Foods with a low glycemic index: a list

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

In 1981, Canadian doctor David Jenkins, in order to determine the most suitable diet for people suffering from diabetes, supplemented medical terminology with a new concept - the glycemic index of a product, or GI for short. This designation is conditional and implies the rate of breakdown of a carbohydrate-containing product in the human body. It is generally accepted that the standard is the glycemic index of glucose, which is equal to 100 units. And, the faster the product is digested in the body, the higher its GI.

The official nutrition section considers low glycemic foods as important as low calorie foods. This is necessary both for the purpose of losing weight, and for maintaining the normal functioning of patients with diabetes mellitus. Both criteria are important because they often diverge: many foods have a low calorie content but a high GI, and vice versa.

Glycemic index details

All carbohydratesproducts belong to one of three groups:

• high GI - over 70;
• with an average of 56-69;
• with a low rate - up to 55.

Foods with a low glycemic index are also called slow carbohydrates, which the body needs for normal life, as they are converted into energy after processing. With a high rate - these are fast, which pose a certain danger to humans. If we turn to medical terminology, then these two groups are correctly called complex carbohydrates (polysaccharides) and monosaccharides (respectively).

The glycemic index is determined by laboratory testing. Given the complexity, or rather the impossibility of carrying out these manipulations at home, it is proposed to use reference books and ready-made tables compiled specifically for diabetics to draw up a diet and calculate the GI of a certain product. They can be found in print or online. There are also many ready-made menus for every day. It is important that for products with a low glycemic index, this indicator may rise due to a number of factors:

• processing method;
• selected recipe that may contain high GI ingredients;
• variety and type of product;
• type of processing.

Therefore, it is very important to pay attention to all factors and be extremely careful when compiling a dietary menu.

It is important to remember that GI has nothing to do with calories. These two definitions exist outsidedependencies on each other. Therefore, do not assume that eating only foods with a low glycemic index will help you lose weight.

What happens in the body when high GI substances are ingested?

When carbohydrates enter the body, its further reaction depends solely on the belonging of the first to one of the two groups. Foods that have a low glycemic index, as we already know, contain complex carbohydrates (polysaccharides). They are characterized by slow digestion and gradual breakdown, due to which there is no sharp release of the hormone insulin.

Monosaccharides, they are fast carbohydrates, on the contrary, are characterized by rapid digestion in the body. Due to instant splitting, the level of sugar rises sharply. The pancreas reacts to this by stimulating the release of insulin. This condition is life-threatening for diabetics and negatively affects a he althy person, especially those who want to lose weight.

What is the danger of a high-carbohydrate diet?

Diabetes mellitus can be insulin dependent or non-insulin dependent. Regardless of the type, it is worth monitoring the quantity and quality of carbohydrates consumed. Foods with a low glycemic index are equally necessary and important in both cases.

But what is insulin? This substance is a hormone produced by the pancreas. Its role in the work of the body is to evenly distribute excess sugar throughout all tissues and organs. Some of the excess is converted into body fat.

Theyare a reserve of energy for the worst time. For example, people who lose weight by fasting often complain that they quickly gained the lost weight, and even in excess. Here it is a vivid example of an emergency for the body: thinking that it can be deprived of nutrition again, they make reserves for later in the form of body fat. By the way, fat cannot be converted back into glucose, that is, into energy.

From the above it follows that eating high GI meals for those who want to lose weight will only answer with unnecessary body fat. But for patients with diabetes, this condition is extremely dangerous, since a sharp jump in sugar can lead to death. Moreover, both an excessive amount of carbohydrates and their lack are dangerous.

Foods with a low glycemic index

These include what you can eat daily in almost unlimited quantities. As a rule, this is something that can be consumed raw or with minimal heat treatment. First of all, fruits. Rich in fiber, they are very he althy.

Fruits also contain a lot of sugar. But it is natural, not synthesized, and therefore belongs to polysaccharides and is not capable of harming. In addition to fruits, this group includes vegetables, legumes, whole grains and some other products.

Medium GI foods

They are also allowed for diabetics and those who are losing weight, but to a limited extent. Like foods with a glycemic index below 50, they do not pose a he alth risk,if not abused. Typically, this list includes ingredients used for main dishes. Thanks to such products, you can create a correct, he althy and varied menu.

Foods to Avoid: High GI

Here it is worth making a small amendment: not completely abandon them, but significantly reduce their use. In general, one can often come across the statement that occasionally it is necessary to give the body “freedom”, feeding it with harmful goodies. It is important to stop at the right time. For example, such products will be very useful after physical exertion, as they will quickly restore energy and return spent forces.

However, such food is not suitable for constant consumption. Causing a sharp rise in sugar, it becomes a favorable factor for the development of such serious diseases as diabetes, obesity, pathologies in the work of the heart and blood vessels.

Table of glycemic index indicators for fruits, berries and vegetables

Every person from childhood knows the products containing the greatest number of useful substances. This, of course, fruits, vegetables and berries. Here is a detailed list of low glycemic, medium and high glycemic foods.

	Product	Glycemic index level of products
1	Parsley, dill, lettuce, basil, coriander	5
2	Avocado	10
3	Bulgarian pepper	15
4	Onion	15
5	Broccoli	15
6	Celery	15
7	Olives	15
8	Radishes	15
9	Cucumbers	15
10	Cabbage	15
11	Mushrooms	15
12	Red pepper	15
13	Zucchini	15
14	Greens	15
15	Asparagus	15
16	Eggplant	20
17	Apricots	20
18	Plum	22
19	Cherry	22
20	Lemon	25
21	Strawberries, wild strawberries	25
22	Raspberries	25
23	Cherry	25
24	Blueberries, blueberries, cranberries, currants	30
25	Carrots	30
26	Garlic	30
27	Tomato	30
28	Beets	30
29	Apricot	30
30	Grapefruit	30
31	Pear	30
32	Peach	34
33	Plum	35
34	Apple	35
35	Orange	35
36	Mandarin	40
37	Grapes	45
38	Cranberries	47
39	Kiwi	50
40	Persimmon	50
41	Mango	50
42	Papaya	59
43	Banana	60
44	Corn	70
45	Melon	65
46	Pineapple	66
47	Potatoes	70
48	Corn	70
49	Watermelon	75
50	Pumpkin	75
51	Dates	146

Thanks to this table, you can diversify your menu. It is important not to forget that foods with a low glycemic index (carbohydrate content within the normal range) can become harmful anddangerous when heat treated!

What about other products?

Below is a table of glycemic index indicators for flour products, cereals, nuts and legumes

	Product	The level of the glycemic index in various foods
1	Almonds	15
2	Walnut	15
3	Soybeans	15
4	Cashews	15
5	Peanuts	15
6	Pumpkin and sunflower seeds	25
7	Lentils	30
8	Beans	34
9	Flax seeds	35
10	Green peas	35
11	Wholemeal spaghetti	38
12	Buckwheat	40
13	Whole grain bread	40
14	Bran bread	45
15	Brown rice	50
16	Barley grits	50
17	Bran	51
18	Hercules porridge	55
19	Oats	60
20	Black bread	65
21	Wheat flour	69
22	Barley	70
23	Semolina	70
24	White Rice	70
25	Dumplings	70
26	Cookies, pastries and cakes	75
27	Millet	71
28	Muesli	80
29	Crackers	80
30	White bread	85
31	Pizza with cheese	86
32	Sweet buns	88
33	Spaghetti, pasta	90
34	White bread toast	100

Those who want to lose weight often refuse bread. But in vain! For example, whole grain bread is a good low glycemic food for weight loss that is also low in calories. Therefore, you can use it.

Table of indicators of the glycemic index for drinks

Everything is simple here: if without sugar, then you can. Freshly squeezed juices are generally very good for he alth, including in the diet of diabetics.

	Drink	The level of the glycemic index in drinks
1	Dessert wine	15-30
2	Kvass	15-30
3	Liquor	15-30
4	Pouring	15-30
5	Tomato juice	15
6	Any compote without sugar (or on fructose)	34
7	Apple	40
8	Orange	40
9	Cocoa with milk without sugar	40
10	Tea with sugar and milk	44
11	Beer	45
12	Pineapple	46
13	Grape	48
14	Grapefruit	48
15	Coffee with sugar and milk	50
16	Tea with sugar	60
17	Coffee with sugar	60
18	Coca-Cola	63
19	Fanta	68

Glycemic Index Chart for Processed Foods, Dairy Foods, Other Foods and Certain Meals

It's easy to list all dishes and individual ingredientsimpossible. Therefore, sometimes you have to look separately for recipes and foods with a low glycemic index for diabetics. But the most popular of them have already been listed above. Here is another table with a list of commonly consumed foods and dishes with low, medium and high GI.

	Product	The level of the glycemic index in various foods
1	Any seasoning	5
2	Tofu	15
3	Pickled cucumbers	15
4	Pesto (sauce)	15
5	Zucchini and eggplant caviar	15
6	Radish and green onion salad	15
7	Sauerkraut	15
8	Boiled asparagus	15
9	Dark chocolate (at least 70% cocoa)	22
10	Yellow split pea soup	22
11	Skim milk	27
12	Cream	30
13	Vegetable and meat borscht	30
14	Sugar-free marmalade	30
15	Pea soup	30
16	Cottage cheese	30
17	Vegetable soups	30
18	Natural milk	32
19	Cocoa	34
20	Yogurt, 1.5% fat	35
21	Raw carrot salad	35
22	Fried cauliflower	35
23	Vinaigret	35
24	2Salad with boiled meat	38
25	Pasta, spaghetti Al dente	40
26	Boiled beans	40
27	Lentil soup	42
28	Herring under a fur coat	43
29	Omelette	49
30	Fruit yogurt	52
31	Olivier	52
32	Ketchup	55
33	Mayonnaise	60
34	Raisins	65
35	White flour pasta	65
36	Instant Oatmeal	66
37	Cheesecakes	70
38	Halva	70
39	Chips	70
40	Jam	70
41	Milk chocolate	70
42	Waffles	75
43	Ice cream	79
44	Sweetened condensed milk	80
45	Chips	80
46	Corn flakes	81
47	Popcorn	85
48	Honey	90
49	Hot Dog	90

Low glycemic foods for weight loss: is a low carb or low calorie diet better?

When faced with a choice between low-carb and low-calorie diets, it is important to remember that there are downsides to both options. A low-calorie diet is fraught with weight gain after its completion, as there is a high risk of breaking loose, pouncing on your favorite chocolates and buns.

Low-carb is dangerous because often girls generally refuse to eat carbohydrates in order to maintain a figure in perfect condition. This is very dangerous for he alth, since the body needs carbohydrates no less than proteins, fats, vitamins and trace elements. And, by the way, gaining weight after such a diet is no more difficult than after a low-calorie one.

How to be in such a situation? Understand and accept that a diet is not a temporary state. It's a way of life. Only by eating he althy foods, excluding fatty, fried, s alty, sweet, starchy foods, you can not only lose weight well, but also saveachievement for the rest of your life. Of course, 2-3 times a month you can and even need to forget about foods with a low glycemic index and calorie content (unless you have diabetes), arranging days when your favorite foods are eaten. But without fanaticism.

The essence of a low-carb diet

It is based on maintaining the sugar level within the normal range throughout this time, due to which there is no feeling of hunger, and, accordingly, the body does not sound the alarm, does not delay metabolic processes and does not stimulate the storage of energy in case of starvation. Therefore, no fat deposits occur.

For a low-carbohydrate diet, all of the above low-glycemic foods are used. Which ones - you can choose on your own, depending on your taste preferences. But at the same time, remember that vegetables should not be fried, and some even boiled. For example, baked and fried potatoes have a GI of 95, boiled carrots have 101, and boiled beets have 65. But stewed cabbage has only 15.

Glycemic load (GL) also matters in a low-carbohydrate diet. This is the ratio of nutrients in the composition of the product. For example, in the table above, you can see that watermelon and pumpkin have a GI of 75, while melons have a GI of 65, which is also a lot.

But don't write them off. Watermelon is rich in antioxidants. It, like pumpkin with melon, contains vitamins A, C and other important substances for the body. But pineapple is rich in such a rare element as bromelain - an excellent anti-inflammatorya remedy useful in diseases of the gastrointestinal tract. All of them, along with a high GI, have a low GL, and therefore find their place in the diet.

Low- and high-glycemic foods are equally important in a low-carb diet. But the latter should be consumed only in the morning, because after sleep the body is engaged in recuperation, converting everything into energy, and at this time it has no time for reserves.