2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
People who are proud of their good health have no idea what the glycemic index is, but those of you who suffer from diabetes or another more serious disease associated with impaired metabolism are familiar with this concept.
The reason for this lies in the fact that they have to switch to a diet that avoids products with a high glycemic index.
Until recently, it was thought that for people with diabetes, it was important not only to monitor their blood sugar levels, but also to calculate the number of bread units they ate daily. However, recent medical studies have shown that this is not enough because some foods contain the same amount of carbohydrates, but raise blood sugar levels to varying degrees.
This is where the term appears Glycemic Index, which is referred to as GI or GI and, generally speaking, shows the different rate of increase in blood sugar levels in different products.
People with diabetes should eat foods with a glycemic index of less than 60 on a daily basis, with the exception of hard physical work or taking human insulin analogues. Here are the foods you should choose if you are diabetic, and the exact glycemic index of the products:
Legumes and pasta
- 50 g of cooked ripe beans have 29 GI
- 50 g of buckwheat has 49 GI
- 130 g of peas have 47 GI
- 50 g of spaghetti have 38 GI
- 50 g of lentils have 30 GI
Bread, cereals and potatoes
- 1 slice of wholemeal bread has 49 GI
- 50 g of cooked long grain rice has 44 GI
Milk, dairy and sugar products
- 240 g of 2% yoghurt has 14 GI
- 250 g of fresh milk of 3, 6% has 30 GI
- 30 g of natural chocolate has 43 GI
- 12 g of fructose has 25 GI
Fruits
- 1 small apple has 38 GI
- 1 medium-sized peach has 42 GI
- 1 small pear has 38 GI
- 100 g of cherries have 22 GI
- 80 g of prunes have 39 GI
- 150 g of grapefruit has 25 GI
Vegetables
If you consume less than 300 g of vegetables per meal, you do not need to monitor their glycemic index, as recommended are tomatoes, cucumbers, leafy vegetables, carrots, red beets, peppers, zucchini and more.
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Glycemic Index Of Various Products
The glycemic index determines how fast your blood sugar will rise after eating foods rich in carbohydrates. It is a numeric value that varies from 0 to 100. It was thought that the glycemic index should only be monitored by people who have a sugar problem or by diabetics.
Glycemic Index Of Different Types Of Meat
The glycemic index is an indicator that shows how fast a product is converted to glucose. Glucose is the main source of energy in the body. Shows after consuming various foods how much blood sugar levels rise. The high glycemic index indicates that the product is converted faster.
Glycemic Index, Glycogen, Calories - Everything You Need To Know
Glycemic Index It is used to measure the rate at which carbohydrate foods are broken down into glucose, which is absorbed, raises blood sugar and provides energy to the body. Foods with a high glycemic index break down quickly and are a quick source of energy.
Low Glycemic Index Diet
Recently, they are gaining great popularity low glycemic index diets of food. Such a diet is a diet that restricts foods that dramatically raise blood sugar levels. The glycemic index of each food product is monitored. This is an indicator that measures how your blood sugar level will rise.
Fruits With Low Glycemic Index
Fruits are an excellent food when looking for health effects on the daily menu, as they contain a lot of vitamins, minerals and very little fat. Fresh fruits are the ones that lead to preferences, and the low glycemic index of most of them gives them the top spot, along with vegetables, in the list of healthy foods.
