The glycemic index is a relative measure of how much blood sugar increases after a certain food compared to how much the same amount of wheat bread would increase it.
In simple terms, the glycemic index (glyx, GI) is a relative indicator of the glucose content in carbons. As you know, excess glucose is deposited in the liver in the form of glycogen, which is then converted into fat. That is why, in order to lose weight, you should choose foods with a low glycemic index.
What are they good for? Studies have shown that foods with a low glycemic index satisfy hunger better and keep it from returning longer than foods with a high GI. At the first stages of any weight loss, it is necessary to choose foods with a low glymemic index, and then smoothly move on to those foods that have higher indicators.
How to find out the value of the glycemic index?
For this, special tables have been developed, in which the names of the products and the corresponding index are indicated. However, it is not necessary to know exactly the GI of a particular product in order to compose a healthy diet - it will be enough to imagine in general terms which food should be preferred and which one should be reduced to a minimum.
- Vegetables (carrots, beets, tomatoes, broccoli, eggplant, zucchini, bell peppers, cucumbers, spinach, cauliflower, cabbage, onions)
- Lettuce, herbs
- Legumes (chickpeas, beans, soy)
- Fruits (apples, oranges, grapefruits, tangerines, plums, pomegranates, apricots, peaches, avocados)
- Berries (strawberries, blueberries, lingonberries, blueberries, cherries, raspberries)
- Nuts (almonds, walnuts)
- Dark chocolate
- Dairy products (milk, low-fat cottage cheese, and yogurt)
- Meat, poultry, fish, eggs
- Vegetables (boiled beets, boiled potatoes, canned green peas and corn, pumpkin, carrot juice)
- Fruit (bananas, pineapple, kiwi, melon, mango, grapes, persimmon)
- Dried fruits (raisins, dried apricots, prunes)
- Flour products (wheat flour, rye and whole grain bread, pasta)
- Groats (basmati rice, brown rice, buckwheat, oatmeal)
- Sweets (ice cream, marmalade, maple syrup)
- Sauces (mayonnaise, ketchup)
- Vegetables (mashed potatoes, fried potatoes, boiled carrots)
- Fruit (watermelon)
- Flour products (fried white bread, buns)
- Groats (white rice, millet, semolina, pearl barley)
- Sugar, honey, milk chocolate, popcorn
- Sweet carbonated drinks