2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
A he althy lifestyle is not just a fashion, but a real necessity in the modern world. Every day, athletes and nutritionists develop new methods for weight loss, and advanced advertisers make a true cult out of this. Today, any professional nutritionist's menu will not do without taking into account the glycemic index, although many young people do not even know about its existence.
In this article you will learn about the concept of GI, and how high the glycemic index of bread can be as one of the most consumed foods in Russia.
The concept of the glycemic index
At its core, GI is the degree of influence of a carbohydrate product containing glucose on the human body. A high GI means a rapid breakdown of blood sugar, which can adversely affect the process of losing weight. This indicator is notIt is the newest discovery of nutritionists, since it has been used by people with diabetes for a long time to control the level of glucose in the body. However, notorious marketers could not resist and promoted the concept and importance of GI in the wake of proper nutrition and a he althy lifestyle.
Using GI in everyday life
When calculating GI, glucose is taken as 100% and indicators for each carbohydrate product are calculated from it. This index is expressed in the following groups:
- low index (0-40);
- average index (40-70);
- high index (70 and above).
As a rule, simple carbohydrates are part of high GI foods. These trace elements are quickly broken down in the body and give a high jump in blood sugar. These products include: fast food, sweets, flour products and carbonated drinks. Simple carbohydrates not only negatively affect the production of insulin in the human body, but also slow down the metabolism, thereby preventing weight loss. Avoid foods with a GI above 70 to keep fit.
Complex carbs have a medium to low GI. This means that such foods slowly increase blood glucose levels, thereby allowing a person to feel full and energized for an extended period of time. In the process of losing weight, it is necessary to focus on complex carbohydrates and include them in the daily diet, combining them with protein products.
Glycemic index of bread
It is worth recognizing that any wheat product is undesirable to use during a low-carb diet, even despite the GI norm. The glycemic index of bread directly depends on its composition, possible additives and recipes. For example, in the West, on the shelves of huge supermarkets, you most likely will not find ordinary brown bread, because honey, dried fruits, mustard or all kinds of seasonings will certainly be added to American analogues. It is necessary to pay tribute to the Soviet food culture, which instilled in people a he althy and complete diet without consuming a huge amount of "food garbage".
White bread
The glycemic index of white flour bread is about 80. This parameter may fluctuate due to the difference in the recipe and the method of preparation of manufacturers. It is because of the high GI that nutritionists recommend excluding this product from the daily diet, not only for losing weight, but for everyone who does not need fat deposits in the problem areas. White bread consists entirely of fast carbohydrates, which are instantly absorbed into the bloodstream, which makes a person feel hungry and somewhat weak.
It is worth noting that it is better to replace white bread with black or diabetic bread, which consist of fiber and complex carbohydrates.
Rye flour products
Glycemic index of black bread is about 50-60, depending on the composition. In general, this product has an average degree of glucose load onbody, but still eat brown bread in moderation and with a certain frequency. However, the glycemic index of rye bread and nutritional value make this flour product quite he althy. Many nutritionists recommend it for people with diabetes for a number of reasons:
- fiber content at a high level, which allows you to establish a housing and communal services system;
- bread contains beneficial amino acids and vitamins;
- sufficient content of iron and magnesium, which not only prevent nervous bursts, but also increase the level of hemoglobin in the blood.
The glycemic index of Borodino bread is only 45, and its usefulness for the body is incomparable. In addition to the main advantage - low calorie content, this bread contains selenium, which helps the thyroid gland and the cardiovascular system. Borodino bread is a real find for women's he alth.
It is interesting to know that GI can be determined by the color of the flour product. The darker the bread, the lower the GI. But due to the increased acidity of dark bread, nutritionists recommend not eating a flour product with red meat, so as not to complicate the digestion process. This product goes best with a light evening salad and a dash of olive oil.
Bran bread
This flour product is bread with a low glycemic index of 45. It is thanks to this indicator that the product is popular among people with diabetes. Manufacturers usually userye flour with the addition of various bran. Bread contains a high level of fiber, which allows carbohydrates to break down slowly and stabilize blood sugar. This process provides rapid weight loss and accelerated metabolism. Also, bran bread has the following he althy features:
- high in vitamin B;
- normalization of the intestinal tract;
- immunity boost;
- lower unwanted cholesterol levels;
- does not cause bloating or heaviness in the abdomen.
It should be noted that you should not eat bran bread all the time either, because, first of all, it is a flour product. Also, this product can be made from wheat flour, which automatically increases the GI. Before buying bread in the supermarket, it is worth studying its composition in detail.
Whole wheat product
Many athletes and coaches add whole grain bread to their diet. And this is not surprising, because the product consists of bran and whole grains. However, many manufacturers add premium flour to the composition, which makes this bread unsuitable for a low-carb diet. The glycemic index of whole grain bread without the addition of wheat or rye flour ranges from 35 to 45. In addition to its low sugar content, the product is useful for diabetics and people with chronic heart disease, and with obesity of any type. Whole grain bread is also popular among young people, as most modern diets requireeating a small amount of this product.
It is worth noting that if there are serious problems with the utility system, it is better to refuse whole grain bread, since the high fiber content can harm the proper functioning of the intestines.
In general, whole grain bread is a magical source of essential trace elements, vitamins and amino acids that allow you to keep your body in good shape and your figure in good shape.
Yeast-free bread
In fact, the glycemic index of yeast-free bread can be different, since the recipe for preparing the product is different for different manufacturers of brands. Yeast, which is used in baking, significantly speeds up this process, but there is no longer any benefit from their addition. It is best to consume bread that is prepared using the sourdough method, which can lower the GI of the flour product and increase the content of various vitamins, he althy bacteria and other trace elements.
In the process of losing weight, you must avoid eating foods containing yeast.
Alternative to bread
The shelves of large supermarkets are filled with breads of various brands in assortment and with interesting flavorings: poppy seeds, sweet peppers, garlic, tomato, Italian and Provence herbs. This product is positioned as a dietary product, but is it really so? In fact, the glycemic index and calorie content of bread directly depends on the flour that is added to the composition. So, GI loaves fromwheat can vary from 65 to 80, and rye bread, as a rule, has a glucose index of 40-45. The advantage of this product over ordinary bread is that in most cases the bread does not contain yeast.
Overall, this bread alternative is high in fiber, vitamins, protein and complex carbohydrates, making it ideal for weight loss.
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