engaged in mental or physical labor.

So, carbohydrates act as the main fuel for humans, providing all energy-consuming processes that occur not only at the level of the whole body or an individual organ, but also at the cellular level. The body of living beings is capable of storing this component internally in the form of glycogen. Most of all it is concentrated in muscle structures and in the liver.

Carbohydrates are necessary to ensure the following life processes and reactions:

• For nutrition and brain growth.
• For the synthesis of amino acids essential for many systems, including muscles and brain structures.

It should be noted that without sufficient carbohydrate intake, the body will not be able to cope with everyday stress. It is this component that provides vigor to all living beings, because from carbohydrates, in the process of certain chemical reactions, glucose is produced, which enters the bloodstream and provides the cells of the whole body with the necessary amount of energy.

Rice

The performance of rice depends on its variety. White rice, a grain that has undergone the process of cleaning and polishing, has a score of 65, which puts it in the middle group of products. The brown variety of rice (not peeled, not polished) is characterized by an indicator of 20 units less, which makes it safer for diabetics.

Rice is a world-famous cereal that saturates the body with essential substances.

Rice is a storehouse of vitamins B, E, macro- and microelements, as well as essential amino acids. Patients need all this to prevent complications of diabetes (polyneuropathy, retinopathy, kidney pathology).

The brown variety is more beneficial both in terms of the amount of substances needed by the body and in terms of individual GI and calorie indicators. The only negative is its short shelf life.

Milk reduces the GI values ​​of rice compared to water (70 and 80, respectively).

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Cashew nuts

Nutritional information per ¼ cup:

• 314 calories

• 17.1 g carbohydrates

• 25 g fat

• 10.3 g protein

If you're tired of almonds, cashews are a great alternative! They contain healthy calories, but don't need to be overindulged.

Avocado

Nutritional value of 3/4 avocado:

• 241 calories

• 12.9 g carbohydrates

• 22.1 g fat

• 3 g protein

Avocado is the king of healthy fats! This is a delicious product that contains many beneficial nutrients and goes with almost everything! You can eat it raw with a spoon, cut it into slices and add it to a healthy breakfast or make a spread. Try starting your day with an avocado and see how your body uses energy throughout the day .

Peanut paste

Nutritional value in two spoons:

• 180.6 calories

• 3.66 g carbohydrates

• 14.58 g fat

• 8.7 g protein

We love peanut butter! It can be consumed in many ways, either by spooning it or adding it to various dishes and recipes, sweet and savory. 100% peanut butter that does not contain unnecessary ingredients such as sugar, salt or palm oil.

Almond

Nutritional information per ½ cup:

• 275 calories

• 9.4 g carbohydrates

• 24.1 g fat

• 10.1 g protein

Almonds are the perfect snack that you can take with you anywhere. It's high in healthy fats and provides a healthy dose of protein . They are also a great product because they can be easily counted and can be stored for a long time.

Olive oil

Nutritional information per 1-1/2 teaspoon

• 180 calories

• 0 g carbohydrates

• 21 g fat

• 0 g protein

Olive oil is the easiest way to add fats to your diet . You can cook almost any dish with it, add it to salads or add a little to a protein drink or smoothie.

Pshenka

Millet porridge is considered a product with high index values. It can reach 70, which depends on the degree of density. The thicker the porridge, the higher its sugar content. However, individual beneficial properties make it no less popular:

• prevention of cardiovascular diseases;
• acceleration of the removal of toxic substances from the body;
• positive effect on digestive processes;
• reduction of cholesterol levels in the blood;
• acceleration of lipid metabolism, thereby reducing fat deposition;
• normalization of blood pressure;
• restoration of liver functions.

Wheat cereals

Wheat cereals have indicators ranging from 40 to 65 points. There are several varieties of wheat-based cereals that are popular among patients with diabetes and are famous for their valuable ingredients:

• Arnautka,
• bulgur,
• spelt,
• couscous.

Wheat porridge is considered a high-calorie product, but it has the properties to help reduce glucose levels, stimulate the gastrointestinal tract, and also activate regenerative processes on the mucous membranes.

Arnautka

This is a cereal made from ground spring wheat. Its composition is rich in vitamins, amino acids, and microelements, which help strengthen the immune system, restore the health of the heart and blood vessels, and improve the activity of the central nervous system. In addition, cereals have the properties of accelerating the regeneration processes of the skin and its derivatives, which is important for complications of diabetes.

Bulgur

A type of cereal obtained by steaming wheat grains. Next, they are dried in the sun, peeled and crushed. This processing gives the future dish a unique taste. Its index is 45.

Bulgur can also be used whole. These are brown grains with an outer shell. It is this porridge that has the greatest amount of nutrients and beneficial substances. Bulgur is rich:

• tocopherol;
• B vitamins;
• vitamin K;
• microelements;
• carotene;
• unsaturated fatty acids;
• ash substances;
• fiber.

Dishes based on bulgur - table decoration
Regular consumption of cereals restores the condition of the nervous system, regulates metabolic processes, and has a positive effect on intestinal function.

Spelled

It is a special type of wheat with a GI of 40, which differs in both shape and size from all known varieties. The spelled grain is quite large and is protected on the outside by a hard film that is not eaten. Thanks to this, the cereal is protected from all kinds of negative influences, including radioactive radiation.

Spelled grains are superior to wheat in terms of the value of their chemical composition. They help strengthen the body, normalize blood glucose levels, improve the functioning of the endocrine system, heart, blood vessels, and central nervous system.

Couscous

One of the types of wheat cereal with a GI of 65. Its composition is valuable with a large amount of copper, necessary for the normal functioning of the musculoskeletal system, the prevention of osteoporosis, as well as a significant amount of vitamin B5, which normalizes the functioning of the nervous system.

The need for an individual approach to calculations

Although the exact ranges for carbohydrate norms are given above, it is necessary to understand that the optimal amount of carbohydrates for each individual person is individual and is determined at a minimum by: age, gender, body composition, level of physical activity, internal metabolic rate and, obviously, may vary significantly from person to person.

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Athletes, especially those with high muscle mass, need more carbohydrates even at rest.

In sports, carbohydrates are the main source of energy. If they are not consumed enough, it is impossible to gain muscle mass in bodybuilding or ensure speed in running.

Moreover, muscles can even begin to break down if there is a lack of carbohydrates (=energy) in order to provide energy needs through the amino acids that make up the muscle fibers. This is the so-called “muscle catabolism”.

Taking into account the above, athletes should “limit” the amount of carbohydrates very carefully. This is why the standard ketogenic diet is NOT recommended for athletes to cut their bodies.

Internal metabolic rate is another important parameter. It is individual and is the main consumer of calories in our body: about 70% (!) of daily calories are used to ensure the functioning of internal organs and systems only.

This is a lot and explains why exercise is NOT very effective in losing weight.

The indicated value is an average and can vary quite widely from person to person.

People with fast metabolisms are called ectomorphs in body type parlance. Everyone, without exception, has met them in life: they eat a lot, but remain thin. For them, the issue of losing weight is most often irrelevant, as is the question of the need to limit carbohydrates.

The opposite body type to this is called an endomorph: the metabolic rate is low, and fat mass is gained very easily. Endomorphs need to be very careful with carbohydrates .

What's all this for?

Moreover, for people with a high metabolic rate or a high level of physical activity, more calories are required during the day, and they are provided primarily by carbohydrates.

And vice versa: for physically inactive people and those who have a low metabolic rate, carbohydrate standards for weight loss can be further reduced.

The amount of carbohydrates for weight loss is individual and determined by numerous factors, among which the level of physical activity and the rate of internal metabolism are of paramount importance.

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Corn porridge

This type of cereal is also a storehouse of vitamins, amino acids and minerals, but it must be handled with extreme caution, since the GI of the product can reach up to 70. It is advisable not to use milk and sugar when preparing corn porridge. It is enough to boil the cereal in water and add a small amount of fructose, stevia or maple syrup as a sweetener.

Corn grits are famous for their high content of the following substances:

• magnesium – in combination with B-series vitamins, improves cell sensitivity to insulin, has a beneficial effect on the functioning of the heart and blood vessels;
• iron – prevents the development of anemia, improves the process of saturating cells with oxygen;
• zinc – promotes normal functioning of the pancreas, strengthens immune processes;
• B vitamins – restore the functioning of the nervous system, their use is a preventive measure in the development of diabetes complications;
• beta-carotene – normalizes the functioning of the visual analyzer, prevents the appearance of retinopathy.

Corn grits should be used exclusively in boiled form. Corn flakes, popcorn or sticks have much higher GI values.

Pearl barley

Barley porridge is a leader in the ranking of healthy and safe products. The index is 22-30 if it is cooked in water without adding oil. The porridge contains a large amount of protein and fiber, iron, calcium, and phosphorus. These elements should be present in the daily diet of both healthy and sick people.

Barley also contains substances that are involved in the processes of lowering blood glucose levels. It is used for preparing crumbly and viscous second courses, soups.

Pearl barley is the “queen” of cereals

Other visual keto guides

To learn more about specific topics—like what fruits or nuts you can eat on a ketogenic diet—check out our handy visual guides.

Vegetables

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Beverages

Fruits and berries

Snacks and appetizers

Oils and sauces

Barley grits

The product belongs to the group of substances with average index values. Raw cereal – 35, barley porridge – 50. Grains that have not been subjected to grinding and crushing retain the largest amount of vitamins and minerals, and the human body needs them daily. The cell contains:

• calcium;
• phosphorus;
• manganese;
• copper;
• iodine;
• unsaturated fatty acids;
• tocopherol;
• beta-carotene;
• B vitamins.

Thanks to its rich composition, cereal helps eliminate excess cholesterol, lowers blood sugar levels, strengthens the immune system, and normalizes the functioning of the central nervous system. Cereals contain a large amount of fiber, which ensures saturation of the body for a long time.

Vitamins and minerals contained in cereals

Cereals

- An excellent source of antioxidants, vitamins and minerals. Thus, we have already written that in most countries, pediatricians prefer cereals as the first complementary food product - and all due to the iron content in many of them. However, unfortunately, the digestibility of the latter will be significantly less compared to the form that is concentrated in food of animal origin. However, given the increasing needs of the growing body for this element, which breast milk is not able to cover (starting from 4-6 months of life), the addition of cereals makes a certain contribution in the context of preventing anemia in children.

Let us emphasize right away

: When we talk about vitamins, antioxidants and minerals, we primarily mean their content in unprocessed cereals.

While refined cereals contain only the core (endosperm), whole grain products are a whole mixture of biologically active compounds: micronutrients, dietary fiber, starch and lipids.

Compare for yourself - as an example, we gave the nutritional composition of whole and refined wheat flour (per 100g of product):

So, it is obvious that whole grains are much more nutritious compared to refined grains. In addition, they contain dietary fiber - indigestible carbohydrates that are fermented in the lumen of the large intestine by resident microflora.

Oatmeal and muesli

Oat porridge is considered an indispensable product on the table. Its GI is in the average range, which makes oatmeal not only healthy, but also safe:

• raw flakes – 40;
• on the water – 40;
• with milk – 60;
• with milk and a spoonful of sugar – 65.

Oatmeal is a dish allowed for the daily diet of both sick and healthy people.
You should not give preference to instant porridge, just like muesli (GI is 80). Because, in addition to flakes, the composition may include sugar, seeds, and dried fruits. There is also a glazed product that you should avoid.

Why does the body need carbohydrates and the consequences of their lack?

Even when managing weight, carbohydrates are not the enemy.

They are an integral part of the diet and the main source of energy. 1 g of carbohydrates, like 1 g of proteins, contains 4 kcal, but the thermal effect is much lower - within 5-15% of the kcal is spent by the body on their processing.

Thus, the main function of carbohydrates

- providing the body with energy. But she is not the only one: they are also necessary for the normal functioning of the heart, liver, muscles and central nervous system. They are an important component in the regulation of protein and fat metabolism.

Although carbohydrates as sources of energy can be replaced by proteins and fats, the absence of carbohydrates in food can adversely affect health.

Except for states where it is necessary. For example, diabetes, insulin resistance, polycystic disease. Then a low-carb eating plan can make you feel better, but most women need at least 70-90 grams of carbohydrates per day, especially during times of increased stress.

And sometimes a little higher if you are breastfeeding, pregnant, or actively exercising.

Body "signals"

, which may mean you should reconsider the amount of carbohydrates in your diet:

• regular feeling of fatigue;
• irregular cycle;
• sleep poorly, often wake up at night;
• symptoms of hypothyroidism;
• do not recover well after training;
• weak immunity;
• low body temperature.

A low-carb diet carries risks for women's health, fertility, adrenal and thyroid health.

On the one hand, a low-carb diet (less than 20%) can boost energy, help with weight loss, support immunity and hormonal adjustments during menopause, but for a young, active woman, especially during times of high emotional or physical stress, a meal plan is usually appropriate with a medium amount of carbohydrates with a low glycemic index.

Therefore our task

— add a safe amount of carbohydrates and at the same time support the body’s hormonal system.

Expert advice

Cereals contain more than 70% carbohydrates, which tend to break down into glucose. The faster the breakdown process occurs, the higher the blood sugar level rises. There are ways to lower the GI of the prepared product so that the breakdown process slows down, and also make it safe for diabetics:

• adding a spoon of vegetable fat;
• use coarse grains or those that cannot be ground;
• do not use products with an index above average in the daily diet;
• use a double boiler for cooking;
• refuse added sugar, use substitutes and natural sweeteners;
• Combine porridge with proteins and a small amount of fat.

Following the advice of experts will allow you to eat not only healthy foods, receiving all the necessary substances, but also make this process safe for health.

List of foods with complex carbohydrates

Complex saccharides are more beneficial. On the contrary, their quantity should be increased in your diet. But to do this, you need to know exactly which foods contain such carbohydrates.

More: List of foods that contain healthy carbohydrates