Which glycemic index is considered high. Low, medium and high glycemic index foods

Getting to know the basics proper nutrition, a person learns to evaluate not only appearance and the taste of food, but also its effect on the body. Low glycemic index (GI) foods are an important part of a healthy diet. Everyone who looks after their health needs to know about them.

In the bloodstream, due to the processes of self-regulation, a certain level of sugar is maintained. This is necessary for normal functioning. After a carbohydrate meal, blood sugar levels rise. The glycemic index is the amount of glucose in the bloodstream 30 minutes after consuming a carbohydrate.

Empirically, the glycemic indices of all products were calculated, where the rate of glucose breakdown was taken as 100%. There are three main groups with high, medium and low GI. The faster the carbohydrates of the product are absorbed, the higher the GI it has.

For convenience, tables have been compiled to help determine the GI of any product. Their use helps to effectively lose weight and maintain sugar levels in diabetes. Unfortunately, the packaging in supermarkets does not indicate the GI of products, only the number of calories, proteins, fats and carbohydrates, which does not give a complete understanding of their benefits.

Benefits of Including Low GI Foods

When a person eats foods containing fast carbohydrates, their blood glucose levels increase dramatically. The brain sends a signal to the pancreas to make insulin, which lowers blood sugar. After a sharp rise and burst of energy, the same sharp decline occurs, a person begins to feel severe hunger. "Excess" sugar is stored as fat.

Low GI foods take a long time to digest. Their use does not lead to a sharp increase in blood glucose levels. Appetite does not increase, so it is easier to control the amount of food eaten.

When formulating a diet for weight loss, it is important to choose foods that have a low GI.

Factors affecting the glycemic index of foods

The glycemic index can vary depending on how the food is cooked. Raw vegetables in which carbohydrates are in a difficult-to-digest form have a lower GI than cooked or baked. This is due to the conversion of complex carbohydrates into simple ones during the cooking process. Complex carbohydrates do not cause a sharp rise in blood sugar levels, and high doses of insulin are not produced.

The cooking process increases the GI of not only vegetables, but also cereals. Therefore, steamed oatmeal is healthier when dieting, rather than boiled in water or milk. Crushing foods also increases the GI. Whole grains have a lower glycemic index than crushed grains and are healthier.

The temperature of the food served also affects the GI. If the dish contains starch, then cold it will be less digestible, which means that its GI will be less.

Table: foods with a low glycemic index

Foods with a low GI, below 50%, are considered dietary. A table describing such products will help you create the right menu.

Sunflower seeds, parsley, basil, cinnamon and vanillin also have a low glycemic index (less than 10%).

Low GI Weight Loss Products: List

When following a healthy weight loss diet, you need to pay attention to the glycemic index of food. Foods that have a low GI can be safely eaten.

These include:

• fresh green vegetables;
• meat products (except liver);
• dairy;
• greens;
• whole grain steamed cereals;
• mushrooms.

It can be difficult to change taste preferences right away during a diet. But it has been proven empirically that a strong craving for the usual food passes after 3-4 weeks, if this period is maintained, then it will be easier further. Then, observing the chosen diet and limiting the use of harmful products for another 8 months, you can defeat the dependence on sweet and starchy foods.

Looking at the amount of carbohydrates in a food, it is impossible to determine its glycemic index. For this concept, it is not the quantity but the quality of carbohydrates that is important. If they are simple, quickly digestible, then a product with a high GI. The presence of complex carbohydrates in the composition indicates an average or low GI. With an equal amount of carbohydrates in products, preference should be given to the one in which the carbohydrates are complex.

Diabetic table

Patients with diabetes should not eat sweets. Sugar is harmful to the health of all people who look after their health. Instead, stevia and sucralose are suitable for creating a sweet taste - these are natural sweeteners that can be consumed even by children and pregnant women.

Low GI Foods Chart for Diabetics

A table containing the glycemic indices of all products included in the daily menu must be hung on the refrigerator door. This will help the person with diabetes to control their blood sugar effectively. Fresh vegetables, herbs, mushrooms, spices have the lowest glycemic index. In addition, there are foods that lower blood sugar levels due to their special chemical composition.

These include blueberries, vinegar, and cinnamon. It takes a very small amount of black berries (about 1 tablespoon) to make the cells of the body more susceptible to the produced insulin. Half a teaspoon of cinnamon a day also has a beneficial effect on sugar levels and the state of blood vessels in the body. Vinegar can be used in salad dressings to lower blood glucose levels after eating foods that contain carbohydrates.

Low GI and High Nutritional Index foods

It is difficult to understand right away what the nutritional value of foods is. Some people find high-calorie, fatty and sugary foods nutritious. But from the point of view of nutritionists, this is not true. Especially harmful is the simultaneous use of sweet and fatty foods for those who want to lose weight, all excess calories will be successfully deposited in the body's fat reserves.

The nutritional value of the product is its constituent vitamins, mineral salts, antioxidants. The content of proteins and fats is not taken into account in this concept.

The highest nutritional value index for such products;

• fresh vegetables of green color;
• leafy salads;
• greenery;
• green peas;
• white radish.

Green and leafy vegetables also have the lowest GI and can be included in your daily diet for weight loss. On the menu healthy eating these foods hold pride of place as the most nutritious.

The GI table will help to compose a menu for weight loss. By giving preference to foods with a low glycemic index and high nutritional value, you can lose weight, gaining health instead of extra pounds.

To compose a competent menu, many factors must be taken into account: calorie content, composition, method of preparation and amount of food. One of these factors is the glycemic index, which is gaining popularity in dietetics.

What is the glycemic index?

The glycemic index (GI) is a relative measure of the rate at which carbohydrates are converted into glucose, which is a source of energy for humans. The faster this process takes place, the higher the product score. Pure glucose is taken as 100 points, all other products are compared with this indicator. Due to their high fiber content, low-glycemic carbohydrates are slowly processed, while high-GI foods quickly release energy to the body, raising blood sugar levels.

High GI and metabolic disorders

When sugar enters the blood, insulin begins to be released, which utilizes them, participating in the structure of cells. Entering the blood, insulin synthesizes glucose into glycogen, but when there is not enough room for it in the muscles and liver, it begins to be deposited in the subcutaneous fat. It becomes more difficult for the body to cope with the incoming energy and metabolic processes slow down.

We inherited this biochemical process from our ancestors, who rarely ate simple carbohydrates. Due to the shortage of "fast energy", the body is accustomed to accumulate and store it "in reserve" in the form of fat in order to protect itself from cold and hunger in winter.
Are high GI foods harmful?

Foods with a high glycemic index themselves do not pose a threat, their excessive use is harmful. The need for simple carbohydrates is only found in people who are involved in active sports, work hard or live in severe cold conditions. For an inactive person, their consumption will only bring harm, especially if the time for eating falls in the evening, when physical activity is not expected after a hearty dinner.

Glucose inevitably provokes the release of insulin, which tends to cause severe bouts of hunger, which can only be satisfied with large portions of food. This is a kind of vicious circle that leads to severe food addiction, diabetes and obesity. To feel full, a person begins to overeat, which leads to a condition called reactive hypoglycemia. Its symptoms are drowsiness, loss of strength, apathy, decreased physical and mental performance, and most importantly - a strong appetite and impaired metabolism.

But you should not completely abandon foods with a high GI, sometimes they can be useful: for example, after playing sports, "" opens when the sweets and flour consumed will actively participate in the structure of cells and replenish expended forces. They are also indispensable during long races and before competitions, when you need to quickly get a big burst of energy without filling the stomach completely.

Glycemic index: tables

Actual indicators may differ from those shown in the tables depending on the method of cooking and eating food, combining with spices and other products, as well as the degree of ripeness.

High glycemic index

Average glycemic index

It fluctuates within 65-40 points:

Low glycemic index

From 35 points and below:

How to use GI for diabetes and weight loss

Most diets are aimed at minimizing or eliminating fast-digesting carbohydrates from the diet, which is not entirely correct. The glycemic index has no connection with the calorie content of food, therefore, you should not focus only on it when drawing up a dietary menu. It is necessary to take into account the percentage of carbohydrates in foods. For example, the GI of nuts does not exceed 20 points, but their caloric content is 500-600 kcal. This difference is explained by the fact that they have 10 grams of carbohydrates per 100 grams of total weight.

It is wrong to focus exclusively on GI and in diabetes mellitus: the tables show values ​​for a person with normal insulin production, but for a patient these values ​​will be higher (depending on individual characteristics). For example, after a portion of cottage cheese in a patient with type 1 diabetes, the amount of sugar in the body will go off scale, and a patient with type 2 diabetes will not feel any changes.

Video: How to Use the Glycemic Index Chart

Conclusion

Summing up, we can say that the use of GI indicators will be effective only with the advice of a doctor and taking into account the consumed carbohydrates in grams. These calculations are difficult, but well worth it: you can normalize your weight, control your appetite, and be energetic throughout the day.

Be sure to read about it

Maintaining optimal weight throughout life is a need for every person. There is a wealth of information on how to reset excess weight through diet or exercise.

But most of those craving to look perfect are faced with such problems: inability to adhere to food restrictions for a long time, depression caused by a lack of vitamins due to an unbalanced diet, disruptions in the body from sudden weight loss. What well-wishers are silent about, advising new recipes for losing weight.

In order to really understand what is needed to select the right diet, you need to understand concepts such as the glycemic and insulin index, what it is and what it means.

What is the glycemic index of foods (GI), how to find out and calculate it

Everyone knows the division of food products by origin into plant and animal. Also, you have probably heard about the importance of protein foods and the dangers of carbohydrates, especially for diabetics. But is everything so simple in this variety?

For a clearer understanding of the impact of nutrition, you just need to learn how to determine the index. Even the fruit index varies in value depending on the type, despite the fact that they are used in many diets. According to reviews, dairy and meat products behave especially ambiguously, the nutritional value of which depends, in particular, on the method of their preparation.

The index indicates the rate of absorption of carbohydrate-containing foods by the body and an increase in blood sugar levels, in other words, the amount of glucose that is formed during digestion. What does it mean in practice - products with a high index are saturated big amount simple sugars, respectively, give their energy to the body at a higher rate. Products with a low index on the contrary, slowly and evenly.

The index is determined by the formula for calculating GI with an equal proportion of net carbohydrate:

GI = Area of ​​test carbohydrate triangle / Area of ​​glucose triangle x 100

For ease of use, the calculation scale is 100 units, where 0 is no carbohydrates and 100 is pure glucose. The glycemic index has no connection with calorie content or the feeling of fullness, and it is also not constant. Factors affecting its value include:

• way of processing dishes;
• grade and type;
• type of processing;
• recipe.

As a generally accepted concept, the glycemic index of foods was introduced by Dr.David Jenkins, a professor at a Canadian university in 1981. The purpose of his calculation was to determine the most favorable diet for people with diabetes. 15 years of testing led to the creation of a new classification based on the quantitative indicator of GI, which in turn fundamentally changed the approach to the nutritional value of foods.

Low glycemic index foods

This category is most suitable for weight loss and for diabetics, due to the fact that it slowly and evenly releases useful energy to the body. So, for example, fruits are a source of health - food with a low index, which is able to burn fat thanks to L-carnitine, has a high nutritional value... However, the fruit index is not as high as it seems. Which foods contain low and low index carbohydrates are shown in the table below.

It is worth remembering that the indicator in question has nothing to do with calorie content and should not be forgotten when drawing up a weekly menu.

Complete Table - List of Carbohydrates and List of Low Index Foods

As you can see, meat, fish, poultry and eggs are absent in the tables, since they practically do not contain carbohydrates. In fact, these are products with a zero index.

Accordingly for weight loss the best solution will combine protein foods and foods with a low and low index. This approach has been successfully used in many protein diets, has proven its effectiveness and harmlessness, as evidenced by numerous positive reviews.

How to lower the glycemic index of foods and is it possible? There are several ways to lower your GI:

• food should contain as much fiber as possible, then its total GI will be lower;
• pay attention to the method of cooking, for example, mashed potatoes have an index higher than boiled potatoes;
• another way is to combine proteins with carbohydrates, since the latter increase the absorption of the former.

When it comes to foods with a negative index, this includes most vegetables, especially green ones.

Average GI

To maintain nutritional value, you should also pay attention to middle index table:

High glycemic index foods

There are three main ways of spending energy received by the body from carbohydrates: creating a reserve for the future, restoring glycogen stores in muscle tissue, and using it at the moment.

With a constant excess of glucose in the blood, the natural order of insulin production breaks down due to the depletion of the pancreas. As a result, metabolism changes significantly towards the priority of accumulation, rather than restoration.

It is carbohydrates with a high index that are most rapidly converted into glucose, and when the body does not have an objective need for replenishing energy, it is directed to preservation in fat reserves.

But are products that have and contain a high index so harmful in themselves? In reality, no. Their list is dangerous only when used excessively, uncontrollably and aimlessly at the level of habit. After a grueling workout, physical work, outdoor activities, it is worth resorting to food of this category, for a high-quality and quick set of strength. Which foods have the most glucose, and this can be seen in the table.

Products containing a high index:

Glycemic and insulin index

But modern medicine, including dietetics, did not stop at the study of GI. As a result, they were able to more clearly assess the level of glucose entering the blood, and the time it takes to get rid of it thanks to insulin.

Plus, they showed that GI and AI slightly diverge (the pair correlation coefficient is 0.75). It turned out that without carbohydrate food or with a low content of it, in the process of digestion, it can also cause an insulin response. This brought new changes to the common cause.

"Insulin index" (AI), as a term, was introduced by Jenny Brand-Miller, a professor from Australia, as a characterization of food in terms of its influence on the release of insulin into the blood. This approach made it possible to accurately predict the amount of insulin injection, and create a list of which products have the most and least pronounced ability to stimulate insulin production.

Despite this, the glycemic load of foods is the main factor for the formation of an optimal diet. Therefore, the need to determine the index before embarking on the formation of a diet for diabetics is undeniable.

How to use GI for diabetes and weight loss

Based on the glycemic index of foods, a complete table for diabetics will be the most important help in solving their problem. Since the index of foods, their glycemic load and calorie content are not directly related, it is enough to draw up a list of acceptable and prohibited ones corresponding to your needs and preferences, sort them alphabetically, for greater clarity. Separately pick up a number of low-fat meat and dairy products, and then just remember to look into it every morning. Over time, a habit will develop and tastes will change, and the need for tight control of oneself will disappear.

One of modern trends adjusting the diet taking into account the nutritional value of foods is the Montignac method, which includes several rules. In his opinion, from carbohydrate-containing foods, it is necessary to choose those with a small index. Of lipid-containing - depending on the properties that make them fatty acids... With regard to proteins, their origin (vegetable or animal) is important here.

Montignac table. Glycemic index of foods in diabetes / for weight loss

This approach is not a panacea, but it has proven to be credible as an alternative to the failed classic vision of diet design. And not only in the fight against obesity, but also as a way of nutrition to maintain health, vigor and longevity.

The glycemic index (GI) is measured for carbohydrate foods by their effect on blood glucose.

What is the glycemic index?

The parameter that shows how quickly your body breaks down the carbs you eat into glucose is called the glycemic index.

Two foods with the same amount of carbohydrates may have different glycemic indices.

A GI value of 100 corresponds to glucose. The lower the GI, the less food raises blood sugar:

• low GI: 55 or less;
• average GI: in the range 56–69;
• high GI: more than 70.

Certain foods can spur the amount of glucose in the blood so that it rises very quickly. This is because fast carbohydrates such as refined sugar and white bread are more easily processed into glucose by the body than slow-digesting carbohydrates found in whole grains and vegetables.

The glycemic index helps differentiate fast, bad carbohydrates from slow-acting complex carbohydrates. This indicator can be used to fine tune the dietary carbohydrate count, which will help keep blood sugar at a stable level.

GI is associated with the unique characteristics of carbohydrates. For example, pasta and white bread made from flour top grade contain an equal amount of starch, which is made up of long chains of glucose. However, the three-dimensional structure of the bread allows the starch to be more exposed to enzymes in saliva and the digestive tract. As a result, the starch from bread breaks down better than from pasta, hence the bread has a higher GI.

Different types of starches also affect the GI value, even if foods have the same amount of carbohydrates. therefore Whole grain spaghetti has a lower GI than white flour spaghetti.

Glycemic index of foods

The glycemic index of the same food can be different depending on several conditions:

There is a general rule that foods that we eat as they grow in nature have a glycemic level lower than refined and heat-processed foods.

Fruits and berries

Despite the sweetness of many fruits, almost all of them contain complex carbohydrates. This is due to the acid, which is not felt in the berries due to frkutose and a large number fiber.

Vegetables

Vegetables are rich in fiber, which makes it harder for the body to absorb carbohydrates.

The rule of thumb for choosing vegetables with a low index for food is not sweet or starchy.

Important: The GI of vegetables and other foods can change dramatically after cooking, see the processed foods table below.

Cereals, nuts and legumes

The drinks

With drinks, everything is simple, if sugar is not added - you can!

Processed foods

GI and weight loss

The glycemic index can be used to control appetite, which can help you shed extra pounds wisely.

1. When you consume a high GI food, the amount of sugar in your blood rises sharply, causing the body to stimulate the release of insulin into the bloodstream.
2. Insulin helps glucose to enter cells, thus creating a fat depot.
3. A large amount of insulin causes a sharp decrease in blood glucose, which provokes a strong feeling of hunger.
4. Since this jump occurs within one hour, you will be hungry again an hour after you have eaten a high GI food.
5. Thus, the total calorie intake during the day increases.

If you eat food with a low GI, the release of glucose into the bloodstream and insulin response will be slow and will not cause an attack of hunger - you will be able to control food intake and reduce the total calorie intake during the day.

The glycemic index is not the only factor to consider when losing weight.

• The amount of calories, the content of vitamins and minerals in food is also important for the normal functioning of the body.
• Pizza and oatmeal have approximately the same GI, but oatmeal is preferable in biological value
• Serving size is also important.
• The more carbs you eat, the more they will affect your blood sugar.

To lose weight based on GI you need:

1. add whole grains, legumes, fruits, nuts, non-starchy low GI vegetables to the diet;
2. reduce foods with a high GI - potatoes, white bread, rice;
3. Minimize your intake of sugary processed foods such as baked goods, candy, and sugary drinks. Never consume them on their own, combine them with low GI foods to reduce the net result.

Any mainly contains foods with complex carbohydrates and protein. Moreover, it does not depend on the goal: weight loss or. This is due to the harm of refined sugars to the body.

A low GI diet helps to reduce the likelihood of diabetes, heart and vascular disease, metabolic syndrome, stroke, depression, chronic kidney disease, and also prevents the formation of gallstones, breast, colon, prostate and pancreas cancers.

Diet therapy is one of the main areas of diabetes control. To improve the quality of life for many years, patients have to carefully understand difficult biochemical issues, regularly use reference material.

It has been established that in order to avoid complications, diabetics should give preference to foods with "slow" carbohydrates and a low glycemic index (GI). What are the components of their composition? In what situation is the use of nutrients dangerous?

Such different carbohydrates

In the recommendations for patients, endocrinologists prescribe a diet with partial restriction or, depending on the patient's condition, with the complete exclusion of "fast" carbohydrates. In terms of proteins and fats, the diet of a diabetic almost meets the standards. healthy person... In most cases, type 2 diabetics with overweight and concomitant hypertension have a low-calorie diet.

Carbohydrate substances are divided according to their speed of action, not only into "fast" and "slow". They are still "lightning fast". For any type of disease, a diabetic needs to eat in such a way that the flow of glucose into the blood is smooth. A spike in glycemic levels follows the consumption of easily digestible carbohydrates. It is easier for an insulin-dependent patient to maneuver food, performing injections of a short-spectrum hormone, “along with food,” to offset the rise. Sugar-lowering drugs in the form of tablets are not designed for such a maneuver.

Substances called sugars are energy reservoirs for the cells in the body. There are many of them, and they differ in their chemical structure from simple monosaccharides and complicated disaccharides (lactose, sucrose) to ultra complex ones - polysaccharides (starch).

The process of digestion of carbohydrate-containing food consists in the splitting of polysaccharides under the action of the components of gastric juice into components: glucose and fructose. Simple sugars being absorbed into the blood, they serve as food for cells. It is enough for diabetics to use such a qualitative characteristic of carbohydrates.

"Defenders" of the body - fiber and glycogen

Carbohydrate food contains, in addition to easily digestible compounds, also fiber or fiber. This ultra complex ballast polysaccharide is not absorbed by the human body and delays the absorption of other substances. It is found in the membranes of some plant cells (grains, bread, vegetables and fruits). For example, sweet and rich confectionery products contain "empty" carbohydrates, they do not contain fiber.

Indigestible food plays a role:

• intestinal stimulant;
• adsorbent of toxic substances and cholesterol;
• the founder of feces.

Partial breakdown of sugars from food begins to occur already in oral cavity, under the action of saliva enzymes. Glucose is absorbed into the bloodstream 2-3 times faster than fructose or lactose. Starch is broken down in the small intestine. There food masses come gradually and in portions. Absorption is prolonged, that is, extended over time. This is especially important for a diabetic.

Vegetables - Low GI Carbohydrates Providers

The leaders in fiber content are:

• bran (rye, wheat);
• wholemeal bread;
• cereals (oatmeal, buckwheat, pearl barley);
• among vegetables and fruits - carrots, beets, oranges.

If carbohydrates are present in food in sufficient quantities, then they are sent in the form of complex sugar (glycogen or animal starch) to the "reserve depot" of muscle tissue and liver. There, carbohydrates are broken down into glucose and distributed throughout the body, helping out cells:

• if necessary (during illness);
• when a person ate little or at the wrong time.

When you are addicted to carbohydrate food, chemicals are transferred to adipose tissue. A disease develops - obesity. During fasting, caused by various reasons, thanks to the glycogen stores in the liver and muscle tissue, there is a "triple defense" of the body.

First, reserve "depots" are involved in the process, then fat molecules begin to disintegrate and give energy in the form of ketone bodies. From that moment on, a person loses weight. The triple barrier protects anyone. But he does not save a patient with diabetes from hypoglycemia (a rapid drop in blood sugar levels).

Foods containing "slow" carbohydrates with low GI are not suitable for eliminating hypoglycemia.

An attack due to an overdue meal or an inadequate dose of a hypoglycemic drug occurs too quickly, in a matter of minutes. It takes more time to break down glycogen stores into glucose molecules to saturate the body's cells.

It should be remembered that a diabetic should always have "lightning-fast" carbohydrates with a high GI value (honey, caramel, jam) in the vicinity of the diabetic. These foods should be sweet, but not greasy and cold, like chocolates, cake or ice cream, which is dangerous to rely on in such a situation. Fat and low food temperatures slow down the absorption of glucose into the bloodstream.

Glycemic index

The problems of detailed characterization of food are being dealt with by medical scientists in many countries. Research in the scientific center of the city of Toronto (Canada) has been going on for about thirty years. For the first time, it was from there that the results of the experiments were proposed. The GI value suggests how much blood sugar rises after eating a particular food.

The data presented in the tabular version are updated and corrected over time. They are widely available. It is believed that the most complete table contains a list of indexes for more than 1,000 products. It is posted on the website of the doctor Mendoza (USA). It has been noted that Russians find it inconvenient for Russians to use the American table due to the fact that it is oriented towards other tastes. It mentions products that are not found in Russia.

As a rule, the lower the name of the food is in the table, the lower its glycemic index. For convenience, it shows net carbs in large print:

• maltose - 105;
• glucose - 100;
• sucrose - 65;
• lactose - 45;
• fructose - 20.

The nutrition of a diabetic patient can be called calculated

Products with "lightning-fast" carbohydrates, necessary for the relief of hypoglycemia, have a GI of about 100 and above. The index has no units of measurement, since it is a relative value. The standard for general comparison is pure glucose or, in some variations, white bread. Carbohydrates with a low glycemic index (GI less than 15), consumed within reasonable limits, do not change the glycemic background.

These include:

• green vegetables (cucumbers, cabbage, zucchini);
• colored fruits (pumpkin, bell peppers, tomatoes);
• protein foods (meat, mushrooms, soy).

Porridge (buckwheat, oatmeal, rye bread) will increase the glucose level by half as much as the pure carbohydrate itself. Milk and its derivatives in liquid form - three times. Fruits are mixed in terms of their GI score. Berries (cherries, cranberries, blueberries) - 20-30; apples, oranges, peaches - 40-50.

Significant differences in GI values ​​are allowed. This is due to the finding of a food product in different states. Raw whole carrots have a score of 35, and mashed boiled carrots have a score of 92. The score varies with the degree of chopping in the mouth. The more carefully and finer it is crushed, the higher its GI.

The most convenient option is considered a reference material on food products indicating their condition (hot mashed potatoes - 98) and characteristics (wheat pasta - 65). While a baked starchy vegetable or durum wheat products will have a GI a couple of orders of magnitude lower. And if you eat a salad of fresh or salted cabbage (cucumbers) in front of them, then you can generally minimize the jumps in the glycemic background. Endocrinologists refer to this phenomenon as the “ballast cushion effect”.

GI self-determination procedure

Foods with a low glycemic index should be the main ones in the diet of a patient with diabetes mellitus. But sometimes he may want to eat "forbidden" carbohydrates (cake, cake). For a type 2 diabetic, this should remain an unfulfilled dream. It is impossible to find the GI values ​​for the selected “sweet”. We have to make an approximate calculation.

An insulin-dependent patient in rare cases can afford to enjoy a dessert at an adequate hormonal dosage

In a calm environment, you can experiment. It is necessary to measure the initial blood sugar level with a device (glucometer). Prepare and eat 1 bread unit (XE) of the test product. Over the next 2-3 hours several times, preferably at regular intervals, to measure the glycemic level.

Ideally, the reading should rise, reach its peak, and decline to normal values ​​(8.0 mmol / L), because the hypoglycemic agent is acting. Without it, 1 XU of carbohydrate food during the day increases the glucose level by 1.5-1.8 units. So, 5 XE eaten for breakfast can result in a meter reading of about 13 mmol / L. The relative inaccuracy is due to the technology of preparation of the products. GI is not easy to use in everyday life, since food mainly uses mixtures of food ingredients.

Nevertheless, an approximate classification of foods by their glycemic index suggests their effect on the patient's blood sugar. As a result of experiments, the myth has been dispelled that 50 g of sweets will raise the glycemic level in the body faster and higher than a warm roll of white flour of the same weight category. Information about GI expands and enriches the nutritional diet of a patient with diabetes mellitus, suggests options for the mutual replacement of carbohydrate foods.