Glycemic index

Glycemic index One of the useful terms which can help you in losing weight is glycemic index. By its definition glycemic index is a scale which shows us the speed and intensity of glucose level in blood after eating certain food. All carbohydrates that we put in our organism disintegrate to glucose which enters blood stream and causes excretion of insulin, a hormone which helps glucose to enter the cells in which it is used as an energy resource.

When the needs for glucose in cells are satisfied, excess of glucose is stored in liver and the muscles for later use. After the storages in muscles and liver had been full the rest of glucose, with the help of insulin, is stored into fat tissue. Glucose is considered the reference value for determinig the glycemic index, and according to it we can divide the viands to those with low glycemic index, and those with high glycemic index. Viands with high glycemic index – higher than 50 – enter our blood stream very quickly, they abruptly increase the blood sugar level, cause enhanced excretion of insulin and release the energy quickly due to their simple molecular structure.

After eating the food rich with simple sugars, glucose level in blood quickly decreases, which increases the need for sweets, sweet drinks, sugar or honey, so the spellbound cycle is repeating – more sweets means even more sweets. Viands with low glycemic index – lower than 50 – take more time to disintegrate due to their complex molecular structure and they disintegrate to simple sugars , they enter the blood stream slowly, they increase the contentration of blood sugar more slowly, they increase insulin excretion gradually and supply us with energy for a longer period. Hence, we should chose viands with low glycemic index for our diet. The following table will help you with that:

VIANDS WITH HIGH GLYCEMIC INDEX (GI) VIANDS WITH LOW GLYCEMIC INDES (GI)
Maltose (beer) 110 Whole meal or bran bread 50
Glucose 100 Whole meal – integral rice 50
Owen baked potato 95 Green pea 50
Soft tack 95 Unsweaten whole meal cereals 50
Mashed potato 90 Oat cereals 40
Honey 90 Beans 40
Carrot 85 Unsweaten fruit juice (natural) 40
Cornflakes and popcorn 85 Whole meal pasta 35 – 40
Broad bean 80 Rye bread 35
Pumpkin, noddle 75 100% whole meal flour bread 35
Water melon 75 Dried pea 35
Sugar (suchrose) 70 Diary products 35
Halfwhite bread 70 Fruit ice cream 35
Sweaten refined cereals 70 Dry beans 30
Chocolate desserts 70 Lentil 30
Cooked peeled potato 70 Chick pea 30
Cookies 70 Fresh fruit 30
Hybrid corn 70 Sugarless fruit marmelade 30
White rice 70 Dark chocolate (minimum of 70% cocoa 22
Dried fruit 65 Fructose 20
Halfwhite bread (other sorts) 65 Soy 15-18
Potato cooked in peel 65 Green vegetables 15
Bananas, melons, jams 60 Tomato, lemon 15
White pasta (noodles) 55 Champignons (button mushrooms) 15

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