Glycemic index and caloric content of food: table, calculation

Современное общество несет как знамя следующие ideas: how to make more money, how to become healthier and how to lose weight. Regarding the first point, we, unfortunately, will not answer you, but we shall consider the last two, based on such concepts as the glycemic index and caloric content of food (the table will be provided below).

We will also consider the main ideology of the adherents of this system, consider all the pros and cons.

Short educational program

Гликемический индекс (ГИ) – это дополнительная characteristic of all those substances that contain carbohydrates and can be digested by the human body. The harsh reality tells us that the caloric content is not the final indicator, which should be oriented. Moreover, the glycemic index and caloric content of products do not grow either in direct or inverse proportionality. At the same time, GI is able to have an almost more active influence on the process of losing weight, rather than nutritional value.

Justification

By and large, this index is conditionala designation that characterizes the rate of splitting of foods containing carbohydrates, if we compare it with the rate of splitting of pure glucose, the index of which is considered to be a kind of reference and equals 100 units. The higher the index, the higher the splitting rate of the product. In the process of losing weight, you should not neglect such an indicator as the glycemic index of foods. Table for weight loss, based only on calories, will not give high-quality and long-term results without taking into account the GI.

Dietetics prefers to share all foods.containing carbohydrates, into three groups - with low, medium and high glycemic index. If you go to extremes, then all products with high GI contain in excess fast, empty carbohydrates, while food with low GI pleases us with slow, complex carbohydrates. In more detail the glycemic index of foods (table or chart) can be studied in the relevant medical literature.

Give the brain sugar!

As mentioned earlier, the desire to leadA healthy lifestyle leads many minds. Some in a fit of hysteria limit carbohydrates, preferring pure, uncluttered glucose protein foods. In this mode, you can live a day or two, after which the “sleepy fly” mode becomes active - a person feels constantly tired, wants to sleep and does not understand what is happening to him, he is so healthy and eats properly! However, the correctness of such a diet and does not smell. Let us open a little secret, which has drunk all the teeth with its obviousness: there must be a balance in everything.

Lack of carbohydrates leads to fasting muscles andbrain, a person becomes weak and stupid. Beautiful picture, is not it? Naturally, it is not necessary to give up anything, you just need to learn how to make the right choice among the abundance of products containing carbohydrates. The glycemic index and caloric content of food (the table is presented below) will help you with this.

Good carbohydrate, bad carbohydrate

Carbohydrates are different, but in the processdigestion is all converted to glucose, which serves as a fuel for the body, providing it with the necessary energy. Supervises the processing of insulin, which is produced in the pancreas. As soon as you have eaten, insulin begins to work. Thus, the processing of carbohydrates is completed first.

The result of carbohydrates is one - glucose, but the rate of "circulation" varies.

Faster, faster!

These high-speed carbohydrate sprinter digestedalmost instantly, stimulating an increase in blood sugar levels. And so the energy went to the expense, the sugar just as sharply fell, as a result of which you felt a brutal hunger, although you ate quite recently. The body tactfully hinted that it was ready to refuel once more. If you do not spend all this abyss of energy immediately (hello office workers!), Then it immediately settles on your sides in the form of fat.

Изучение такого показателя, как гликемический an index (this table or just a list) allows you to avoid it. A person, in order to maintain vital activity, it is enough to consume as many calories as he spends - this is in theory. In practice, chewing only 1500-2000 kcal of sugar is very harmful, since the pancreas suffers. Indeed, it is necessary to produce a wild amount of insulin in a short period of time. This mode causes the cells to wear out faster, which can turn into serious diseases. Using the combination of the glycemic index and calories in the formation of a diet (this table or just a list), you will achieve excellent results in the way of maintaining your health.

The quieter you go, the further you'll get

Slow carbohydrates behave exactly the opposite. To properly digest them, insulin is produced gradually, that is, the pancreas functions in a comfortable mode for it.

Blood sugar does not jump, but remains onproper level, allowing the body to feel full for a long time. Therefore, for example, so recommended with proper nutrition pasta from durum wheat, despite all their caloric content. This is one of the examples of how the glycemic index of foods + calorie-reducing table can contradict each other.

Main food table

And here is the table of products that was mentioned in this article more than once.

Table showing foods with a low glycemic index (it is recommended to eat as often as possible, despite the caloric content)

No.	Product	Glycemic index	Calories per 100 grams
1	Sunflower seeds	8	572
2	Garlic	10	46
3	Lettuce	10	17
4	Sheet Salad	10	19
5	Tomatoes	10	18
6	Bulb onions	10	48
7	White cabbage	10	25
8	Fresh mushrooms	10	28
9	Broccoli	10	27
10	Kefir	15	51
11	Peanut	15	621
12	Nuts (mixture)	15-25	720
13	Soy	16	447
14	Fresh red beans	19	93
15	Rice bran	19	316
16	Cranberries, lingonberries	20	26
17	Fructose	20	398
18	Cherry	22	49
19	Bitter chocolate	25	550
20	Berries	25-30	50
21	Boiled lentils	27	111
22	Milk (whole)	28	60
23	Dry beans	30	397
24	Milk (skim)	32	31
25	Plums	33	43
26	Low Fat Fruit Yoghurt	33	60
27	Pears	35	50
28	Apples	35-40	44
29	Wholemeal bread	35	220
30	Barley bread	38	250
31	Dates	40	290
32	Hercules	40	330
33	Buckwheat	40	350
34	Strawberries	40	45
35	Fruit juice	40-45	45
36	Macaroni from durum wheat	42	380
37	Citrus	42	48

Glycemic index and caloric content of food (table consisting of products of the middle group. Moderate consumption is recommended)

No.	Product	Glycemic index	Calories per 100 grams
1	Canned peas	43	55
2	Melon	43	59
3	Apricots	44	40
4	Peaches	44	42
5	Kvass	45	21
6	Grapes	46	64
7	Red rice	47	125
8	Cut bread	47	210
9	Green fresh peas	47	72
10	Grapefruit juice	49	45
11	Barley flakes	50	330
12	Kiwi	50	49
13	Wholemeal Bread + Bran	50	250
14	Canned Beans	52	116
15	Popcorn	55	480
16	Brown rice	55	350
17	Oatmeal Cookies	55	440
18	Oat bran	55	92
19	Buckwheat grain	55	320
20	Boiled potatoes	56	75
21	Mango	56	67
22	Bananas	57	91
23	Rye bread	63	250
24	Boiled beets	65	54
25	Semolina porridge with milk	66	125
26	Raisin "Jumbo"	67	328
27	Dried fruits mix	67	350
28	Soda	67	50
29	White bread	70	280
30	White rice	70	330
31	Boiled corn	70	123
32	Mashed potatoes	70	95

Glycemic index and calorie content of products (table of representatives with fast splitting, it is recommended to avoid)

No.	Product	Glycemic index	Calories per 100 grams
1	Watermelon	71	40
2	Wheat flakes	73	360
3	Wheat bread	75	380
4	French fries	75	270
5	Caramel Candy	50	380
6	baked potato	85	95
7	Honey	88	315
8	Popped rice	94	350
9	Glucose	100	365

This illustrative list of products will allow you toto make your diet as faithfully as possible from all points of view, since the glycemic index and caloric content of food cover the table at the same time. You just need to choose those products that have a valid GI, and make a weight out of them with your daily calorie.

Glycemic Index of Diabetes Products

It turns out that it was not just a concept."glycemic index of foods" (table). In diabetes, a special diet is needed, which keeps blood sugar levels at the proper level. The principle of food selection in accordance with the KI first saw the light 15 years ago in the process of developing a nutritional system that is favorable for people with diabetes. It was precisely by combining the glycemic index and caloric content of the products that the experts derived the formula for proper, gentle nutrition for diabetics.

Based on the information above, which describeseffects on the body of fast and slow carbohydrates, it can be concluded that sick people are strongly recommended to make their diet from the products of the first table. This measure will allow to keep the blood sugar level at the proper level, bypassing unwanted jumps and fluctuations. It is also recommended to keep on hand information on the "glycemic index and calorie content of foods." A table of this kind will allow, if necessary, to quickly navigate what you need to eat for the best result.