The glycemic index (GI) is an indicator that informs you how rapidly your blood glucose level rises after eating a certain food product. You can use a practical table to choose products that have a low glycemic index.
The glycemic index describes the effect of consuming a certain amount of the product on the level of glucose in the blood within 120 minutes of its consumption. The reference product is usually glucose with GI = 100. The hGIher the glycemic index of a given food, the hGIher the level of glucose in the blood after it is eaten. The products are classified as those with a low glycemic index (GI ≤55), medium (GI = 56-69) and high (GI ≥70). The value of GI is a much better indicator than calories as to whether the carbohydrates in the product are „good” or „bad”. Usually the calorific value of equivalents of white and wholemeal flour products is similar, so it is not a good criterion, allowing us to choose consciously. However, white and brown rice, white and wholemeal bread or pasta significantly differ in the glycemic index. The lower the GI value, the better for our health.
Check what glycemic index the particular products have
If you want to consciously choose good carbohydrates, choose products with a low glycemic index. Also, make sure that they are the least processed products. Sugar naturally found in food is much less harmful to us than the sugar added to the products. Fruits, although they provide large quantities of simple sugars, also contain a lot of fiber, which slows the absorption of sugar into the blood. When choosing foods containing carbohydrates, beware of industrial sweets, confectionery and fruit yoghurts, because it is a covert sugar mine.
Tables with GI products will help you in composing your daily menus.
Example menu with a low glycemic index (GI)
A menu with a low glycemic index will be useful when you have a slimming diet, have diabetes or do sports. The glycemic index (GI) allows you to classify products due to how they affect the increase in blood sugar levels. People who are on a diet and actively engage in sports often make nutritional mistakes, eliminating the intake of carbohydrates. This rather common tendency is associated with misidentification of the properties of sugars and the formation of these nutrients as the enemies of each slimming diet. It is worth pointing out, however, that excess, just like a deficiency, can be harmful to our health, and – what is equally important – it can contribute to the failure of our fight against excessive kilograms.
Whole-grain muesli with nectarine and natural yoghurt (oatmeal, wheat bran, walnuts, dried apricots, nectarine, defatted natural yoghurt)
Raw vegetables with tzatziki sauce (red pepper, celery, carrot, cucumber, garlic, salt, pepper, low-fat Greek yogurt)
Stuffed zucchini with turkey and wild rice with vegetables (zucchini, turkey, wild rice, onion, garlic, tomatoes, yellow pepper, mushrooms, parsley, olive oil, salt, pepper)
Fruit salad sprinkled with roasted almond flakes (orange, apple, cherries, almond flakes)
Lentil pate served on lettuce leaves with tomato particles and alfalfa sprouts and rye wholemeal bread (home-made lentil pâté, lettuce, tomato, alfalfa sprouts, wholemeal rye bread)
Between meals: still mineral water, green tea