What is the glycemic index? Glycemic index of cereals

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

People with diabetes are forced to follow a daily diet based on the use of low-carbohydrate foods, count calories and monitor the glycemic index of foods in their diet. Only in this case, their food can be called safe. The basis of the diet of people who adhere to a he althy lifestyle, including diabetics, is cereals. They are rich in B vitamins, minerals, amino acids and plant fibers. But before compiling a menu, you should study in detail the glycemic index of cereals made from different types of cereals. We will talk about this in our article.

What is the glycemic index?

With this indicator, all people with diabetes are familiar without exception. The glycemic index reflects the effect of certain foods on blood glucose levels. The higher this indicator, the fasterthe breakdown of carbohydrates contained in fruits, vegetables, cereals, etc. Accordingly, the level of glucose rises faster. A high glycemic index is very dangerous for diabetics. That is why it is so important for them to constantly monitor this indicator.

The glycemic index of glucose is taken as a starting point. It is 100 units. Glycemic indices of other products are calculated based on the ratio with this value. By the way, such calculations will be useful not only for diabetics, but also for all other people who are not indifferent to their he alth.

The safest in terms of the rapid growth of blood glucose are foods with a glycemic index in the range of 0-39 units, in second place - with a value of 40-69, in third - above 70. They should not be in the diet of diabetics.

Glycemic index of buckwheat cooked with water

Buckwheat is in first place among people who adhere to proper nutrition. Based on it, several special diets have even been developed that allow you to easily lose a few extra pounds. The calorie content of buckwheat is 355 kcal per 100 g. But the glycemic index indicators differ in raw cereals and porridge cooked in water. The content of useful substances is quite high in both the first and second cases.

The glycemic index of raw buckwheat is 55, and that of boiled buckwheat is 40. The product belongs to the second group, since both indicators are in the range of 40-69 units. It is worth noting that the glycemic index of cereals on water is lower than that of raw cereals. But this condition only applies if no additives, including oil, were used during cooking. Adding sugar or milk also makes buckwheat porridge a high-index meal.

Rice and its he alth benefits

The glycemic index of the next cereal depends on its type. So, for example, white rice, polished and well-cleaned, is less useful for diabetics than brown. It is better to completely exclude it from the diet of people suffering from diabetes. The glycemic index of white rice porridge cooked with water is 70 units, while that of brown rice is 55. The cereal that has been polished belongs to the third group in terms of the effect of the product on increasing blood glucose.

The calorie content of white rice will also be higher than brown rice: 339 kcal versus 303 kcal per 100 g. By the way, the latter is also more beneficial for the body, since it contains more nutrients.

The He althiest Wheat Grains

Wheat produces such cereals as couscous, bulgur, spelt. Their glycemic index as a whole ranges from 40 to 65 units. Wheat porridge, despite its high calorie content, is among the most sought after by diabetics. They have the highest nutritional value.

The glycemic index of wheat cereals from different cereals is different. According to the level of usefulness for the body, from can be represented in this order:

1. Spelled. This cereal is considered one of the oldest on earth. Spelled is the progenitor of modern wheat. Large grains of cereals are protected by a rough film that is not eaten. In terms of nutritional value, spelled porridge is much he althier than other wheat porridges. The glycemic index of the dish is 40 units.
2. Bulgur. This type of cereal is steamed wheat grains. Bulgur can be ground and ground or in the form of whole grains, unpeeled from the outer shell. It is porridge from such cereals that is considered the most useful. Its glycemic index is 45.
3. Couscous. Outwardly, this cereal is very similar to round rice with a grain diameter of 1-2 mm. Couscous is prepared on the basis of semolina, which in turn is obtained from durum wheat. The glycemic index of cereals is high. This indicator for couscous is 65 units.

Glycemic index of millet porridge

A dish made from millet is in demand among people who monitor the quality of their diet. The substances contained in it contribute to:

• eliminate toxins from the body;
• lower blood cholesterol levels;
• acceleration of the digestion process;
• normalization of blood pressure;
• restoration of the liver;
• prevention of cardiovascular disease.

Despite all the useful properties of this dish, it should not be present in the diet of diabetics too often. The fact is that the glycemic index of millet porridge, cookedon water, is a minimum of 70 units. And this is not the limit. The thicker the porridge is cooked, the higher this indicator will be. Diabetics should use this dish with caution.

Corn porridge for diabetics

This product belongs to the third group in terms of the rate of increase in blood glucose, since its glycemic index is 70. And in this case, we are talking about corn porridge boiled in water. The glycemic index of other foods based on it, such as cereal, sticks and popcorn, is much higher than 70. It is important not to add sugar or milk to it during the cooking process of corn porridge. The resulting meals will not be safe for diabetics.

Otherwise, corn porridge is quite useful. It contains beta-carotene, almost all B vitamins, as well as magnesium, iron and zinc. The last element is especially important in the body, since the he alth of our immunity depends on it.

Oatmeal Glycemic Index

Most people who follow a he althy diet start their day with this dish. The glycemic index of cereals from oats is within acceptable limits and is 40-66 units. However, depending on the method of processing the grain and the cooking option, the value of this indicator can vary greatly. So, for example, the glycemic index of raw cereal is 40, just like viscous porridge cooked in water. The value of the same indicator for porridge cooked in milk will be already60, and for instant cereal - 66 units.

Musli has the highest glycemic index. Its value exceeds 80 units. This is explained by the fact that muesli contains not only oatmeal, but also nuts, dried fruits, and sometimes sugar.

Pea or lentil porridge

A diabetic's diet should include as many low-glycemic foods as possible. Pea porridge is one of those dishes. When eating 100 g of peas cooked in water, the level of glucose in the body rises by only 22 units. Lentils can be cooked in the same way, since their glycemic index is also quite low at 30 points. All these products belong to the first and safest group. It is worth noting that it is lentils among all legumes that are best absorbed by the body.

If we talk about the method of cooking legumes, then strongly boiled peas or lentils have a high glycemic index, since the carbohydrates contained in them are absorbed into the blood faster. That is why these cereals should be subjected to moderate heat treatment. Porridges from peas and lentils are recommended to be consumed together with carrots, cabbage, tomatoes and eggplants. These vegetables contribute to a longer time for the absorption of glucose by the body. For a diabetic, such an action will only benefit.

Barley porridge

The following dish is the undoubted leader in the ranking of cereals with low glycemicindex. The indicator value for this dish is 22 units. However, such a low glycemic index is only possible if the porridge is cooked with water and no oil added.

Pearl barley contains those substances that are responsible for lowering blood glucose levels. It contains a lot of iron, calcium, phosphorus, fiber. Barley porridge must be present in the complex nutrition of each person. This dish is recommended to eat 2-3 times a week.

Barley porridge contributes:

• cleansing the intestines and the body as a whole from toxins;
• strengthening immunity;
• improve skin condition and complexion;
• building strong bones.

Dish of pearl barley is best consumed in the morning. Sugar and fats of animal origin should not be used in cooking. Instead, you can add a teaspoon of vegetable oil. Any cereal is best served with protein products.