Glycemic index of buckwheat: table

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

He althy lifestyle is becoming incredibly popular. Hundreds of photos are posted on social networks, where girls eat the right food and play sports. And how do you know which products are right and which will spoil the figure? Most often, for this purpose, the calorie content of a dish is calculated, but as it turned out, these data are not enough to correctly compose a daily menu. Recently, it has become common to calculate the glycemic index of foods and, based on it, build your diet. Today, our heroine has become ordinary buckwheat, which many consider a dietary product. We will look at the glycemic index of buckwheat in various cooking options, which is very important for those who follow their diet.

What is the glycemic index of foods?

Quite often, the problem of excess weight torments those people whoeat a lot of the wrong carbohydrates. It seems to them that they significantly limit themselves in food, but at the same time they do not get the desired result. And the root of the problem lies in the glycemic index of products (or GI, as it is also called).

GI is the rate at which carbohydrates from a food are absorbed by the body. The faster they are absorbed, the higher the blood sugar level rises. And it happens very abruptly, spasmodically. With the frequent use of foods with a high glycemic index in the body, all metabolic processes are disturbed, which leads to excess weight and, in some cases, to the development of diabetes.

How does GI affect the metabolic processes in the human body?

If you watch your figure, you should clearly understand the relationship between the glycemic index and your he alth. All food entering the body is transformed into energy. Most of it is obtained from carbohydrates, nutritionists divide them into:

• fast;
• slow.

Fast carbohydrates just have a high glycemic index, slow - low. Therefore, by consuming fast carbohydrates, you get a huge amount of energy at one meal, which the body must use for its own needs. There are only three scenarios here:

• energy is consumed immediately if there are physical and mental stresses;
• transferred to glycolen production;
• sent to reserve warehouse,transforming into fat.

If you don't go straight to the gym after eating high GI foods, then you can be sure that you are provided with a couple of extra fat folds on your body. The more often you eat fast carbohydrates (and many people sin with constant snacks with sweets and cookies), the higher the level of sugar in your blood. As a result, metabolic processes are disturbed in the body, and it ceases to produce insulin in the right quantities on its own. In such a situation, excess weight is just the beginning of another terrible problem - diabetes. And, as you know, it is impossible to cure it.

Glycemic index and calories: what to count?

Don't assume low glycemic foods are low calorie. This statement is not always true. In any case, if you are on a diet, you must simultaneously count calories and eat slow carbohydrates. This approach to your daily diet will save you extra pounds and future he alth problems.

All products by GI level are divided into three categories:

• low;
• medium;
• high.

Foods with a low level should be consumed every day, the average GI will also not harm your body if consumed two to three times a week. But carbohydrates with a high glycemic index should be present on your table no more than a couple of times a month.

Glycemic index of buckwheat and rice: table of foods with an average GI

Most often, girls, deciding to lose extra pounds, choose diets in which you need to eat buckwheat or rice. These products have a lot of useful properties and can significantly improve your body. But they also raise a lot of questions. What is the glycemic index of buckwheat? Do they write the truth about miraculous rice and buckwheat diets? Can you lose weight with them?

Nutritionists say you can. The main thing is to follow the recommendations and do not increase portions. In this case, you can count on an excellent result that exceeds all expectations. In addition to buckwheat, you need to eat foods with a low or medium glycemic index. We have given a brief table of them below.

Product name	GI
Rye bread	65
Canned vegetables	65
Pasteurized packaged juices	65
Boiled potatoes	65
Rice long grain	60
Buckwheat	60
Bananas	60
Ice cream	60
Spaghetti	55
Cookies (shortbread)	55

Buckwheat: useful properties

Buckwheat can be safely considered a storehouse of vitamins and minerals. There is absolutely everything that a person needs for he alth and good mood. For example, lecithin is essential fornormal functioning of the liver and nervous system. And vitamin E, which is found in large quantities in buckwheat, helps to produce collagen, which makes the skin, hair and nails he althy and beautiful. In addition, buckwheat is absolutely harmless for allergy sufferers and normalizes cholesterol levels in the body.

Cooking: Does the glycemic index of foods change?

As we can see from the table, the glycemic index of buckwheat kernels is sixty units. Therefore, the product can be consumed as part of a diet, it will be absorbed rather slowly. This will lead to the fact that you will experience a feeling of satiety for a longer time, and the amount of released energy can be almost completely spent on the needs of the body. It will not add fat reserves to you.

But do not forget about the method of cooking, it can significantly affect the glycemic index of buckwheat. Therefore, it is worth considering separately the most common buckwheat dishes. Or rather, the options for their preparation.

Glycemic index of green buckwheat

We are all used to brown buckwheat since childhood. This is how our mothers and grandmothers fed us, it seems to us the most correct and useful. But recently, the media have been actively talking about the benefits of green buckwheat and its simply miraculous effect on the human body. We have collected the most complete information about this extraordinary product.

Green buckwheat is practically the same product that we used to see on our tables. Hereonly it does not go through all the complex stages of processing. The fact is that buckwheat grains in industrial production are initially steamed and then dried in special installations. During this process, all harmful microorganisms that may be contained in the cereal are killed. Then it is fried, which significantly extends the shelf life of the product. As a result, we get a beautiful brown buckwheat that has a great aroma and taste.

But few people know that in Russia buckwheat was used in green form. It contains complex carbohydrates, he althy fats, protein and rutin. In addition, the glycemic index of green buckwheat is ten units less than the usual brown cereal - 50 units. This makes it even more useful for diet food.

Green buckwheat: germinated grains

Some sources mention the benefits of germinated green buckwheat grains. Is it really. Yes, the sources do not deceive - green buckwheat is simply a magical source of he alth and beauty. It is surprisingly easy to germinate the purchased cereal, since it has not undergone any heat treatment, it has enough moisture to start the first sprouts.

You can wrap the grains in a damp cloth or cloth and leave for a day. Twenty-four hours later you will receive an exceptionally useful product. Such grains can be boiled or consumed as a dietary supplement by steaming them.

Boiled buckwheat: GI

How do we most often cook buckwheat?Of course we cook. Therefore, it will not be superfluous to know how different the glycemic index of boiled buckwheat is from the GI of a raw product.

Dietitians often advise boiling cereals in water. This eliminates the ingestion of excess calories and promotes better absorption of beneficial trace elements. In addition, the glycemic index of buckwheat boiled in water is only fifty units. Which makes it just the perfect dish for weight watchers.

If you absolutely cannot imagine buckwheat porridge without milk, then at least try not to add sugar and butter to it. Otherwise, buckwheat porridge will turn from a dietary dish into a high-calorie diet. Please note that the glycemic index of boiled buckwheat with milk reaches seventy units. And these calculations do not include sugar. Therefore, nutritionists are not too fond of such a dish as a means of losing weight.