The term "glycemic index" was coined by doctors who helped people with diabetes. As you know, different foods change blood sugar levels differently. Some products increase this level significantly, others a little, and still others moderately. This ability is called the glycemic index. The glycemic index of white bread or glucose was taken as a guideline, it is equal to 100. The glycemic index of 70 or more is considered high; from 56 to 69 - intermediate level; from 55 and below - low.
The less this indicator, the better for a person who wants to lose weight. Everything is explained simply. The glycemic index is low in complex carbohydrates, which are extremely useful for losing weight: the body will have to work to break them down. In addition, complex carbohydrates do not turn into fat and do not "settle" on the sides.
Glycemic indexFinding out the glycemic indices of foods is not difficult. They are listed in all diabetic guides and can be found on diabetic sites on the Internet. The problem is that different sources sometimes give different numbers. In addition, the same product may have a different glycemic index depending on the industrial processing process. Crushed cereals have a lower glycemic index than the same cereals turned into popcorn or air flakes by "explosive" technology. In short, the less food is processed, the better.
Coarsely ground flour, cereal bread, "wild" rice, bran loaves and loaves, whole grain cereals - all of these products have a low glycemic index. Conversely, processed grain cereals (other than parboiled rice), high quality flours, cakes and rolls, cookies and crackers, white rice, and potatoes have a high GI. Most tropical fruits, such as mangoes and bananas, also “sin” with this. But apples, plums and pears, which are grown in mid-latitudes, have an insignificant glycemic index.
However, in the pursuit of a low GI, one should not forget that there are foods that have a low GI but a high fat content. These are most nuts and chocolate . It should also be remembered that the GI of a product can change based on how it was consumed - separately from some food or in conjunction with it. Therefore, for example, it is not recommended for those who are losing weight, to eat omelet and porridge for breakfast. The omelet should be transferred to another meal. As for porridge, it would be more correct to add a product with a small GI to it, for example, whole grain bread.
Increases GI and culinary delights. Greater efforts in cooking lead to the fact that the total glycemic index increases. Therefore, if you steam and cook, it will not last long, and frying is better to be excluded altogether. If cut, then not too small. Raw carrots have a low index, but if boiled and mashed, then it will increase significantly. Food temperature also affects GI. It is higher for hot dishes. But this does not mean that you need to eat everything cold - just cool the food to a comfortable temperature.