Many weight loss diets are based on the glycemic index of foods (GI). GI is an indicator that reflects the rate at which the body absorbs carbohydrates from a particular product.
The nutrition system built on this principle contributes not only to weight loss, but also prevents the development of such a terrible disease as diabetes, which ranks second in mortality, after cancer.
Also, athletes turn to the choice of products on the basis of the GI principle in order to quickly bring the body into the desired shape and build muscle. After all, complex carbohydrates are charged with energy for a long time and are not deposited in adipose tissue.
Products with low GI are in all categories - cereals, vegetables, fruits, meat, fish, dairy and dairy products. Below will be considered the role of carbohydrates in the body's metabolic process, presents a list of carbohydrates with low GI from products of animal and vegetable origin.
The concept of GI products
The value of the GI reflects the rate of glucose entering the body and its absorption. So, the higher the mark, the faster the food gives its energy to the body. While carbohydrates with a low glycemic index, they are also called good carbohydrates, are absorbed slowly, energize a person and give a feeling of satiety for a long time.
If a person consumes foods with a high index at every meal, then over time this will lead to disruption of metabolic processes, regular high blood sugar and the formation of fat cells.
When this failure occurs, a person often begins to experience a feeling of hunger, even eating a sufficient amount of food. Glucose entering the body cannot be properly absorbed and is accordingly deposited in adipose tissues.
GI is divided into three categories, namely:
- 0 - 50 IU - low;
- 50 - 69 U - medium;
- 70 units and up - tall.
Low glycemic index of carbohydrates is in all categories of products, which will be described below.
Vegetables with the "right carbohydrates"
If you decide to eat right, then the vegetables should be given special attention, as they should be up to half the daily diet. From the list of vegetables with low GI, you can cook a variety of dishes - salads, side dishes and casseroles.
It is worth knowing the vegetable "exception", which during heat treatment significantly increases its rate - it is a carrot. Her GI in its raw form will be 35 IU, but in a boiled 85 IU. There is also an important rule for all categories of vegetables and fruits - if they are brought to the state of mashed potatoes, the index will increase, although not significantly.
It is allowed to eat tomato juice with pulp, which has a low GI. Taste quality dishes allowed to diversify with greens - parsley, dill, basil and others, because their GI does not exceed 15 IU.
Vegetables with low GI:
- green and dried peas;
- all types of cabbage - broccoli, cauliflower, white, red;
- bitter and sweet pepper;
- a tomato;
You can eat any type of mushrooms, their indicator does not exceed 40 U.
Fruits and berries with low GI
Fruits have several features that you should be aware of so as not to enhance their GI. It is forbidden to make juices from fruits, even with low GI, because in the process of such processing fiber is lost. As a result, a person gets carbohydrates with a high glycemic index.
In general, it is better to use fresh fruit, so to preserve a greater amount of vitamins and trace elements. Reception of such food should be scheduled for the morning, so that the glucose that entered the blood could process faster.
You can make all sorts of healthy sweets from fruits and berries - marmalade, jelly and even jelly. Only for thickening, not starch, but oatmeal is added to the jelly. Since the starch has a fairly high GI, about 85 IU.
Low Fruits and Berries:
- black and red currants;
- all types of citrus fruits - lemon, grapefruit, pomelo, tangerine, orange, lime;
Apples also have a low GI. You should not opt for sour varieties, assuming that sweets contain more carbohydrates. This opinion is wrong. The sweetness of the fruit determines only the amount of organic acid, but not sugar.
When choosing in favor of eating the right carbohydrates, you must abandon these fruits:
- canned apricots;
- a pineapple.
From dried fruits, you can choose these - dried apricots, prunes and figs.
Dairy and dairy products
Dairy and dairy products should be present in the daily diet. It is required for normal functioning of the gastrointestinal tract, its population is beneficial bacteria. Also a glass of fermented milk product can satisfy half the daily rate of calcium.
Goat milk is considered more beneficial than cow milk. Two types of such milk have low GI. It should be borne in mind that the goat drink is boiled before drinking. If, after consuming in the stomach, discomfort is felt, then it is worth switching to the use of fermented milk products, for example, Ayran or Tan.
Dairy products are well absorbed by the body, while still have a low calorie content. Therefore, it is advisable that the last meal consists of a fermented milk product.
Dairy and dairy products with low GI:
- milk of any kind - whole cow and goat, skim and soy;
- grain cottage cheese;
- sour milk;
- tofu cheese
From cottage cheese for breakfast or snack you can cook a light dish - cottage cheese soufflé.
Cereals with low GI
By the choice of cereals should be approached carefully, because many have an increased index. Cook them better in water and without adding butter. GI butter - 65 U, while it is quite high in calories.
An alternative may be a vegetable oil article, preferably olive oil. It has a lot of various vitamins and microelements.
There is also a rule - the thicker the porridge, the lower its glycemic index. So from viscous side dishes should be abandoned.
Cereals with complex carbohydrates:
- Brown rice;
- barley grits;
White rice and corn porridge have a high GI, so they should be discarded. Although corn porridge in type 2 diabetes, even recommended by doctors, despite the high values. This is due to the high content of vitamins.
All types of nuts have a low GI, but with enough calories. Eat nuts is necessary for half an hour before meals. This will help reduce the volume of the main dish. This fact is explained simply - nuts contain cholecystokinin, which sends an impulse to the brain to saturate the body.
Nuts are half made of protein, which is better absorbed by the body even than chicken meat. They are also rich in amino acids and vitamins. To this product has not lost its nutritional value, eat nuts should be raw, without frying.
It is better to choose unpeeled nuts, as in direct sunlight the product may change its taste.
Low GI Nuts:
- cashew nuts;
- pine nut;
The daily rate should not exceed 50 grams.
Meat, offal and fish
Meat and fish are the main source of protein. Fish is rich in phosphorus, so its presence in the diet can be up to three or four times a week. Choose meat and fish should be low-fat, removing the skin and the remnants of fat.
Cooking first courses on meat is not recommended. A possible option is the second broth. That is, after the first boiling of meat the water is drained, all antibiotics and pesticides contained in meat go with it. The meat is re-filled with water and the first course is prepared on it.
In order to fish and meat dishes were not cholesterol, they should be cooked, steamed or in the oven.
Meat and fish low GI:
- beef liver and tongue;
- chicken liver;
The daily allowance of meat product to 200 grams.
Any dietary meat has a low rate. So the glycemic index of turkey will be only 30 U.
There are various types of vegetable oil. Without such a product it is impossible to imagine cooking second courses. GI oils is zero, but their caloric content is quite high.
Best to choose olive oil, it is the leader in the content of valuable substances. The daily rate for a healthy person will be two tablespoons.
The composition of olive oil is a large amount of monounsaturated acids. They reduce the level of "bad" cholesterol, clean the blood from the resulting blood clots, and also improve the condition of the skin.
The video in this article talks about dieting on the glycemic index.