Carbohydrates low. Carbohydrates and their glycemic index

More recently, doctors spoke negatively about the possibility of a woman with diabetes becoming pregnant. According to scientific data, in this case, the probability of having a healthy child was minimal.

To date, modern medicine has reached the level of development at which it is possible to conceive and bear a child with a disease of the 1st and 2nd type. First of all, for the implementation of the process, it is necessary to constantly control the level of sugar in the blood. To do this, without fail, any woman must purchase a glucometer. Checking should be done several times a day. Childbirth in a diabetic must be carried out in a hospital with special equipment. Not only childbirth is important, but also the process of planning and bearing the fetus itself. Only in this case, you can get a healthy and properly developed child.

That is why it became possible to say that pregnancy and type 2 diabetes are quite compatible things. A woman with diabetes can give birth to a healthy child, taking into account all external factors and the constant supervision of a doctor. It should be noted that during pregnancy in combination with diabetes mellitus, the risk of complications increases significantly, which can negatively affect the health of the unborn baby. During pregnancy, a woman should be constantly under the supervision of a doctor. For diabetics, the risk of pathologies increases significantly, so the course of pregnancy should be supervised by specialists in this field.

Types of Diabetes

Gestational diabetes - the disease occurs during pregnancy

Modern medicine distinguishes the following types diabetes:

1. Diabetes, which is completely dependent on insulin. It is also known as type 1 disease. Most often, the pathology begins to manifest itself in adolescence.
2. Type 2 diabetes, which is considered completely independent of insulin. Most often manifested in adults after forty years.
3. Diabetes that occurs only during pregnancy is called gestational diabetes.

Scientists note that for pregnant women, the manifestation of the 1st type of the disease is most characteristic. This is due to the fact that it is common in women of childbearing age. Type 2 diabetes is much less common during pregnancy. This is due to the fact that this type of disease is quite rare at this age. The disease is more typical for the period of menopause or before its immediate onset.

Gestational diabetes is also rare in women of childbearing age and does not cause too many problems when carrying a baby. Diabetes mellitus of this type can appear during pregnancy and disappear on its own after its completion in the form of childbirth. The main reason for the appearance is associated with a significant increase in the load on the pancreas. The process is exacerbated by the release of a large number of hormones that are opposite to insulin in their specificity. If a woman is healthy, then the body can cope with this situation. The manifestation of the disease begins in case of malfunction of one of the organs of the system.

The gestational type of the disease is not common, however, when the first symptoms of the disease appear. It is not possible to exclude all risk factors on your own and establish a diagnosis, so you should not neglect the advice of a specialist.

Factors that contribute to the formation of gestational diabetes in women during pregnancy:

The risk of developing the disease increases significantly when several factors are combined. This issue should be given due attention and not neglect the advice of a specialist in this field.

Symptoms of Diabetes

Diabetes mellitus has a pronounced specificity and symptoms. It can often occur without any special manifestations. Doctors note that even if the symptoms are pronounced, it is not always possible for a woman to determine the disease on her own. The main manifestations of the disease are as follows:

• constant manifestation of strong thirst;
• insatiable feeling of hunger;
• urination is very frequent;
• vision loses its sharpness.

It should be noted that these symptoms are typical for any pregnancy that passes without pathologies. To determine the disease in a timely manner, you should regularly donate blood for sugar. It is advisable to prescribe additional studies only after identifying deviations from the norm.

Contraindications for pregnancy

Pregnancy can successfully end in childbirth with this disease, only with proper planning and management. More often a large number of problems with type 1 diabetes. The 2nd type of the disease often discourages a woman from giving birth or she cannot conceive a child.

There are a number of contraindications in which it is categorically not recommended to become pregnant with diabetes. Even modern medicine has not invented in several cases the possibility of bearing and giving birth to a child to a woman with diabetes without risk to life.

Renal failure is a contraindication to pregnancy in diabetes

Pregnancy cannot be combined with the presence of the following pathologies in a woman:

• coronary artery disease;
• kidney failure;
• gastroenteropathy;
• the mother has a negative Rh factor.

Basic principles of pregnancy

Pregnancy management with diabetes naturally differs from the usual situation. Pathology can lead to additional complications, both for the mother and for the child. Doctors strongly recommend that you carefully consider not only management, but also planning the birth of a baby.

The gynecologist should be visited every week. In some cases, it is also advisable to make a hospitalization, which will include a daily check-up of the mother's health. In addition, it should be noted that during pregnancy with diabetes, a woman will have to spend several days in a hospital to check the health of the mother and child.

The first hospitalization is made before the twelfth week of pregnancy. This is necessary for a complete examination of the woman's health status. The expediency of preserving the fetus is also determined.

The second hospitalization must be made between the twenty-first and twenty-fifth weeks. During this period, the presence of pathologies in the fetus is determined. In some cases, additional treatment, ultrasound, is necessary. Additionally, the health status of the fetus is monitored.

The third hospitalization must be made at a period of thirty-four to thirty-five weeks. During this period, the woman is advised to stay in the hospital until delivery. During this period, an examination is also carried out, which is aimed at determining the method of childbirth, as well as eliminating the possibility of pathologies.

Diabetes and childbirth

Natural childbirth can take place even in the presence of diabetes. This option is considered the most acceptable in any case. A full-term pregnancy may not take place if there are abnormalities and pathologies. Childbirth in this case is artificially stimulated.

Situations in which a caesarean section is mandatory:

• the fruit has a large size and weight;
• presentation of the fetus;
• diabetes in the woman's body caused severe deviations, especially in the visual system.

Childbirth with this pathology has a number of features. Childbirth begins after the necessary preparation of the exit routes. If this process has not been performed correctly, then the first step is to pierce the amniotic sac. Childbirth is also enhanced by the introduction of the necessary hormones. In addition, it is necessary to use painkillers.

During the whole process, blood sugar levels and the work of the fetal heart are checked. For this, the KGT is used. If childbirth fades, then it is necessary to additionally introduce oxytocin. It may be necessary to use additional insulin. It can also be replaced with glucose if appropriate.

The glycemic index of foods (GI) is a measure of the effect of foods on the rate at which blood sugar rises. The concept of the glycemic index is actively used to form a diet for diseases of the endocrine, digestive systems, and for weight loss.

There are three product groups:

• Products with a low glycemic index have an indicator of up to 50-55 units. This group includes almost all vegetables and some raw fruits, as well as dishes high in protein and fat.
• The average level - from 50 to 65 units - have some types of vegetables, fruits and cereals. For example, bananas, pineapple, oatmeal, buckwheat, peas, beets.
• Food with a high GI has a digital value of more than 70 units. This group includes fast carbohydrates: sugar, beer, flour products from white flour of the highest grade, etc.

Why is it important to consider the GI of foods

After eating food, the glucose contained in the food enters the gastrointestinal tract and increases blood sugar levels (glycemia). At the same time, the effect of foods on glycemia differs depending on the rate of breakdown of carbohydrates into simple sugars.

Fast carbohydrates (or simple, consisting of simple sugars - monosaccharides) have a high GI and quickly increase the concentration of sugar in the blood to the highest levels (hyperglycemia). In turn, the pancreas secretes the hormone insulin to lower sugar levels.

After eating fast carbohydrates, the concentration of glucose in the blood is extremely high, so a significant amount of insulin is released, which lowers the sugar level to below normal levels, causing hypoglycemia - a lack of glucose in the blood. This is the danger of products with a glycemic index above 80, since sugar surges, intensive work of the pancreas and the deposition of glucose in the form of fat reserves lead to diabetes and obesity.

In a completely different way, slow (complex) carbohydrates with complex polysaccharides in the composition, which, as a rule, have a low GI, act.

After eating a low GI food, blood glucose rises slowly, depending on the rate at which complex sugar molecules are broken down into simple ones. Thus, slow carbohydrates do not cause a jump in glucose and insulin, while an optimal state of all body systems is observed.

Who is a low GI diet for?

The use of foods with a low glycemic index, as the basis of the diet, is indicated for diseases of the endocrine system:

• when the pancreas cannot secrete enough insulin to lower glucose levels after eating simple carbohydrates, type 2 diabetes;
• with insulin resistance (pre-diabetic state), when insulin is released in excessive amounts, as a result of which cells lose sensitivity to the hormone;
• in chronic pancreatitis to reduce the load on the pancreas and reduce the likelihood of developing diabetes.

Low glycemic index food table

Using the list of products makes it possible to quickly create a menu for diabetes or for weight loss, taking into account the glycemic index and calorie content.

Products with low GI have a number of advantages, as they have only a positive effect on the body, namely:

• contribute to a stable level of glucose in the blood;
• enable the body to use energy for life for a long time for 2-3 hours after eating;
• contain more fiber, which has a beneficial effect on digestion and maintains good microflora in the intestines;
• do not contribute to weight gain, since an increase in fat stores occurs during high blood insulin levels after eating a large amount of simple carbohydrates with a high glycemic index.

Grocery list	GI	Calories per 100 g
Bakery products, flour and cereals
Rye bread	50	200
Rye bread with bran	45	175
Whole grain bread (no flour added)	40	300
Whole grain bread	45	295
Rye bread	45
Oat flour	45
Rye flour	40	298
Flax flour	35	270
Buckwheat flour	50	353
Quinoa flour	40	368
Buckwheat	40	308
brown rice	50	111
Basmati rice, unpeeled	45	90
oats	40	342
Whole grain bulgur	45	335
Meat dishes and seafood
Pork	0	316
Beef	0	187
Chicken	0	165
Pork cutlets	50	349
Pork sausages	28	324
Pork sausage	50	Up to 420 depending on variety
Veal sausage	34	316
All kinds of fish	0	From 75 to 150 depending on the variety
fish cakes	0	168
Crab sticks	40	94
sea ​​kale	0	5
Sour-milk dishes
Skimmed milk	27	31
Low-fat cottage cheese	0	88
Curd 9% fat	0	185
Yogurt without additives	35	47
Kefir low fat	0	30
Sour cream 20%	0	204
Cream 10%	30	118
Chees Feta	0	243
Brynza	0	260
hard cheese	0	From 360 to 400 depending on the variety
Fats, sauces
Butter	0	748
All types of vegetable oils	0	From 500 to 900 kcal
Salo	0	841
Mayonnaise	0	621
Soy sauce	20	12
Ketchup	15	90
Vegetables
Broccoli	10	27
White cabbage	10	25
Cauliflower	15	29
Onion	10	48
Olives	15	361
Carrot	35	35
cucumbers	20	13
Olives	15	125
Bell pepper	10	26
Radish	15	20
Arugula	10	18
Leaf salad	10	17
Celery	10	15
Tomatoes	10	23
Garlic	30	149
Spinach	15	23
fried mushrooms	15	22
Fruits and berries
Apricot	20	40
Quince	35	56
cherry plum	27	27
Orange	35	39
Grape	40	64
Cherry	22	49
Blueberry	42	34
Pomegranate	25	83
Grapefruit	22	35
Pear	34	42
Kiwi	50	49
Coconut	45	354
Strawberry	32	32
Lemon	25	29
Mango	55	67
Mandarin	40	38
Raspberries	30	39
Peach	30	42
pomelo	25	38
plums	22	43
Currant	30	35
Blueberry	43	41
Cherries	25	50
Prunes	25	242
Apples	30	44
Nuts, legumes
Walnuts	15	710
Peanut	20	612
Cashew	15
Almond	25	648
Hazelnut	0	700
Pine nuts	15	673
Pumpkin seeds	25	556
Peas	35	81
Lentils	25	116
Beans	40	123
chickpeas	30	364
Mash	25	347
beans	30	347
Sesame	35	572
Quinoa	35	368
soy cheese tofu	15	76
Soy milk	30	54
Hummus	25	166
canned peas	45	58
Peanut butter	32	884
The drinks
Tomato juice	15	18
Tea	0
Coffee without milk and sugar	52	1
cocoa with milk	40	64
Kvass	30	20
Dry white wine	0	66
Dry red wine	44	68
Dessert wine	30	170

glycemic index diet

The glycemic index diet is effective tool for weight loss, as the diet is based on low GI foods.

Eating high GI foods contributes to speed dial weight. High insulin levels cause glucose from the blood to replenish fat cells. Insulin also blocks the body's ability to take energy from fat stores.

A diet with a low glycemic index for 10 days leads to a weight loss of 2-3 kilograms, which is facilitated by the following factors:

• the absence of fast carbohydrates in products, as a result of which there is no increase in the supply of adipose tissue;
• in the absence of fast carbohydrates in the diet, edema decreases and excess water is removed from the body;
• decreased hunger caused by normal blood sugar levels.

The diet should be built according to the following principle: three main meals and 1-2 snacks in the form of fruits or vegetables. At the same time, it is forbidden to eat food with an indicator above 70 for the first time after the start of the diet.

Upon reaching the desired weight, you can diversify the diet by adding foods with higher rates in a limited amount: 100-150 grams once a week.

The diet has a lot of advantages, as it contributes not only to weight loss, but also to the improvement of the whole organism, namely:

• acceleration of metabolism;
• normalization of work gastrointestinal tract;
• strengthening immunity due to the lack of sugar in the diet, which significantly reduces the body's defenses;
• reducing the likelihood of heart and liver disease;
• lack of deficiency of vitamins and minerals due to the use of a large number of vegetables and fruits.

For type 2 diabetes

Proper nutrition is important element in the treatment of type 2 diabetes mellitus. The use of foods with a low GI slightly increases the level of glycemia, which makes it possible to avoid insulin therapy.

In the treatment of the disease, a low-calorie diet of 9 tables or a low-carbohydrate diet with a reduced content of complex carbohydrates is used. At the same time, despite the choice of diet, it is imperative to abandon foods with a high glycemic index.

A proper diet for diabetes allows not only to maintain blood glucose within the normal range, but also to lose weight, which, as a rule, is combined with diabetes.

How to lower your GI

The glycemic index of food, in most cases, is a constant value, but there are some tricks that can reduce the performance of both a single product and a combined dish from different products, namely:

• The GI of raw vegetables is always 20-30 units lower than thermally processed.
• To reduce carbohydrates, you must simultaneously consume high-quality fat (cheeses, coconut oil, etc.) or protein (eggs, fish, meat). But this technique does not work with the simultaneous use of sugar and fat.
• The more fiber consumed in one meal, the lower the GI of the total meal.
• To lower the GI of rice, it is necessary to boil rice groats with the addition of vegetable oil(1 tablespoon per liter of water) and then drain and freeze. Oil and freezing change the structure of starch in rice, which leads to a decrease in glycemic values.
• The glycemic index level drops as the food cools down.
• Use whole grains instead of cuts, flakes, etc.
• Do not boil grains and vegetables during cooking.
• Eat vegetables and fruits along with the peel, as the peel is the best source of fiber.
• Refuel food with lemon juice, since acid slightly reduces the rate of breakdown of carbohydrates in the composition of dishes.

Glycemic index (GI) or fast and slow carbohydrates

Without carbohydrates, our body cannot process fats and proteins, and the liver will not function normally. Carbohydrates are absorbed in the form of glucose, the main “sweet tooth”, which simply refuses everything else, is the brain.
Eat carbohydrate-rich foods for breakfast and lunch, in the afternoon, carbohydrate metabolism tends to slow down. It is preferable to have dinner with protein foods.

Imagine a food pyramid- schematic representation of the principles healthy eating developed by nutritionists. The closer to the top, the less often you should eat this group of foods. The "base" of the pyramid consists of foods that should be eaten more often than others - these are vegetables, fruits and whole grains. They should account for about 65% of the total diet. But this does not mean at all that you have just received permission for the uncontrolled absorption of buns, cheesecakes and other cakes in myriad quantities. Even if the box of pastries has the coveted inscription “low-calorie product”, do not rush to buy! As a rule, this is nothing more than a marketing ploy on the part of the manufacturer. Firstly, it is unlikely that the production was without trans fats, and secondly, for comparison, always keep in mind the calorie content of the most common fresh cucumbers - this is 11 kk per 100 grams of product. Well, does a cake with a calorie content of 350 kk per 100 grams still seem like a low-calorie product to you?

All carbohydrates are traditionally divided into slow and fast- depending on the speed with which they are broken down in the body and converted into glucose - the main source of energy. To measure the speed, a special indicator was introduced - the glycemic index (GI).

• To slow (having low GI) include healthy carbohydrates. They can be eaten every day: brown rice, wholemeal bread, whole grain pasta, cereals (except semolina), vegetables (zucchini, spinach, cabbage) and non-sugar fruits: apples, kiwi, grapefruits.

• Low GI foods (less than 40): All legumes, including lentils, soybeans, white and red beans, chickpeas, baked beans. Barley (barley or shelled), whole wheat pasta. Apples, dried apricots, peaches, cherries, grapefruits, plums, oranges, pears. Avocado, zucchini, spinach, pepper, onion, mushrooms, leafy greens, leek, green beans, Brussels sprouts, broccoli, cauliflower, tomatoes.

Low GI Carbohydrates Gradually Raise Glucose, which eliminates sharp jumps in blood sugar and "unmotivated" mood swings. In a word, if you want to be calm and balanced, choose “slow” carbohydrates. The principle "sometimes it's better to chew than to talk" is very relevant for this part of our diet. The fact is that the digestion of slow carbohydrates begins with an enzyme contained in saliva.

Fast carbohydrates (having a high GI), alas not so useful. Of course, they are not poison, but you should not eat them every day (alcohol also belongs to this group of carbohydrates). The best option is to count all kinds of desserts, pastries, etc. - Holiday food. By eating in this way, we not only monitor our weight, but also help the body. After all, the pancreas, which produces insulin, is literally exhausted from unbearable loads every time we eat such food. BUT blood sugar fluctuates, literally like rabbits in the spring - up, down. And along with it, the mood “jumps”.

If you sat on protein diet in winter, don't be surprised if you constantly feel depressed, gloomy or irritable. Carbohydrates in cold weather are a source of additional stimulation of serotonin - the hormone of good mood.

• High GI foods (over 60): Glucose, sugar, honey, pineapples, raisins, watermelons, ripe bananas. Baked potatoes, mashed potatoes, parsnips, boiled carrots, pumpkin, turnips. Brown and white rice (except basmati), rye bread, whole grain bread, white bread, rice biscuits, couscous, bread sticks. Corn flakes, instant oatmeal, corn sticks, wheat crackers, pancakes, butter cakes. Melon, dried dates.

There are two more types of carbohydrate foods that deserve special attention from all those who monitor their health: these are vegetables, fruits and sugar.

Cellulose

Behind the now fashionable phrase "dietary fiber" is the most common dietary fiber, which is a type of carbohydrate. Fiber is of two types - soluble and insoluble.

• Soluble (for example, pectin, which is found in apples and pears) helps slow down the digestion process and reduces blood cholesterol levels.

• Insoluble (for example, cereal husks) is not absorbed by the human digestive system - and is thus excreted from it undigested. Its consumption reduces the likelihood of developing diseases such as colon cancer and constipation.

Food of animal origin (fish meat) - does not contain fiber! This is the prerogative of plant foods - the source of cell is vegetables, fruits and grains (wheat and oats). Fiber not only improves the functioning of the gastrointestinal tract, but also indirectly improves the work of fat (lipid) metabolism. A complete rejection of fiber can lead to intestinal atrophy.

Sugar

The food industry has learned to make sugar so pure that, alas, there is nothing left in refined white sugar but calories. "Competition" by the absence useful substances- only semolina (semolina) can make him vitamins and minerals. But it is unlikely that any of us in adulthood regularly eats semolina. But there are a lot of those who drink tea or coffee with sugar. Sugar accelerates the excretion of calcium from the body, so that sugary people risk not only gaining excess weight, but also acquiring osteoporosis. Do not justify your cravings for sweets by saying that without it your “head stops working”, since sugar is far from the only product from which the body can extract glucose. Fruits with natural sweetness are just as good!

If there is absolutely no sweet anywhere - depending on your preferences, refined sugar can be replaced:

* brown sugar(the darker the color, the less processed the product was)
* honey
* marshmallow, marshmallow or marmalade.

Remember that nutritionists do not recommend eating more than 30-35 kilograms of sugar per year. Do you think that is a lot? Do not forget to count all sugar (except sweet, it is literally in all "curds", "light yogurts", crackers and in the mass of semi-finished products, including the so-called "Korean" salads). special attention purchased juices deserve, which very often turn out to be not juices, but nectars. As a rule, they stand on the same shelf together with juices - mixed. The very word "nectar" is already a signal that the producers considered the natural sweetness of the fruit insufficient and added sugar.

HIGH GLYCEMIC INDEX FOODSFOODS WITH AVERAGE GLYCEMIC INDEX
*Foods with less than 5% carbs are marked with an asterisk, thus their glycemic load index is low and allows them to be consumed in moderation without risk.

FOODS WITH A LOW GLYCEMIC INDEX
Dairy products are marked with two asterisks ** because, despite the low glycemic index, they have a high insulin index, so they should be consumed with caution.

Glycemic index(Eng. Glycemic (glycaemic) index, abbreviated as GI) - an indicator of the effect of food after consumption on blood sugar levels. The glycemic index is a reflection of the comparison of the body's response to a product with the body's response to pure glucose, which has a glycemic index of 100. For all other products, it varies from 0 to 100 or more, depending on how quickly they are absorbed. When a food is assigned a low glycemic index, it means that when it is consumed, blood sugar levels rise slowly. The higher the glycemic index, the faster the rise in blood sugar after eating the food, and the higher the immediate blood sugar level after eating the food.
The glycemic index of a product depends on several factors - the type of carbohydrates and the amount of fiber it contains, the method of heat treatment, the content of proteins and fats.
The concept of the glycemic index was first introduced in 1981 by Dr. David Jenkins, a professor at the University of Toronto in Canada, to determine which diet is more favorable for people with diabetes. At that time, the diet for people with diabetes was based on a carbohydrate calculation system and was very complex and not always logical. The calculation of carbohydrates relied on the fact that all foods that contain sugar have the same effect on blood sugar levels. Jenkins was one of the first scientists to doubt this and began to study how real foods behave in organisms. real people. A huge variety of common products have been tested. Some of the results were amazing. For example, ice cream, despite being high in sugar, had significantly less of an impact on blood sugar levels than regular bread. For 15 years, medical researchers and scientists around the world have been testing the effect of food on blood sugar levels and have developed a new concept of carbohydrate classification based on the glycemic index.
To determine the glycemic index, a series of experiments was carried out, during which volunteers ate different foods containing a certain amount of carbohydrates (50 g), and over the next two to three hours, every 15 minutes for the first hour and then every half hour, tests were taken blood to determine the level of sugar. Based on the results of the analyzes, a graph of blood sugar levels was drawn up. This graph was compared with the analysis graph after consuming 50 g of Pure Glucose Powder.
For most people, low glycemic foods are preferable in most cases. Slow digestion of food and the gradual rise and fall of blood sugar with a low glycemic index helps people with diabetes control their sugar. The only exceptions are athletes, for whom a high glycemic index food can be useful during and after the competition - it helps to quickly restore strength for the next competition. A low glycemic meal consumed 2 hours before a competition can help athletes by providing slow-release energy to the muscles. The same effect can also help healthy people lose weight.

Glycemic indexes of foods.
Why do we pay so much attention to glycemic indexes? Why are they so important? What it is?
As you know, different products containing the same amount of carbohydrates are absorbed differently in the gastrointestinal tract, and, accordingly, increase blood sugar (SC) in different ways. The simplest example: take 3-4 pieces of refined sugar, 1 piece of bread, one kilogram of cabbage. Of course, refined sugar will increase blood sugar the fastest. The second one will be bread. Well, cabbage is the last to affect blood sugar. At the same time, I named all these products in one quantity, equal to one bread unit.
What determines the rate of increase in blood sugar in our example? From the content in the product of substances that will slow down the rate of absorption of food carbohydrates! These substances are fiber, proteins and fats. That is, everything but the carbs themselves. Cabbage has a huge amount of fiber, which will slow down the absorption of cabbage carbohydrates so much that it will have little effect on glycemic levels. The proteins, fats, and fiber contained in the bread will slow down the absorption of carbohydrates, but not as much as the huge amount of cabbage fiber. But the “uncovered” refined glucose will instantly begin to affect the blood sugar level and increase it. Let me remind you that I gave various products in the example, but they contain the same amount of carbohydrates - 1 XE, or 12 grams.
Now it becomes clear that it is necessary to somehow correlate the rate of absorption of carbohydrates in food and the hypoglycemic effect of insulin administered to you, or insulin produced under the action of tableted hypoglycemic agents. And as you understand the best option it would be that these effects coincide. That is, the hypoglycemic effect of drugs coincided with the rate of absorption of food carbohydrates.

We present graphs in order to better understand this - for clarity.
On the abscissa, that is, horizontally, let's put the time, and on the ordinate, that is, vertically, we'll put the blood sugar level (SC) and insulin concentration (both administered from the outside (by injection) and produced under the action of tablets).
In red, we denote the change in blood sugar levels. in connection with the absorption of dietary carbohydrates, and blue - change in the concentration of insulin in your blood, that is, the severity of its hypoglycemic effect.
On the first graph (Figure 1), we see that the increase in the concentration of insulin in the blood compensates for the increase in the level of blood glucose from the consumed carbohydrates, which makes it possible to obtain normoglycemia in 2.5-3 hours, that is normal level blood sugar. This is achieved by injecting short-acting insulin 10-15 minutes before eating carbohydrates, or by taking tablets before the main meals. That is why you inject insulin in advance so that its rate of absorption matches the absorption of food carbohydrates.
Figure 1, it can be seen that the increase in the concentration of insulin in the blood compensates for the increase in blood glucose from the consumed carbohydrates, which allows you to get a normal blood sugar level in 2.5-3 hours
To the conversation. Why was ultrashort insulin invented? Who first started using it? Young children with diabetes cannot always tell exactly how much they will eat. Imagine the agony of a mother who introduced short insulin to her child for pre-calculated food carbohydrates, and in the middle of a meal, the child begins to act up and refuse to eat. Of course, you can use, for example, juice, as a means to supplement carbohydrates with insulin introduced 10-15 minutes before meals. But it won't "jump" every time. The child will get tired of the juice, and will refuse it too. Therefore, they came up with insulin, which acts so quickly that it can be administered after a meal, counting how many carbohydrates (XE) the child has ALREADY eaten - and no headache!
It is good that adults have also begun to receive this insulin. We do not analyze the question that this is genetically modified insulin, this is not included in the issue we are discussing. But this type of insulin improves glycemic control and allows you to eat foods with almost any glycemic index.
Figure 2, it can be seen that if the glycemic index of the product is high, that is, the rate of increase in blood sugar exceeds the rate of insulin absorption.
On the second graph (Figure 2), we will give an example when the glycemic index of the product is high, that is, the rate of increase in blood sugar exceeds the rate of absorption of insulin from subcutaneous fat, or the production of endogenous (internal) insulin under the action of tablets does not keep up with the increase in blood sugar due to the carbohydrates you eat.
As you can see, blood sugar rises higher and higher, and the dose of the hypoglycemic drug that you used with meals is no longer sufficient for you. You will need to further adjust your blood sugar after this meal. And the mistake in this case is not in the lack of a hypoglycemic agent, but in your inattention to the glycemic indices of the products you used. Moreover, if you add a hypoglycemic agent (increase the dose) to the same next meal, and you will no longer have problems with the glycemic index, then there is a high probability of developing hypoglycemia. And hypoglycemia will lead to a constant rise in blood sugar after it, the so-called "rebound" hyperglycemia (post-hypoglycemic hyperglycemia - see the section of our website called "Type 1 Diabetes"), which will completely confuse you, lead to the idea that you have even more lack of a hypoglycemic drug taken before meals, etc. I hope it became clear why we pay so much attention to the glycemic index of products.
figure 3, very low glycemic index carbohydrates were consumed, while their amount was large enough to excessively slow the absorption of high glycemic index carbohydrates
In the third graph (figure 3), we present a situation where very low glycemic index carbohydrates were consumed, while their amount was large enough to excessively slow down the absorption of high glycemic index carbohydrates.
A similar situation can be with an increase in the time between the use of a hypoglycemic drug and a meal (for which, it is described below).
We can observe the same graph with a banal excess of insulin, both external and produced under the action of hypoglycemic tablets, over the consumed food carbohydrates (XE).

As it becomes clear from the figure, insulin begins to lower blood sugar, and the absorbed food glucose in the gastrointestinal tract cannot stop this process. It is clear that in the end this will lead to hypoglycemia, with a possible "rebound" hyperglycemia (as mentioned earlier), and if the level of glycogen in the liver was low, and the excess of insulin administered or produced under the action of the tablets was large enough, all this will lead to severe hypoglycemia, up to loss of consciousness and coma.
Like this! And it would seem some insignificant parameter, some kind of glycemic index, to which many are often not attentive enough!
Above are tables containing basic information about the glycemic index (GI) of the most common foods.

Explanations for the table.
If you carefully look at the products presented in the table, you will immediately conclude that vegetables have the lowest glycemic index. That's why my colleagues - endocrinologists recommend you use these products not from the point of view of carbohydrate intake, but from the point of view of eating them at the beginning of a meal, precisely so that the carbohydrates consumed after them are not absorbed quickly.
By the way, here we can give the following analogy. You will agree with me that the higher the speed of the car, the more likely it is to have an accident on a busy highway. Now let's imagine a situation where several cars with low speed are driving in front of your car. They do not allow you to accelerate, although you are in a hurry. Of course, this is annoying, but it increases your traffic safety. Similarly, foods with a low glycemic index will prevent your body from getting into an accident due to an increase in blood sugar levels due to the wrong order of your consumption of various foods.

How are the glycemic indexes of various foods determined? Yes, very simple. Got enough large group subjects (for the study to be reliable) who used different kinds products, and measured their blood sugar every 10-15 minutes. The curves of the rise in blood sugar levels were obtained. Although in fact, the glycemic index is the surface area under the curve, not the rise. The first work in our country on this problem was presented by Odud E.A., although I may be wrong, and you can correct me.
The starting point in these studies was the "beloved" bread of all. We took its absorption rate as 100, calculating all other products from it.
Glycemic indices of various products are strictly individual, since the set of gastrointestinal enzymes for each of us is individual. and is inherited from mom and dad, grandparents, etc. Therefore, all the same, the data given is indicative, and your individual glycemic indexes may not coincide with the values ​​​​in this table. For a more accurate and faster determination of your individual indexes, the 24-hour glucose monitor (CGMS) is best suited, which takes glycemic measurements every 5 minutes, which allows you to quickly and accurately solve the problem.
Well, you say, we will take this indicator into account when we eat, but there are different situations in life when it is impossible use vegetable salad and meat to quickly digestible carbohydrates in potatoes or pasta.
What to do? What should I do if I have to eat the very foods that will quickly raise my blood sugar first? You can play with the time of taking the hypoglycemic drug relative to the carbohydrates eaten. That is, increase the time between the injection of insulin or taking a hypoglycemic pill and the moment of taking fast-digesting carbohydrates. Delay it a bit. Of course, in this case, the risk of developing hypoglycemia increases, but still this is at least some way out. Moreover, you rarely do this, and, as they say, not of your own free will, but due to forced circumstances. But still, let's give a phrase known to everyone: "consult your doctor."

GLYCEMIC INDEX TABLES
The first table shows the average values ​​​​of various indicators of the rate of absorption of carbohydrates. The glycemic index of a product is an individual value, and the same product for two different people can be absorbed differently. Therefore, individual selection is important, which is easiest to implement using 24-hour glucose monitoring (CGMS).
The faster a product is absorbed, the higher its glycemic index. Once again imagine the situation with the car: the higher the speed, the more likely to get into an accident. If “slow” cars drive ahead of the column, the rest will have to reach for them. So it is with products. So that blood sugar does not jump after eating, and does not exceed the values ​​\u200b\u200bthat we need, foods with a low glycemic index (speed) are first consumed, and then with a high one.
Once again, we note that the glycemic index of each product is strictly individual, as the second table presented by us clearly shows. What does it depend on? From a set of enzymes of the gastrointestinal tract, inherited by us from our direct relatives, dad and mom (and they, respectively, from their dad and mom - our grandparents, etc.). And this, in turn, depends on the use of certain products by our ancestors, and the enzymes produced to break them down.
Somewhat difficult! I understand, but let me remind you that if you do not take into account the glycemic index of the product, then the compensation option is IMPOSSIBLE.

GI or carbs: which is more important?

Not all products are equally safe for the figure, everyone knows this. Therefore, some are terribly afraid to consume carbohydrates, others rely on the glycemic index, others simply try to eat less ... Let's not shy away from one extreme to another, but simply arm ourselves with a calculator and calculate something.
Foods with a high GI cause excessive formation of the enemy of harmony - insulin. But how big their effect depends on the total amount of high-glycemic carbohydrates, which can be quite easily adjusted by the serving size of the unreliable product.

Let's consider two examples of combining products in one plate - for example, a salad of pineapple and stalk celery, and let's see how the ratio of components affects the GI of the finished dish.
Initial data:
Pineapple: GI = 45, carbs per 100g = 12g
Stem celery: GI=15, carbs per 100g = 4g
For calculations, we introduce the concept of "reduced glycemic index" (GWP), usually this indicator is called "glycemic load". It means the product of the total amount of carbohydrates in a dish by the glycemic index of the product, that is, we stupidly multiply the glycemic index and the total amount of carbohydrates contained in a given serving (and not 100 grams) of the product.

1 option
We take the case when the salad contains 100 g of pineapple and 300 g of celery.
Pineapple: total carbs=12g (per 100 grams)
GWP \u003d 12g * 45 \u003d 540
Celery: total carbs = 12g (per 300 grams)
GWP \u003d 12g * 15 \u003d 180
GWP sum = 540+180=720
Average GI of the finished dish = 720/(12g+12g)=30

Option 2
For the case when the salad contains 300 g of pineapple and 100 g of celery, we make a similar calculation.
Pineapple: total carbs = 36g (per 300 grams)
GWP = 36*45=1620
Celery: total carbs = 4 g (in 100 grams)
GWP = 4*15=60
GWP sum = 1620+60=1680
Average GI of the finished dish = 1680/(36+4)=42

As you can see, the difference is significant.
It is quite obvious that mixing fruits is a way out that allows you to use not entirely trustworthy components, and if you add vegetables to them, you can generally forget that some fruits have a high GI. Therefore, I strongly advise you to make yourself tasty, healthy and safe: combine different fruits in a salad. If such a salad is sprinkled with sesame seeds or seeds, then the final GI will be even lower. Such culinary creativity practically does not require time and effort: wash, cut and enjoy, and satiety is guaranteed.
This recommendation applies to vegetables, and in general any carbohydrate foods consumed at the same time.
Even potatoes can be "balanced" with cabbage, cucumbers and radishes, if you estimate the proportions, if you are interested - do the calculation yourself. because not only the glycemic index of the product plays a role, but also the amount of carbohydrates in this product.

P.S. But keep in mind that it is in potatoes and other root crops, unlike cabbage and similar "grass", that there are a lot of carbohydrates, and it is not so easy to balance their harmful effect on insulin production: it is possible that you will not be able to eat the required amount of salad.

HOW TO OUTSIDE THE GLYCEMIC INDEX

• The more fiber in a food that includes various foods, the lower the total glycemic index will be.
• Raw vegetables and fruits have a lower glycemic index than cooked ones. Boiled carrots, for example, have an index of 85, raw - 35.
• Mashed potatoes have a higher glycemic index than boiled potatoes. This is due to varying degrees of "denaturation" of starch during the cooking process of potatoes. In general, excessive cooking of any starchy foods (pasta, cereals) increases their glycemic index.
• The combination of proteins with carbohydrates lowers the overall glycemic index. On the one hand, proteins slow down the absorption of sugars into the blood, on the other hand, the very presence of carbohydrates contributes to the best digestibility of proteins.
• The more crushed the product, the higher its glycemic index. This mainly applies to cereals. Whole buckwheat and chopped buckwheat have different glycemic indexes, as do wheat grain porridge and white flour products.
• Adding a very small (we emphasize: very small) amount of fat to carbohydrates lengthens their absorption time and thereby lowers the glycemic index.
• The longer the food is chewed, the slower carbohydrates are absorbed (scientifically: the lower the postalimentary glycemia).

So it makes sense:

• combine starchy foods (they have a medium glycemic index) with vegetables (they are known to have a low glycemic index. Pasta without vegetables is worse than the same pasta, but with vegetables;
• Eat whole grain cereals and bran wholemeal bread rather than refined products. So, different types of whole flour bread have a glycemic index from 45 to 77, and the glycemic index of a white flour baguette can reach up to 96; the beneficial value of 45 belongs to bran bread;
• eat natural fruits (they, unlike juices, contain fiber);
• prefer raw vegetables boiled. Vegetables that are subjected to heat treatment should not be boiled, they should remain firm and crunchy. This means - do not destroy fiber;
• try to consume vegetables and fruits with the peel whenever possible. And not only because the lion's share of vitamins is adjacent directly to the skin, but also because the skin consists of valuable fiber, which reduces the glycemic index of the product. A good potato can be boiled in its skin, washed thoroughly beforehand, and then eaten with the skin;
• do not cook pasta to a sticky state, but porridge, which is possible (buckwheat, oatmeal), brew with boiling water and wrap for several hours. Then starch under the influence of water and high temperature will not go into a state that is easily and quickly digestible by the body;
• combine protein foods with vegetables , and if you are not a supporter of separate meals, eat starches at the same time as proteins . By the way, separate meals allow the combination of starches with fermented milk products;
• chew food well ;
• if you really want sweets, do not eat them separately from proteins and foods rich in fiber. And do not eat sweets along with fatty foods, but add a minimum amount of fat to vegetables and grain dishes.

Let's look at the following charts:
The glycemic curve of glucose is marked in red. Blue color indicates the glycemic curve of mashed potatoes. The pink graph is the glycemic curve for white bread and refined rice. Orange color - pasta glycemic curve. Green - glycemic curve of legumes (lentils) and raw carrots.
graphs illustrating the benefits of taking carbohydrates in combination with soluble fiber (pectin):

in accordance with the recommendations of M. Montignac, carbohydrates with a glycemic index from 50-55 to 35 should be consumed in the morning, and at lunch and then until the evening - carbohydrates with a glycemic index of 35 and below.

Most diets are not complete without the concept of the glycemic index. Usually it is used to divide products into harmful and useful, based on this, a diet is built. However, a lot of misconceptions have formed around this concept, some healthy foods are unreasonably excluded from the diet of supporters of a healthy diet.

In the article, we briefly describe what the glycemic index, glycemic load and energy density of foods are. Pros and cons of foods with a high glycemic index, tables.

What is the glycemic index?

GI is a measure of how quickly glucose enters the bloodstream. The higher this indicator, the faster glucose enters the bloodstream and the sharper the jump in its level will be. The scale of glycemic indices is based on glucose - its GI is maximum and equal to 100. The higher the GI, the faster the blood sugar level will rise.

The term "glycemic index" came to sports from medicine. This concept was developed in the 90s of the last century by the Canadian nutritionist D. Jenkins. The scientist worked on a menu for diabetics and measured the blood sugar levels of volunteers after they ate various foods. So Professor Jenkins coined the term "glycemic index" (GI or GI). Then the concept of GI began to be used in dietetics and sports.

By regulating the level of glucose (sugar), you can improve performance and increase energy reserves. With a low level of glucose, brain work slows down, all processes in the body are inhibited, we feel it as hunger, loss of strength. It is worth something to eat, the level of glucose rises and there is a surge of energy. When the glucose level exceeds the requirements, the body stores the excess in reserves - fat. It is important to avoid sudden spikes in glucose levels so that the body has time to use it, and not store it.

How do foods with different glycemic index work?

After a snack, the amount of sugar in the blood rises within 30 minutes. If you ate fast carbohydrates, then this time is reduced. The pancreas seeks to reduce glucose levels, produces insulin and directs it to the needs of the body: either for energy or for reserves. It depends on what carbohydrates and how much you ate - fast or slow. Fast ones cause a sharp jump and create a surplus, while slow ones feed the body gradually. Therefore, when reducing the total calorie content of the diet, low GI foods are preferable - they retain a feeling of fullness longer with the same calorie content.

Pros and cons of a high glycemic index

Pros of high GI foods:

• Quickly saturate the body and restore glycogen stores
• Easily digested
• Delicious

Cons of high GI foods:

• Raise insulin levels quickly
• Excess carbohydrates go into fat stores
• After a short time, the feeling of hunger reappears.

Pros and Cons of a Low Glycemic Index

Benefits of low GI foods:

• Gradually nourishes the body and prolongs the feeling of satiety
• Does not cause a sharp increase in blood glucose
• They do not have time to get into adipose tissue, because. slowly spent on the needs of the body

Cons of low GI foods:

• They take a long time to replenish glycogen stores, so they are not suitable for quick receipt energy
• Low energy density. For example, it is impossible to get a large amount of carbohydrates from buckwheat, because such volumes are simply impossible to eat. Therefore, fast carbohydrates are needed to quickly replenish energy.
• Taste. Generally, low GI foods are not as tasty as high GI foods.

Glycemic index of foods

The following product groups are distinguished:

• Low GI (less than 40)
• Medium GI (40 to 70)
• High GI (above 70)

But not everything is so simple. Classifications are based on the glycemic index of a single product, but this almost never happens in nutrition. The diet consists of a mixture of foods with different carbohydrates and different processing methods - this significantly changes the overall GI of the dish.

The glycemic index can change depending on the temperature of the product, processing method, freshness and many other factors.

What does the glycemic index depend on?

• Fiber content. The more dietary fiber in a food, the longer it takes to digest and the lower its GI.
• Method of food preparation. Heat treatment food increases their glycemic index, so french fries and just boiled potatoes have a different GI.
• The content of fats and proteins. For example, eating pasta with meat sauce lowers the glycemic index of the dish.
• Acidic foods lower the GI, while salty foods increase it.

Why do athletes need a glycemic index?

Skillfully applying knowledge of GI, an athlete can get a lot of benefits:

• Recovery – High GI foods help you recover faster after a workout. It quickly increases the level of glucose in the blood, which the body immediately uses for its intended purpose and restores energy reserves. The key difference with a less active person is that this sugar is immediately consumed as fuel and is not stored as fat. Such foods quickly give energy to the body, so marathons consist mainly of foods with a high GI.
• Endurance – Low GI foods improve stamina. This is due to the slow release of energy. If it is better to eat foods with a high GI at the marathon and after it, then 2-4 hours before the marathon, you need mainly foods with medium and low GI.

What is glycemic load?

In addition to GI, there is also the concept of glycemic load (GL) - the amount of carbohydrates per 100g of product. The higher the glycemic load, the more carbohydrates will enter the body. The glycemic index is an indicator of speed, the glycemic load is an indicator of quantity.

For example, watermelon has a GI of 72, and the glycemic load is low - 4 g of carbohydrates per 100 g. 1 kg of watermelon contains only 40 g of carbohydrates, so watermelon is a useful product even when losing weight, despite the high GI. The same discrepancy in sports drinks, potatoes, carrots. Therefore, these foods should not be excluded from the diet only because of the GI value.

• 20 or more - high
• 11-19 - average
• 11 and below - low

Usually, to calculate the glycemic index (GI), a product of such a weight is used that will contain 50 grams of net carbohydrate. And to calculate the glycemic load (GL), use the formula GL = (carbohydrates per 100g of product) / 100 * GI. For example, for watermelon GN = 4/100 * 72 = 3.6.

Bottom Line: Should You Avoid High GI Foods?

You need to monitor the GI of the diet, but without fanaticism and taking into account other factors. There are no bad and good carbohydrates, they just have their own purpose. For example, after a hard workout, you should quickly recover with carbohydrates with a high glycemic index. Excess weight also recruited not from bad carbohydrates, but from the total excess of calories consumed.

You should not rely on GI data completely, because it can change depending on the combination of products, the type of processing, and even the time of consumption. For example, the GI of pasta can range from 40 to 80 units. Glycemic index tables contain approximate values ​​and should be used as a guide only.

Important! If there are problems with insulin secretion, a consultation with a doctor is necessary to prescribe treatment and diet.

Glycemic index of products: tables

Glucose is the standard by which the GI is measured is 100. The glycemic index of foods is measured relative to glucose. Below are lists of high and low glycemic index foods.

Foods with a low glycemic index

List of high glycemic foods

List of foods with an average glycemic index

Play sports, move and travel! If you find an error or want to discuss the article - write in the comments. We are always happy to communicate.

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The glycemic index (GI) is a dietary indicator that reflects the effect of food consumed on the concentration of glucose in the blood. For the first time this concept was used in 1981 by University of Toronto professor David Jenkins, who set himself the task of developing an effective and safe diet for people with diabetes. A Canadian scientist considered it unconvincing that all foods containing sugars have the same effect on changes in blood glucose levels. In order to refute this theory, Jenkins conducted a whole range of experiments that made it possible to track the processes occurring in the body.

During the study, the subjects were asked to try various foods containing a fixed amount (50 g) of carbohydrates and take tests to determine the concentration of sugar in the blood. The results of these analyzes were compared with the indicators obtained in the study of the blood of a person who ate 50 g of pure glucose. The result of scientific work, which lasted more than 15 years, was the development of a conceptually new classification of products.

In accordance with this classification, carbohydrate-containing products are divided into three large groups:

• with high GI (from 70);
• with an average GI (more than 40, but less than 70);
• with low GI (not higher than 40).

This article will focus on foods with a low glycemic index and their impact on the processes occurring in the human body.

Benefits of Including Low GI Foods in Your Diet

Eating foods with a high glycemic index is accompanied by a sharp increase in the concentration of glucose in the blood and the active synthesis of a pancreatic hormone called insulin. Insulin contributes to the uniform distribution of sugars throughout all organs and tissues. human body and partially converting them into fats. In addition, the hormone produced by the pancreas protects the body's already existing body fat from being broken down and converted into energy. Thus, the regular inclusion in the diet of foods with a high glycemic index contributes to the accumulation of subcutaneous fat and systematic weight gain.

When eating low GI foods, the situation changes radically. Products belonging to this group are digested for a long time in the gastrointestinal tract and do not provoke a sharp increase in the concentration of sugar in the blood. The pancreas synthesizes insulin in small quantities, which means that the prerequisites for overcrowding subcutaneous fat. In other words, including low glycemic index foods in the diet and eliminating high GI foods from it is one of the key conditions getting rid of excess weight. Along with this, following a diet based on eating foods with a low glycemic index has a beneficial effect on blood lipid profile and helps prevent the development of a number of cardiac diseases.

Low glycemic index food table

The list of foods with a low glycemic index includes:

• vegetables;
• pasta, for the preparation of which durum flour was used;
• most of the fruits and berries;
• raw oatmeal;
• greenery;
• whole grains, whole grain bread;
• nuts;
• legumes;
• mushrooms, etc.

Video recipe for the occasion:

For more information on low GI foods, see the table below.

List of low GI foods	Glycemic index
Vegetables, herbs, legumes
4
oregano	4
Parsley	6
Sorrel	9
Leafy green lettuce	9
Raw onion	9
Fresh white cabbage	9
Broccoli	9
fresh tomatoes	11
Green pepper	11
Zucchini	13
Radish	13
Squash	13
Spinach	14
Black Eyed Peas	14
dill greens	14
Squash caviar	14
Rhubarb	14
Chilli	14
Brussels sprouts	14
Leek	14
Boiled cauliflower	14
Fresh turnip	14
Chard	14
Green onion (feather)	14
Fennel	16
Sauerkraut	16
Celery (petioles, greens)	16
Red bell pepper	16
black olives	16
Endive	16
Cauliflower stew	17
green olives	17
Braised white cabbage	17
artichokes	18
fresh cucumbers	19
bamboo shoots	19
Yellow crushed peas	21
eggplant	21
Salted or pickled cucumbers	21
boiled lentils	23
Garlic	29
black beans	29
Fresh beets	31
raw chickpeas	33
Raw red carrot	34
Dry green peas	34
celery roots	36
Fried cauliflower	36
boiled chickpeas	38
Eggplant caviar	39
boiled beans	39
fresh green peas	39
garden beans green	39
Falafel	40
Fruits, berries, dried fruits
Avocado	11
Black currant	14
Physalis	14
apricots	19
Lemons	21
Cherry	21
plums	21
grapefruit	23
Cowberry	24
Cherries	24
Prunes	24
cherry plum	26
Blackberry	26
strawberries	27
Apples	29
Red currant	29
Peaches	29
unripe bananas	29
Sea buckthorn	29
Dried apricots	29
passion fruit	29
white currant	31
pomelo	31
Strawberry	31
Raspberries	31
Annona (sugar apples)	33
Pears	33
fresh quince	34
oranges	34
dried apples	36
grenades	36
figs	37
Applesauce	37
Nectarines	37
tangerines	39
Gooseberry	40
Canned quince without sugar	40
Grape	40
Cereals, cereals and flour products
Defatted Soybean Flour	14
soy bread	16
rice bran	18
Barley porridge boiled in water	21
Quinoa	34
Wild rice (black)	34
Chinese vermicelli	34
Sprouted rye grains	36
pumpkin bread	38
Oat flakes (dry)	39
Wholemeal macaroni	39
Buckwheat porridge crumbly	39
Grain bread	40
Viscous oatmeal cooked with water	40
Hominy (porridge made from ground corn)	40
Viscous buckwheat porridge	40
Buckwheat flour	40
Milk and dairy products
tofu cheese	14
Low fat sugar free yogurt	14
Skimmed milk	26
Fat-free kefir	26
Fat-free cottage cheese	29
Soy milk	29
Cottage cheese (fat content 9%)	29
Cream (fat content 10%)	29
Sweetened condensed milk	29
Whole milk	33
Natural yoghurts (fat content 1.5%)	34
low fat yogurt	36
Seafood, fish
crayfish boiled	4
sea ​​cabbage	21
Fish burgers	39
Crab sticks	39
Meat products
sausages	27
Boiled sausage	33
Oils, fats, sauces
Tomato sauce	14
Pesto sauce (basil, cheese, olive oil)	16
Soy sauce	19
Peanut butter	33
Mustard	36
The drinks
Tomato juice	13
Kvass	29
Orange juice unsweetened	39
carrot juice	39
apple juice unsweetened	39
Cocoa with milk without sugar	39
Other products
Vanillin	4
Cinnamon	6
sunflower seeds	7
Walnuts	14
salted mushrooms	14
Pine nuts	14
Hazelnut	16
ginger root	16
pistachios	16
Cashew	16
cocoa powder	18
Fructose	19
Peanut	21
Dark chocolate (over 70% cocoa)	23
Almond	24
Pumpkin seeds	26
Berry marmalade without sugar	29
Vegetarian cabbage soup	29
dietary fiber	31
Vegetarian borscht	31
Yeast	32
Fruit jams without sugar	32
Almond milk	32
Sesame	34
Soy Milk Ice Cream	36
Lactose	38
Sorbet without added sugar	39

It is easy to see that the above list does not include meat, fish, poultry and other protein products. This is explained by the fact that protein foods contain practically no carbohydrates, which means that its glycemic index tends to zero.

Factors affecting the glycemic index of foods

• One of critical factors, capable of increasing or decreasing the glycemic index, is the level cooking products. Refined foods (such as refined sugar or polished rice) and foods that have been cooked for a long time almost always have a higher GI. So, for example, the glycemic index of raw carrots is 34, and boiled - 86.
• Fibrous, tough foods that require a long digestion, as well as foods with high content fiber almost always has a low glycemic index. For example, the GI of ripe fresh apples is 29, while the glycemic index of apple juice without pulp and sugar is 39.
• Foods rich in simple (fast) carbohydrates have a higher glycemic index compared to foods rich in complex (slow) carbohydrates.
• The more fat and protein components in a food, the lower its glycemic index. Fats and proteins slow down the digestion of starch found in consumed foods and increase the time it takes for them to be fully digested.
• Foods that contain resistant starch have a lower GI than foods rich in easily digestible starches.
• The riper vegetables or fruits, the higher their GI. So, for example, the glycemic index of slightly green, unripe bananas ranges from 29–45, while overripe bananas reach 80–90.
• In most cases, acidic food has a low GI: the acids present in its composition slow down the process of assimilation of starches. Conversely, salt added to meals accelerates the absorption of glucose and significantly increases the glycemic index of foods.
• Grinding foods during cooking contributes to their glycemic index. The digestion of crushed food takes less time, which means that the absorption of the sugars contained in it occurs much faster.
• The glycemic index of foods directly depends on what sugars are present in their composition. For example, meals containing glucose (glucose syrups, some juices, sports nutrition, etc.) dramatically increase blood sugar and have a high GI. At the same time, foods containing fructose (many fruits and berries) practically do not increase the sugar content in the blood, which means they have a low glycemic index.