In order to be healthy, it is very important to eat right. The benefits of products depends on many indicators, one of them is the glycemic index, which will be discussed in the article.
Contents
- Glycemic cerebral index and boiled form: value, table
- Glycemic cereal index in milk and water: table
- Add to porridge: glycemic milk index
- Add to porridge: glycemic oil index
- Add to porridge: glycemic pork fat index
- Glycemic bean index in cheese and boiled form: Value, table
- What reduces the glycemic end product index?
- Video: The role of glycemic index in weight loss
Glycemic index - is the coefficient of exposure to products on the indicator of changes in glucose levels in the human body. This measurement refers to the product group with existing measurable carbohydrates showing the ratio of the glucose norm, in relation to the increasing amount of sugar in plasma, with a norm of 100 units.
Glycemic cerebral index and boiled form: value, table
Glycemic cerebral index table:
| Name | Hi indicator |
| Barley crumbly | 50 |
| Buckwheat | 50 |
| Barley viscous | 50 |
| Buckwheat boiled (on water) | 50 |
| Barley | 45 |
| Buckwheat grapy | 40 |
| Rice bran | 19 |
| Semolina on water (liquid) | 75 |
| Rice boiled (on water) | 80 |
| Kinoa | 35 |
| Rice instant brewing | 90 |
| Brown rice | 55 |
| Viscous rice porridge (on water) | 70 |
| Cossus | 65 |
| Rice round grinded boiled | 70 |
| Maize | 35 |
| Brown boiled rice | 55 |
| Sanny cereals are raw | 65 |
| Rice is rude, not processed boiled | 65 |
| Viscous oatmeal (on water) | 40 |
| Brown rice raw | 50 |
| Oatmeal, instant preparation | 66 |
| The rice is wild | 57 |
| Bran | 51 |
| Rice steamed (white) | 70 |
| Parlian on the water | 22 |
| Rice long granular white | 60 |
| Pension graped | 50 |
| Millet | 71 |
| Pearl barley | 22 |
| Fucked grain | 50 |
| Millet | 70 |
| Millet porridge (on water) | 70 |
| Oatmeal flakes raw | 40 |
| Millet on water (viscous) | 50 |
| Wheat porridge, varieties: Poltava, Artek (on water) | 70 |
| Wheat groats | 45 |
| Rice long granular steamed boiled | 75 |
| Rice fragrant basmati boiled | 67 |
| Red rice (unpeeled) | 55 |
| Polba | 55 |
| Corn cereal Polent | 70 |
| Jasmine rice | 70 |
| Rice Kamarg | 60 |
| Corn | 70 |
| Hercules | 59 |
| Muesli | 56 |
| Mushels fried | 43 |
| MURES (nuts, fruits) | 59 |
| Müssili fruit | 67 |
| Musly nuts (fried) | 65 |
| Cornflakes | 74 |
| Popcorn | 85 |
| MURYURI Swiss | 66 |
| Claires from wheat germ | 53 |
| Barley flakes | 65 |
| Rice flakes | 90 |
| Rye of cereal | 45 |
Glycemic cereal index in milk and water: table
Glycemic cereal index table:
| Name | Hi indicator |
| Barley | 50 |
| Semolina | 65 |
| Rice | 70 |
| Rice made of non -polished cereal | 65 |
| Gerkules cereal porridge | 55 |
| Oatmeal | 60 |
| Buckwheat milk | 45 |
| Fuck | 65 |
| Wheat | 65 |
| Corn | 70 |
| Pearl barley | 70 |
Add to porridge: glycemic milk index
Glycemic milk index table:
| Name | Hi indicator |
| Goat milk | 30 |
| Cow 4% | 30 |
| Fat 1.5% | 30 |
| Fat 3.2% | 30 |
| Milk 2.5% | 30 |
| Cursing without sugar | 30 |
| Cursing with sugar | 80 |
| Boiled condensed milk | 80 |
| Condensed milk on honey grass | 30 |
| Dry milk (26% fat) | 30 |
| Dry degree 1.5% | 30 |
| Coconut | 41 |
| Oatmeal (raw) | 30 |
| Almond | 30 |
| Chocolate | 34 |
| Rice | 85 |
Add to porridge: glycemic oil index
Glycemic oil index table:
| Name | Hi indicator |
| Butter 72.5% fat content | 0 |
| Chocolate oil 62% | 30 |
| Oil 82.5% | 0 |
| Peanut | 0 |
| Sunflower refined | 0 |
| Mustard | 0 |
| Sunflower unrefined | 0 |
| Hemp | 0 |
| Olive | 0 |
| Corn | 0 |
| Linen | 0 |
| Margarine | 55 |
| Coconut | 22 |
| Gelled | 0 |
| Cocoa | 0 |
| Sesame | 35 |
Add to porridge: glycemic pork fat index
Glycemic lard table:
| Name | Hi indicator |
| Salt | 0 |
| Boiled | 0 |
| Raw fat | 0 |
| Roast | 0 |
| With a meat layer | 0 |
| Smoked | 0 |
Glycemic bean index in cheese and boiled form: Value, table
Glycemic legumes table:
| Name | Hi indicator |
| Lentils (boiled) | 25 |
| Asparagus | 15 |
| Boiled beans | 40 |
| Bobs are fodder | 80 |
| Yellow peas (chopped) | 22 |
| Black beans are large | 30 |
| Green peas (fresh) | 35 |
| Green peas (dried) | 35 |
| Canned green peas | 48 |
| Turkish peas (fresh) | 30 |
| Turkish peas (canned in its own juice) | 41 |
| Fresh green peas | 40 |
| Unripe large beans | 40 |
| Soy | 15 |
| Dry soy | 20 |
| Soy canned | 22 |
| Podol in pods | 30 |
| Lentils dried | 40 |
| Beans | 30 |
| The beans are multi -colored | 42 |
| White beans | 40 |
| Pitty dried beans | 30 |
| Boiled beans | 40 |
| Lima beans | 32 |
| The lentil is green | 22 |
| Brown lentil | 30 |
| The lentil is red smooth | 25 |
| The chickpeas are raw | 10 |
| The chickpeas is canned | 38 |
| Boiled chickpeas | 35 |
| Beans in tomato | 56 |
What reduces the glycemic end product index?
Controlling the glycemic index food consumed in the diet, a person not only stabilizes his body weight, he prevents the occurrence of diabetes mellitus.
To make your nutrition more useful and lower the GI of cooked food, you must use these tips:
- Combine proteins with carbohydrates. Thanks to the restraining properties of protein, glucose is not absorbed so quickly. Carbohydrates help to absorb proteins. For example, the use of dairy products combined with sweets, with increased GI, will reduce the sugar index.
- Before making mashed potatoes, it is necessary to boil whole tubers in the peel until cooked, and then knead in mashed potatoes. This method of cooking will significantly reduce the GI to 15 units.
- Adding acidic sauces and gas stations to food - also lowers the level of GI. It is necessary to apply: citric acid, marinades, vinegar.
- It is necessary to give preference to whole grains of cereals. The larger the grinding, the lower the GI index. It is recommended before cooking, steam with boiling water and leave for the night - for swelling. This method allows you to save porridge from starch.
- Half -old fruits and vegetables contain lower gi than ripe fruits. You should know that raw fruits also have reduced gi, unlike those that succumbed to heat treatment. You can not digest vegetables if you want to get food with a low gi content.
- Pasta - Must be not boiled and maintained. This will reduce the GI to 20 units. Choose pasta of whole grain flour - they have the lowest indicator of the effect of carbohydrates.
- To reduce the GI in bakery products to 12 units, enough before use place flour products in the refrigerator for half an hour. Before eating - defrost bread. It is useful to eat dried bread. When baking flour products, it is better to choose coarse flour. You can add nuts, seeds, bran, fiber, dried fruits. It is better to reduce the amount of sugar, and replace part of the flour with a protein supplement - cottage cheese.
- Ravioli or dumplings It is necessary to eat, after preliminary cooling. Such a process is called retrograde. It helps to restore starch in the product. The cooling method resumes amylosis, which was destroyed with thermal effects on the product. It is also necessary to choose dough from whole grain flour - it has low gi.
I love buckwheat porridge with mayonnaise. Although I understand that mayonnaise from the store is not entirely useful, I can’t do anything. I tried with homework mayonnaise. The taste is not the same at all. I reassure myself that the usefulness of porridge balances the harm of mayonnaise.