❶ Foods And Their Glycemic Index

Food for a person is primarily a source of replenishment of strength. The body extracts carbohydrates from animal and plant foods and converts them into an energy charge. This increases the amount of sugar in the blood. The intensity of the effect of the product on the composition of the main body fluid is called the glycemic index. Location: Location: In the early 1980s, Canadian scientist David Jenkins conducted extensive research into the nutrition of people with diabetes. The volunteers were given different foods with the same carbohydrate content. Within 3 hours after eating, people took a blood test and monitored changes in the amount of sugar in it. The data obtained was analyzed.

The rate of assimilation of a pure source of carbohydrate energy, glucose, was taken as a basis for comparison. Having entered the body, it is almost immediately broken down in the body without a residue. Blood sugar rises instantly. Glucose was assigned a glycemic index of 100. Other foods ranked above or below the reference value.

The rate of glycemic response is of great importance to human health. A sharp increase in blood sugar negatively affects the cells of most internal organs, especially the liver. Unspent energy is converted to fat, leading to excess weight and cardiovascular disease. A gradual increase in sugar provides a person with energy for a long time and does not harm the body.

Foods are divided into three groups according to their glycemic index. The first includes green vegetables, tomatoes, lemons, mushrooms, kefir and low-fat milk, cottage cheese, legumes (lentils, beans, peas), cherries, etc. The glucose response index during digestion does not exceed 40 points.

The second group consists of products with an average sugar release rate - from 41 to 70 points. These include buckwheat, durum wheat pasta, pears and apples, grapes, peaches, melon, beetroot, dark chocolate, etc.

The highest glycemic indices are possessed by products of the third group - from 70 and above. Many of them increase the amount of blood sugar faster than pure glucose powder. You need to remember this when buying white bread, watermelons, dates, French fries, waffles, sweets, cornflakes, etc.

The glycemic index of the same products can be varied by thermal treatment. Raw fruits and vegetables have a lower indicator. So, the index of fresh carrots is 35 points, and boiled - already 85. Mashed potatoes will increase sugar faster than potatoes "in their skins." You should also not overcook pasta and cereals. Most croup is enough to fill with boiling water and leave to brew for a few hours.

You can lower the total glycemic index of a meal by adding a small amount of vegetable fat or fiber-rich foods such as vegetables. It is more correct to serve al dente spaghetti with vegetables than navy pasta.

When choosing bread, it is better to give preference to varieties made from whole flour. Their glycemic index ranges from 45 to 77 points. The smallest indicator belongs to bakery products with bran, the largest - to wheat loaves.

The rate of glucose uptake is directly affected by the rate of food. Each portion of food should be chewed slowly and thoroughly, thereby reducing the intensity of sugar production. Therefore, the advice from childhood - not to rush to eat - remains relevant as before.