In this article we will look at the glycemic index of brown rice.
This is an ancient cereal crop. This type of cereal is very popular in Eastern countries. There it is consumed daily, due to its excellent balanced composition. It is worth talking in more detail about the benefits, glycemic index and calorie content of rice.
India is the birthplace of rice, but it gained popularity in China. Cereals vary by variety:
Glycemic index depends. For example, brown rice has a low index and is more useful compared to white. However, even with this value, cereal is dietary and helps to cope well with excess weight. It is acceptable to use it in patients with diabetes. The glycemic index of brown rice is very low.
White and brown rice are essentially the same product, but processed in various ways. The brown variety undergoes fewer treatments; only the grain is cleaned from the yellowish outer skin during production. However, the bran shell remains intact, which is why grains of this variety have an elongated shape and a brown tint. Brown rice has a specific nutty smell and taste. In Russia, brown rice has not gained such popularity compared to white rice.
But this product has become famous in Asian countries a large number beneficial properties, it is one of the main dishes of the daily family diet.
Brown rice variety has the following beneficial properties:
We looked at the glycemic index of rice varieties. Are there any contraindications for brown rice, since its GI is very low? Like any product, this type of rice tends to have certain contraindications. This cereal is primarily contraindicated for people who suffer from severe bloating. In this case, it is recommended to give preference to its white varieties, consuming them no more than twice a week. It is completely undesirable to consume brown rice if you have difficulty urinating. Cereals in boiled form have a fairly strong diuretic effect. If a person has colitis, they should also avoid this product. Despite the fact that one hundred grams of brown rice contains a small amount of calories, it should not be abused by patients with large weight. Due to the fact that rice grains have the property of taking a long time to digest, you can gain extra pounds.
The glycemic index of cereals needs to be known, especially for those who adhere to healthy eating. It should also be remembered that any cereal crop is itself a carbohydrate. But brown rice grains are a healthy and long-lasting type of carbohydrate that is broken down entirely in the human body. They are perfectly processed and give an energy boost, and do not settle in the form of fatty deposits. This rice variety, in turn, contains a lot of vegetable protein, which is a building material for muscle fibers.
It is necessary to dwell in more detail on the equally significant components of brown rice.
Thanks to the low glycemic index of rice (specifically brown), this product is becoming a universal favorite for those who are actively struggling with excess weight. One hundred grams of brown rice contains approximately 330 kilocalories. In this situation we are talking about the product in dry form. However, one hundred grams of boiled brown rice already contains 11 kilocalories. This significant decrease in the energy value of rice is explained by its pre-treatment, which the cereal undergoes before cooking. Everyone knows that it is recommended to wash rice cereals, regardless of the variety, several times in cool water, which helps remove the adhesive (also called gluten) and starch. It is these two components that add energy value rice cereal in the form of kilocalories.
Deserves special mention nutritional value this kind. As mentioned above, the bulk of brown rice cereal is complex carbohydrates, approximately 74%. Per hundred grams there is an impressive protein content compared to other cereals, approximately 24%.
Fats occupy the smallest part of brown rice grains - only two percent. It should be noted that even a small concentration of fats in brown rice is presented in the form healthy oils, which have a beneficial effect on the human body.
Many people are interested in the glycemic index of brown rice. But what is the special benefit of unpolished cereal?
It is the most useful variety, since it is peeled only from the top shell, while retaining all the beneficial substances and bran. Thanks to the unpolished variety, cholesterol is eliminated, kidney function improves, blood circulation is stabilized, and water balance in the human body is normalized. Any type of rice other than white is essentially unpolished. It is the grain shell that is responsible for the coloring; when it grinds off, the grain becomes white.
Everyone should know the glycemic index of different types of rice.
One hundred grams of the brown cooked variety may contain significantly different calories than one hundred grams of the product in its raw form. This is due to the active absorption of water by the grains during cooking, which increases the mass. In addition, you need to take into account the added ingredients, for example, butter, salt, milk fat, raisins, etc. Salt is the only ingredient listed above that does not increase the calorie content of the prepared dish.
We looked at the glycemic index of brown rice.
What is the GLYCEMIC INDEX of rice. What is it, how to understand it correctly and distinguish it from the GLYCEMIC LOAD of rice. .So, you want to know what the glycemic index of rice is (GI, English glycemic (glycaemic) index, abbreviated GI) . Not all people have a clear idea of specific terms and their meaning. Often confused glycemic load index of rice. Therefore, we will give a generally accepted definition: the glycemic index is an indicator of the effect of rice (after a person eats this product, of course) on a person’s blood sugar level. Please note that the glycemic index (GI) is not applicable to all foods, but only to those that contain carbohydrates. Historically, this indicator was introduced into scientific circulation around 1981. By whom exactly? The authorship was assigned to the Canadian scientist Dr. David Jenkinson. Initially, the indicator was not used to create diets aimed at weight loss. The target audience was people suffering from diabetes. Today, the index is actively used not only by doctors and professional nutritionists, but also by amateurs. Fortunately, information on the index value is available and the values are not difficult to find on the Internet. The correct use of the index is another matter. I would not recommend interpreting its meanings on your own. At least until you consult a specialist.
What does GLYCEMIC INDEX mean? rice of different varieties.Indeed, any reference information is just a number. For correct interpretation and use when planning independently proper nutrition, it is desirable for us not only to know the absolute value, but also to understand what this figure means. So here it is glycemic index of rice means the rate of breakdown of this product in the human body. The concept of speed in this case is quite arbitrary, because we are not talking about the speed of a car or train. We are talking about the conditional, or more precisely, the relative rate of fission. And we compare the rate of breakdown of rice in the human body with the rate of breakdown of glucose (and its absorption). Taken as 100 units and considered the standard for the rate of breakdown of the product.
What does the GLYCEMIC INDEX of rice show? And why is the GLYCEMIC LOAD of rice needed?It would be logical to assume that if we are talking about a certain indicator, then it shows something, right? So, glycemic index of rice shows by how much and how quickly the sugar level in the body increased after eating this product. Essentially, our index shows how quickly an eaten portion of rice is converted into glucose and absorbed by the body. And we remember that glucose is the main source of energy in our body. However, the rate at which sugar levels rise is not the only parameter that is useful to know when planning a diet. The fact that the amount of sugar in the blood can increase at different rates is understandable, but to what level does the increase occur and how long does the sugar remain in the body. Here another indicator helps us evaluate the product - this is the glycemic load of rice. - This a completely different indicator that needs to be discussed in more detail. When determining the glycemic load of rice, not only the speed of glucose absorption after eating different types of rice is taken into account, but also the amount of carbohydrates in it. Those. The rate of increase in blood sugar levels is determined, as well as how much this level will rise and, accordingly, how long it will remain at a high level before the body manages to reduce it to normal. So, we told you what the GI shows. Let's move on.
How to determine the GLYCEMIC INDEX of rice.You cannot independently determine the glycemic index of rice (GI) at home. Determination of the glycemic index different varieties of rice This A rather complex laboratory technique that takes into account both the absolute value of sugar in the blood and the rate of its increase after eating the product. Therefore, to determine the rate of increase in blood sugar levels, we (ordinary people, not doctors) use tabular reference data. In our case you can find out the value of the indicator GLYCEMIC INDEX for different varieties of rice from TABLE 1 .
WHY IS THE GLYCEMIC INDEX OF RICE FOR THE SAME PRODUCT DIFFERENT.I think you have already encountered the fact that the glycemic index of rice, the same or the same product from it, is almost always different if we compare different sources of information. Moreover, if we do not compare glycemic indices on all sites in a row, but focus on academic sources that inspire the most confidence, then here too we find different values for this parameter. What's the matter? You need to understand that the glycemic index of a food product, ready-made dish, any food it is quite a relative value which depends on many factors. For example:
There are several varieties of rice that have different glycemic indexes. This indicator also depends on the processing of the product and the cooking method.
If you have diabetes, rice should be eaten with caution, as if it is consumed incorrectly, it can cause problems for people with diabetes. Let's look at why different types of rice may have different effects on your sugar levels and see how you can make rice more diabetic-friendly.
One serving of cooked rice is equal to half a cup and contains 15 grams of carbohydrates. If you are allowed to eat 45-60 grams of carbohydrates at a time, you can eat half a cup of this grain. However, remember that you should also include vegetables, dairy products and fruits in this meal to diversify the composition of your carbohydrate intake. You can eat rice as a side dish for the main dish or use it as part of a dessert. You can also add it to the broth as part of the first course.
Some studies in recent years suggest a possible risk of type 2 diabetes from eating white rice. Some experts take the position that even in minimal doses it can worsen the condition of patients with type 2 diabetes. It is for this reason that diabetics prefer not white rice, but less processed types of rice, as well as Basmati and black.
Basmati rice is sold in both polished and unprocessed varieties. The second version of this type of rice is preferable for diabetics, although it is tougher in consistency.
Brown rice is hulled rice with the hull retained. It contains a lot of fiber, beneficial minerals and vitamins. Unfortunately, it has a shorter shelf life and goes rancid faster.
The following rare varieties are also very useful:
They contain a lot of fiber, minerals and vitamins, and are characterized by a relatively low glycemic index. However, they are significantly more expensive and more difficult to find in the Russian market. retail network. We can definitely say that unpolished, wild and dark varieties of rice are considered quite safe for people with diabetes of both types 1 and 2, subject to the daily consumption norms agreed with the attending physician.
As you already know, for a diabetic of any type it is especially important to consume exactly those varieties of rice that break down more slowly into glucose in the blood. The glycemic index value of a certain type of rice is of greatest importance for health, since it determines the variability of sugar levels when consuming this product.
It is also important to remember that the longer you cook any type of rice, the higher the glycemic index of the resulting dish becomes. Accordingly, try not to overcook the rice.
Types of rice vary in glycemic index depending on the types of starch they contain. The two types of starch present in rice are amylose and amylopectin. Less sticky long grain rices that are rich in amylose carry a much lower glycemic load.
Trick! It's good to try combining rice with other types of grains, such as barley or quinoa, in the same dish. This will increase your intake of fiber and a variety of nutrients, as well as reduce the glycemic index of your diet.
Nutritionally, rice is primarily a starch (80–90%). Therefore, this product does not have any particular benefit for the body; it mainly has an energy function. It is necessary to control the portion sizes of rice, and at the same time eat protein foods and vegetables with it. This will add nutrients to your diet and also lower the overall glycemic index of your meal.
Experts point out that parboiled rice has a lower glycemic index compared to brown rice or traditional white rice. In the food industry, when obtaining this product, technology is aimed at maximizing the preservation of vitamins and minerals by transferring them from the shell into the grain itself.
Parboiled rice has a glycemic index of about 38, which is much lower than white (70) or brown rice (50). It is important not to confuse parboiled rice with regular steamed rice, which has a high glycemic index.
Starchy foods after heat treatment and prolonged cooling in the refrigerator become more resistant (resistant) to digestion. This lowers their glycemic index. Therefore, you can add chilled rice to your salad. This will allow you to get a dish with a low glycemic index and high content of healthy nutrients. Resistant starch also promotes the development of beneficial bacteria in the intestines and improves the immune system and overall health of the body.
Restaurants are notorious for serving overly large portions. Often there is excess rice in these portions. Keep track of how much rice they brought you and do not consume more than normal. Pay attention to what kind of rice they brought you. Steamed, polished white rice has the highest glycemic index.
If you like the taste of white rice, then instead of the traditional short-grain polished rice, you can use Basmati. There are other replacement options, but they are extremely difficult to purchase in Russia. If you can't buy them, you can cook plain white rice and then refrigerate for at least 16 to 20 hours before eating. As mentioned above, refrigeration creates resistant starches.
The glycemic index of a food is not an ideal system for assessing the suitability of a certain type of food, since it does not allow for a comprehensive assessment of a meal for the health of a diabetic. For example, if you cook fried white rice, the glycemic index of the final dish may not be that high.
Also, adding vegetables, eggs and meat helps fried rice digest more slowly. This will prevent the dish from raising your sugar levels as quickly as regular white rice.
You can use a combination of brown rice and black beans to help keep your sugar levels stable, as black beans have a low glycemic index. It is important to properly combine rice with other ingredients that have a low glycemic index to avoid spikes in sugar levels.
When eating rice if you have diabetes, it is advisable to monitor your condition for a while to make sure this product is safe for you. Sugar level monitoring is the best way to determine how white rice and other foods affect your body.
Check your sugar levels 30, 60, 90 and finally 120 minutes after eating a serving of plain white rice. Ideally, your sugar levels should remain normal.
If your sugar level rises too much from eating a portion of rice, then try repeating the experiment another time with a smaller portion of this product. If your body cannot cope with even a small portion of regular white rice, then try eating white rice pre-chilled in the refrigerator. Or you can evaluate the effect on you of more gentle varieties of rice - Basmati, brown or black rice - to understand which option is best for you.
The glycemic index (GI) is the rate at which carbohydrates in food are digested and raise blood sugar levels. A GI equal to or less than 35 is considered low. In total, the glycemic index scale consists of one hundred units. The theory was created in the 1980s for diabetics, but is widely used in weight loss diets and healthy eating.
Low GI foods - vegetables, cereals and other variations of complex carbohydrates. They slowly release their energy to the body and are mainly stored in the muscles in the form. In contrast, high GI foods are converted into free fatty acids. Their excessive consumption is associated with both the accumulation of subcutaneous fat and harm to health.
Note that the glycemic index is gradually being replaced by the concepts of insulin index. The GN takes into account both the rate of increase in blood glucose levels and the amount of carbohydrates in a serving of food. In turn, he notes that meat also provokes the production of glucose. AI also suggests that a number of foods (for example, yogurt) cause increased insulin production.
Scientific research suggests that regularly consuming foods with a high glycemic index disrupts your metabolism¹. Fast carbohydrates negatively affect insulin production, causing chronic hunger and activating fat deposition in problem areas. Regular and uncontrolled consumption of such products leads to the development of diabetes.
In contrast, low GI foods contain a lot of - it not only normalizes insulin production², but helps reduce bad cholesterol³ and has a number of other health benefits.
What are the benefits of fiber foods:
The glycemic index of a given food is a comparison of the rate at which blood glucose rises after consuming a serving of that food containing approximately 50 grams of carbohydrates with 50 grams of pure glucose. It is important to understand that GI does not take into account the “density” of carbohydrates in the product, nor the serving size, nor the combination with other nutrients - for example, the presence of lactose accelerates the absorption of sugar.
The high GI of a product means that when it is eaten and further digested, the blood sugar level will rise as quickly as possible. This, in turn, will lead to the production of insulin, with the help of which the eaten carbohydrates will be processed by the body. First, they will be used for use (or will be stored in muscle glycogen), and if there is excess, they will be stored in fat reserves.
The glycemic index of foods is divided into three categories:
| High GI | Average GI | Low GI |
| White bread | Brown bread | Sweet potato |
| Sweet pastries | Wheat flour | Undercooked pasta |
| White rice | Brown rice | Buckwheat |
| Honey | Marmalade | Mango |
| Muesli | Oatmeal | Lentils |
| Sweet sodas | Orange juice | Apple juice |
| Chips | Pasta | Cottage cheese |
| Carrot | Grape | Citrus |
| Pineapple | Banana | Dried fruits |
| Semolina | Oatmeal | Quinoa, buckwheat |
Same calorie content, slightly undercooked buckwheat porridge with a portion and dressing from olive oil will have a low GI. Whereas boiled buckwheat in milk with sugar and butter- high. The glycemic index is also affected by the salt content, the presence of lactose in the composition, and even the temperature during consumption (cold food is digested a little worse than hot food).
What lowers GI:
What increases GI:
Foods with a high glycemic index are foods that contain extremely high rates of absorption. They release their calories into the blood in the form of glucose as quickly as possible, literally overflowing the body with excess energy. If this energy and glucose are not currently needed in the muscles, it is sent to fat reserves.
Strictly speaking, it is not the high GI foods themselves that are harmful, but its excessive consumption at the wrong time. For example, immediately after physical training, quickly digestible carbohydrates will benefit the athlete's body, since their energy will provide a direct stimulus for muscle growth and recovery. Gainers with maltodextrin and isotonics work on this principle.
Pros of foods with a high glycemic index:
The combination of regular consumption of high GI foods and a sedentary lifestyle is one of the key problems causing many diseases. We are talking about both diabetes and increased levels of bad cholesterol. At the same time, the most harmful type of fast carbohydrates is that the body cannot use excess calories otherwise than storing them as fat.
| Product | GI |
| 100-105 | |
| White bread | 100 |
| Butter buns | 95 |
| Pancakes | 95 |
| Potatoes (baked) | 95 |
| Rice noodles | 95 |
| Canned apricots | 95 |
| Rice instant cooking | 90 |
| Honey | 90 |
| Instant porridge | 85 |
| Carrots (boiled or stewed) | 85 |
| Cornflakes | 85 |
| Mashed potatoes, boiled potatoes | 85 |
| (Powerade, Gatorade) | 80 |
| Muesli with nuts and raisins | 80 |
| Sweet pastries (waffles, donuts) | 75 |
| Pumpkin | 75 |
| Watermelon | 75 |
| Melon | 75 |
| Rice porridge with milk | 75 |
| 70 | |
| Carrots (raw) | 70 |
| Chocolate bar (Mars, Snickers) | 70 |
| Milk chocolate | 70 |
| Sweet carbonated drinks (Pepsi, Coca-Cola) | 70 |
| Pineapple | 70 |
| Dumplings | 70 |
| Soft wheat noodles | 70 |
| White rice | 70 |
| Potato chips | 70 |
| Sugar (white or brown) | 70 |
| Couscous | 70 |
| Semolina | 70 |
Products with an average glycemic index - from high-protein buckwheat to muesli with sugar - are an example of the fact that it is impossible to divide food into healthy and harmful, relying solely on such a parameter as the rate of absorption of carbohydrates. Ultimately, both the time of consumption of this food (in the first half of the week or just before bed) and the total amount are important.
If regular and excessive consumption of carbohydrate products with an average GI negatively affects the overall blood sugar level and disrupts metabolic processes in the body (including the mechanism for producing the hunger hormone leptin), then moderate consumption of such products (for example, oatmeal) can have a positive effect on the body.
| Product | GI |
| Wheat flour | 65 |
| Orange juice (packaged) | 65 |
| Preserves and jams | 65 |
| Black yeast bread | 65 |
| Marmalade | 65 |
| Muesli with sugar | 65 |
| Raisin | 65 |
| Rye bread | 65 |
| Boiled potatoes in their jackets | 65 |
| Whole wheat bread | 65 |
| Canned vegetables | 65 |
| Macaroni and cheese | 65 |
| Pizza on thin dough with tomatoes and cheese | 60 |
| Banana | 60 |
| Ice cream | 60 |
| Long grain rice | 60 |
| Industrial mayonnaise | 60 |
| Oatmeal | 60 |
| Buckwheat (brown, roasted) | 60 |
| Grapes and grape juice | 55 |
| Ketchup | 55 |
| Spaghetti | 55 |
| Canned Peaches | 55 |
| Shortbread | 55 |
Low GI foods are primarily natural products that contain a lot of plant fiber. In fact, foods containing most cereals (buckwheat, quinoa, bulgur), seeds, nuts, and green vegetables have a low glycemic index. Fruits, although they have a low GI, still increase the level of insulin in the blood, which is dangerous for diabetics.
Eating foods with a low glycemic index is the basis of most weight loss diets - from regular diets to professional ones for cutting. The benefits of such food are explained, first of all, by the high fiber content, as well as the low level of industrial processing - most of the table is natural products.
| Product | GI |
| Sweet potatoes (yams, yams) | 50 |
| (without pre-frying) | 50 |
| 50 | |
| Basmati rice | 50 |
| Cranberry juice (no sugar) | 50 |
| Oranges | 50 |
| Kiwi | 50 |
| Mango | 50 |
| Brown brown rice | 50 |
| Apple juice (no sugar) | 50 |
| Grapefruit | 45 |
| 45 | |
| Fresh orange juice | 45 |
| Whole grain toast | 45 |
| Dried figs | 40 |
| Pasta cooked al dente | 40 |
| Carrot juice (no sugar) | 40 |
| Dried apricots | 40 |
| Prunes | 40 |
| Wild (black) rice | 35 |
| Fresh apple | 35 |
| Fresh plum | 35 |
| Fresh quince | 35 |
| Low-fat natural yogurt | 35 |
| Beans | 35 |
| Fresh nectarine | 35 |
| Pomegranate | 35 |
| Fresh peach | 35 |
| Tomato juice | 30 |
| Fresh apricot | 30 |
| Pearl barley | 30 |
| Brown lentils | 30 |
| Green beans | 30 |
| Fresh pear | 30 |
| Tomato (fresh) | 30 |
| Low-fat cottage cheese | 30 |
| Yellow lentils, peas | 30 |
| Blueberries, lingonberries, blueberries | 30 |
| Dark chocolate (more than 70% cocoa) | 30 |
| Milk (any fat content) | 30 |
| passion fruit | 30 |
| Fresh mandarin | 30 |
| Blackberry | 20 |
| Cherry | 25 |
| Green and red | 25 |
| Golden beans | 25 |
| Fresh raspberries | 25 |
| Red currant | 25 |
| Soy flour | 25 |
| Strawberries, wild strawberries | 25 |
| pumpkin seeds | 25 |
| Gooseberry | 25 |
| Peanut butter (no sugar) | 20 |
| Artichoke | 20 |
| Eggplant | 20 |
| Soy yogurt | 20 |
| Almond | 15 |
| Broccoli | 15 |
| Cabbage | 15 |
| Cashew | 15 |
| Celery | 15 |
| Bran | 15 |
| Brussels sprouts | 15 |
| Cauliflower | 15 |
| Chili pepper | 15 |
| Fresh cucumber | 15 |
| Hazelnuts, pine nuts, pistachios, walnuts | 15 |
| Asparagus | 15 |
| Ginger | 15 |
| Mushrooms | 15 |
| Zucchini | 15 |
| Onions | 15 |
| Pesto | 15 |
| Leek | 15 |
| Olive | 15 |
| Peanut | 15 |
| Rhubarb | 15 |
| Tofu (bean curd) | 15 |
| Soybeans | 15 |
| Spinach | 15 |
| Avocado | 10 |
| Lettuce | 10 |
| , flaxseed | 10 |
| Parsley, basil, vanillin, cinnamon, oregano | 10 |
The glycemic index shows how fully the carbohydrates contained in a food product are absorbed in the body and increase blood sugar levels. The scale consists of 100 units, where 0 is the minimum (foods that do not contain carbohydrates), 100 is the maximum. Foods with a high glycemic index quickly release their energy to the body, while foods with a low glycemic index contain fiber and are absorbed slowly.
Carbohydrates are substances whose molecules consist of carbon, oxygen and hydrogen. As a result of metabolism, they are converted into glucose - an important energy source for the body.
Glycemia - level of glucose (sugar) in the blood
Glucose is the most important “fuel” for the body. It passes through the blood and is deposited in the form of glucogen in the muscles and liver.
Blood glucose level (same as sugar level) is the percentage of glucose in the total blood volume. On an empty stomach it is 1 g per 1 liter of blood. When carbohydrates (bread, honey, starch, grains, sweets, etc.) are consumed on an empty stomach, the blood sugar level changes as follows: first, the glucose level rises - the so-called hyperglycemia (to a greater or lesser extent - depending on the type of carbohydrate ); then, after the pancreas has released insulin, the blood glucose level drops (hypoglycemia) and then returns to its previous level, as shown in the graph on page 36.
For many years, carbohydrates have been divided into two categories based on how long they take to be absorbed by the body: fast sugar and slow sugar.
The concept of "quick sugar" included simple sugar and double sugar, such as glucose and sucrose, found in refined sugar (sugar beets and cane), honey and fruit.
The name “fast sugar” is explained by the popular belief that, due to the simplicity of the carbohydrate molecule, the body quickly absorbs it, soon after eating.
And the category of “slow sugar” included all carbohydrates, a complex molecule of which was believed to be converted into simple sugar (glucose) during the digestion process. An example was starch-containing products, from which the release of glucose, as was generally believed, occurred slowly and gradually.
Today, this classification has completely outlived its usefulness and is considered erroneous.
Recent experiments prove that the complexity of the structure of carbohydrate molecules does not affect the rate of their conversion into glucose, nor the rate of absorption by the body.
It has been established that the peak in blood sugar (hyperglycemia) occurs half an hour after taking carbohydrates of any type on an empty stomach. Therefore, it is better to talk not about the rate of absorption of carbohydrates, but about their effect on the amount of glucose in the blood, as shown in the graph above:
Nutritionists have come to the conclusion that carbohydrates should be classified according to their so-called hyperglycemic potential, determined by the glycemic index.
The ability of carbohydrates to cause an increase in blood sugar (hyperglycemia) is determined by the glycemic index. This term was first coined in 1976.
The higher the hyperglycemia caused by the breakdown of carbohydrates, the higher the glycemic index. It corresponds to the area of the triangle that forms on the graph the curve of hyperglycemia resulting from the intake of sugar. If glucose is taken to be 100, then the index of other carbohydrates can be determined using the following formula:
Area of the triangle of the carbohydrate being determined
Area of the glucose triangle
That is, the stronger the hyperglycemia of the analyte, the greater the glycemic index.
It should be noted that chemical processing of foods can lead to an increase in the glycemic index. So, for example, the glycemic index of corn flakes is 85, and the corn from which they are made is 70. Instant mashed potatoes have a glycemic index of 90, and boiled potatoes - 70.
We also know that the quality and quantity of indigestible fiber in a carbohydrate depends on the glycemic index. So, soft white buns have a glycemic index of 95, white loaves - 70, wholemeal bread - 50, wholemeal bread - 35, refined rice - 70, brown rice - 50.
|
Carbohydrates with a high glycemic index ("bad carbohydrates") |
Carbohydrates with a low glycemic index ("good carbohydrates") |
| Malt 110 | Wholemeal bread with bran 50 |
| Glucose 100 | Brown rice 50 |
| Baked potato 95 | Peas 50 |
| White bread made from premium flour 95 | Unprocessed cereals without sugar 50 |
| Instant mashed potatoes 90 | Oat flakes 40 |
| Honey 90 | Fresh fruit juice without sugar 40 |
| Carrot 85 | Gray wholemeal bread 40 |
| Corn flakes, popcorn 85 | Wholemeal pasta 40 |
| Sugar 75 | Colored beans 40 |
| White bread 70 | Dry peas 35 |
| Processed cereals with sugar (muesli) 70 | Wholemeal bread 35 |
| Chocolate (bars) 70 | Dairy products 35 |
| Boiled potatoes 70 | Dry beans 30 |
| Cookies 70 | Lentils 30 |
| Corn 70 | Turkish peas 30 |
| Hulled rice 70 | Rye bread 30 |
| Gray bread 65 | Fresh fruit 30 |
| Beetroot 65 | Canned fruits without sugar 25 |
| Bananas, melon 60 | Dark chocolate (60% cocoa) 22 |
| Jam 55 | Fructose 20 |
| Pasta made from premium flour 55 | Soy 15 |
| Green vegetables, tomatoes, lemons, mushrooms - less than 15 |
As you can see from the table above, there are “good carbohydrates” (low glycemic index) and “bad” (high glycemic index) carbohydrates, which, as you will later see, are often the cause of your excess weight.
"Bad" carbohydrates with a high glycemic index
This includes all carbohydrates that cause a sharp increase in blood glucose, leading to hyperglycemia. Mostly these carbohydrates have more than 50.
This is primarily white sugar in its pure form or in combination with other products, such as cakes and sweets. This also includes all industrially processed foods, especially white flour bread, white rice; drinks, especially alcoholic drinks; potatoes and corn.
"Good" carbohydrates low glycemic index
Unlike “bad” carbohydrates, “good” carbohydrates are only partially absorbed by the body and therefore do not cause a significant increase in blood sugar. "Good" carbohydrates have a glycemic index below 50.
These are primarily coarse grains and some starchy foods - beans and lentils, as well as most fruits and vegetables (lettuce, turnips, green beans, leeks, etc.), which, in addition, contain a lot of fiber and little glucose.
 20.12.2019 18:39:00These foods should not be eaten together There are foods that, in certain combinations, have a very positive effect on the body: for example, jacket potatoes and cottage cheese are a source of protein and saturate well. But there are also foods that cannot be eaten together. |
 20.12.2019 17:48:00 |
