Dietology is a complex science. Recently, in fitness, more and more attention is paid to medical dietology. One of the most used themes was the manipulation of GI. Glycemic index is a term that every diabetic knows, as well as grain units. However, how can its use help gain weight / lose weight / dry by summer? We will consider this question from all sides.
To understand what the glycemic index of food products is, it is enough to determine this value in its original understanding. The glycemic index is the rate of conversion of a complex carbohydrate followed by its saturation in the blood.
So let’s consider what a glycemic index is. If you know the nature of carbohydrates, then you understand that they exist in almost every product of plant origin. In addition, they are contained even in meat products. During life, muscle tissue also needed a glycogen depot, and, hence, even the pigs have their own glycogen, which contains one of the simplest kinds of carbohydrates – a chain-linked glucose.
Now the actual glycemic index. Earlier we already mentioned that our body is able to perceive only the simplest nutrients.
- From proteins – amino acids.
- Of fat – polyunsaturated acids.
- Of carbohydrates – glucose.
Those. our body works exactly on glucose. And even if you have diabetes, it only means that the body can not cope with the processing of glucose (which can be caused by a search for sweet, or insufficient / absent synthesis of its own insulin). Hence, any carbohydrate he pre-cleaves up to glucose. The glycemic index is the simplicity of the carbohydrate that is part of the product. The higher the glycemic index, the easier it is for the body to dilute it to the glucose level. Naturally, the glycemic index is itself glucose, and sugar. Read the article increase the level of growth hormone naturally to bouild your body faster.
There are products whose glycemic index far exceeds a hundred. In particular, it is maltodextrin, which is a part of most cheap geynerov. Its glycemic index is about 146. / then because of chemical origin. Maltose dextrin is already almost digested glucose, which does not participate in the metabolism through the liver, and gets almost directly into the blood, hence it causes a significant thickening, and it does it much faster than even the burnt sugar.
The thing is that our body is a very precisely tuned clock, working on weight mechanisms. Sugar (or glucose) is the most important energy element. However, at the same time, it thickens any liquid into which it enters.
An interesting fact: in order to be sure of this, you can try to prepare the syrup. Add sugar to the boiling water until the latter ceases to dissolve, and then cool the liquid. At the output you get a full candy, which has nothing to do with the original liquid.
Blood is used to transport energy inside the body. Accordingly, when glucose enters the blood by metabolism in the liver, it thickens it, displacing the oxygen cells and taking their place. This creates two counteractions:
- The blood becomes thicker, and, therefore, it is harder for the heart to pump it.
- It becomes less oxygen necessary for life support.
In order to prevent the transformation of our blood into a real candy, the body has its own reaction mechanism, which is regulated by insulin. Insulin binds glucose to hydrated (dehydrated chains), called glycogen. To do this, he redirects excess sugar back to the liver. She connects them. After that – insulin begins to act as a puncture. He makes holes in every cell of our body, and fills these holes with hydrated sugar. This sugar in the future can, if necessary, bring back into the blood. Glycogen, located in cells, is able to turn into sugar without the involvement of the liver when the body needs additional nutrition of certain cells (for example, muscle structures).
Why is high GI – not good?
A high glycemic index is bad for a number of reasons, which we will now consider.
Our body spends not so much energy as you think. To saturate, it suffices about 100 grams of carbohydrates with high GI, and this is about 3 times the bread’s bread. All the excess energy it seeks to spread into glycogen. But when you consume a large number of products with a high glycemic index, the liver does not have time to process all (because of its size). Therefore, in order to save the body, it begins to secrete alkaloids (analogues of alcohols) that bind free sugar and convert it into triglycerides (the simplest completed forms of fats). They go to the fat store in reserve, in case of a hunger strike. So, when you turn into triglycerides there are several important factors:
- Isolated alcohols poison the body.
- You are putting off unnecessary fat.
Getting energy from fatty tissue to the body is much more difficult. There is again a selection of alcohols (which again poison the body). Many sweet tooth are even familiar with the “sweet hangover” syndrome, when after a large amount of condensed milk the head hurts the next day, like after alcohol. Even if you do not take the hyper consumption of foods with a high glycemic index, then these products have other disadvantages. Insulin is produced until all blood is cleared of sugar. It turns out that out of 1000 kilocalories that you used with the cake, the body will have time to spend only 200, the remaining will be expelled by the body in the depot.
Therefore, once insulin has finished its dirty work, you will again feel hunger, as the body will not have free glucose to function. If you do not satisfy this hunger, then the body will start eating its own muscles and brain to isolate glucose from them. Why? Because from the point of view of the body hunger came. And he first needs to become more economical, and the muscles and the brain are the main energy consumers. And only when he eats all the “extra muscles” he will start to heat fat.
CONCLUSION: The higher the glycemic index of a product, the faster it will enter the bloodstream. If there is an excess (and for this it is enough to eat half a sandwich more), then the body will start to release insulin. The more sugar, the more insulin. Hence, a faster sense of hunger, irrational use of resources, and almost instantaneous deposition of surpluses in fat.
As for products with a low glycemic index? Here everything is simpler, since carbohydrates have a more complex structure and sugar flows more evenly into the bloodstream. This in turn:
- Evenly nourishes the body for a long time.
- For a long time does not cause an influx of insulin, because there is no oversaturation of blood sugar.
As a consequence – less hunger for a longer period, and most importantly – less fat with a greater intake of food. However, this does not mean that you need to eat 2 kilograms of buckwheat a day, along with a diet coke.
Products and their GI
For those who want to understand how to plan their meals and choose only the right food, we offer a table of the glycemic index.
Note: this table does not take into account some features of cooking. Quite often semi-finished products are calculated under the factor of glycemic load and their common component. While the protein products do not take into account the heat treatment of the products.
|Sausages||38.1||Baton||8.10||Baton||8.10||Rice shop||8.15||Rice bread||8.15||Jelly Fruit jelly||60|
|Vegetable ragout||55||croissant||8.10||wine||55||rice brown||8.10||Rye-wheat bread||65||Marmalade||thirty|
|ravioli||60||cream, with the addition of wheat flour||66||cream, with the addition of wheat flour||66||Rye bread||50||Rye bread||50||Margarine||55|
|Pelmeni||55||crackers||8.10||crackers||8.10||Wheat bread with bran||50||Bread wheaten from a flour of the first grade||65||М&Ms||56|
|Omelet||58||Toasted white fried||100||Toasted white fried||100||Wheat bread made of flour||50||Bread from a flour of a rough grinding, rye-wheaten||60||candies are chocolate.||50|
|pancakes made of wheat flour||63||vermicelli Chinese||35||vermicelli Chinese||35||Wheat flour (w / grade)||60||Bread of the highest quality flour||8.10||Caramel, lollipops||8.10|
|Fritters||60||brioche French||85||brioche French||85||Gingerbread||65||wheat grain bread, rye bread||50||Caramel with fruit filling||60|
|hominy (porridge from cornmeal)||50||buns for hamburgers||61||buns for hamburgers||61||donuts||66||bread long French||65||cactus jam||81|
|Baked Potato Casserole||80||bagel sdobnaya||8,18,1||bagel sdobnaya||8,18,1||Pizza with cheese||60||Bread white (loaf)||136||Marshmallow, pastille||65|
|Casserole from bold cottage cheese||65||Bun for a hot dog||83||Bun for a hot dog||83||pizza with tomato and cheese||60||bread white||8.15||Jam, jam||55|
|Casserole from low-fat cottage cheese||60||Rolls any, except Sdobnykh||8.15||Rolls any, except Sdobnykh||8.15||Arab Pita||56||Bread “Borodinsky”||55||Bitter chocolate (with a cocoa content of more than 60%)||35|
|Vegetables cabbage rolls||55||bulgur||58.1||bulgur||58.1||Meat pie||50||Puff pastry||55||Waffles with fruit fillings||65|
|Hamburger (1 piece)||103||bagel wheat||63||bagel wheat||63||Patty baked with onion and egg||8,18,1||Yeast dough||55||unsweetened waffles||66|
|Vareniki with cottage cheese||60||Pancakes of high quality flour||68||Pancakes of high quality flour||68||Fried pie with jam||8,18,1||tapioca||8.10||Wafers||8.10|
|Vareniki with potatoes||66||Pancakes||60||Pancakes||60||Puff pastry with cream||65||Drying simple||50||Fruit and berry preserves||55|
|Vareniki||55||White bread||85||White bread||85||Shortcake cake||65||Crackers||65||Jam||60|
|Borsch, cabbage soup, vegetarian||thirty||Baton||8.10||Baton||8.10||Brewed custard with cream||65||Ruskary||50||biscuit||63|
GI definition without tables
Is it possible to determine the glycemic index without a table? Unfortunately, the answer to this question is negative. It is impossible to determine dishes with a low glycemic index without a table. The thing is that this quantity is statistical, and even two identical loaves of bread made on one bakery have a different glycemic index.
However, there are several lifhakas that will allow you to determine what the final GI will be for the dish.
- Product category. If it is sweet – the glycemic index is high. Products associated with cereals – the lower. Products in which there are clearly no traces of carbohydrates – the lowest (for example, serum and fish oil).
- How small it is fragmented. A simple example. Wheat is a low glycemic index. Wheat cereals of small grains are higher. Semolina – even higher. Flour is the highest.
- How long have you chewed it. Under the influence of saliva, the primary cleavage of the product begins. And the most interesting is that the products are not broken down into glucose, but to dextrin.
In order to prove the last point, it is enough to chew bread for a very long time. Even the coarsest grinding. Sooner or later you will taste a sweet aftertaste. And this means that the acid in your saliva has already split it up to glucose. As a result, the glycemic index of this product is higher.
There are several myths about the glycemic index and some products.
Myth number 1. About fructose. Many lovers of sweet know that fructose is a self-sufficient product – which does not condense our blood, and at the same time it is able to nourish it as effectively as glucose. Therefore, they attack fruits to satiate their hunger. However, as it turns out – lovers of sweet are in a big minus. The thing is that the body reacts to fructose in that it directly adds its surpluses to the fat depot – as it is easier for it to bind it to triglycerides than to use it as fuel. Sensitivity and transformation begin with 50 grams of pure fructose (about 300 grams of fruit).
Myth number 2. It deals exclusively with professional athletes who count the glycemic index of products. Hypercaloric nutrition always leads to the deposition of fat, regardless of the glycemic index of foods. If the body for a day does not have time to spend all the energy, even if it is received from the most complex carbohydrates – it automatically locks it in fat cells.
Myth number 3. You can not eat sweets and be thin. And here it’s just the opposite. If you take up to 30 grams of glucose 3-4 minutes before cardiopulmonary injection, then insulin injection can be used as an assistant in fat burning. The thing is that the perforated fat depot makes it much easier to pull the stored triglycerides. So, it is much more effective to heat them – giving increased interval cardio load.
Myth number 4. Most dangerous. People believe that if they eat foods with a high glycemic index in small amounts, but often, it will help them lose weight, or at least not gain weight. Of course, on the one hand – this is correct. The body will almost completely consume incoming energy. But:
- You create enormous pressure on the thyroid gland, which produces insulin. Working in a constant mode – sooner or later you will get an overabundance of the hormone, as a result of hypoglycemia. It, in turn, can lead to loss of consciousness, weakness, nausea, coma and death. So if you use this trick, do not make it a habit.
- A huge load on the gastrointestinal tract. The fact is that glucose causes irritating effect on the stomach, as a result of which gastric acid begins to develop violently. If she has nothing to digest – she begins to devour the walls of the stomach – as a result. Ulcer, gastritis, erosion of the duodenum.
- An attempt by the body to slow down the metabolism is mandatory. Any jumps of insulin – this is the breakdown of metabolism (this fact is based on some extreme diets that allow you to really throw up to 20 kilograms for 5 days, and then go to the hospital). But, as soon as you give slack and stop eating foods with high GI – the metabolism will slow down and break. In consequence of this, you will have to contact a nutritionist and endocrinologist, in order to restore the metabolic processes of carbohydrates in the body.
Glycemic index is quite a dangerous thing, it is better not to manipulate it, not knowing the rules. It’s not for nothing that they say that “sugar is white death.” I would like to add in the end that if you are not a diabetic and not a professional athlete, you should not be fanatical about the glycemic index. It is enough not to eat foods with an obviously high index (sugar, etc.), as they will pass for your body almost imperceptibly. Do not be hypercaloric, and always create an increased calorie deficit if you want to lose weight. And cakes and cookies – leave for a day chetmila.