1.

Ghimiciu Ana-Cristina - Glycemic index and glycemic load

ByAdmininPatients
288

Ana-Cristina Ghimiciu
Napoca

The glycemic index (GI) represents the ability of a food to raise blood glucose levels.
at a certain level, within a certain period of time. The concept of glycemic index has been
developed by Jenkins et al. in 1981, to define the type of carbohydrates ingested, by
the estimation of glycemic response and insulin after ingestion [4].

The glycemic index is a ranking on a scale from 0 to 100 that orders foods in
the measure of how carbohydrates contained increase blood sugar levels after they have been
consumed. To measure the glycemic index, the glycemic response was compared
two foods that have the same fixed amount of carbohydrates (50g CH), being about a
reference food (glucose/white bread) and a tested food that are consumed by the same
Subject [3]. Glucose is most often used as a reference food, being defined as
having a glycemic index value of 100. Foods that contain simple carbohydrates
(monosaccharides, disaccharides, oligosaccharides) have a high GI. In contrast, foods that contain
Complex carbohydrates (starch) usually have a low GI.

There are generally 3 categories of foods based on GI values (Table 1):

1. Foods with a high GI (>70)
2. Foods with medium GI (55-70)
3. Foods with low GI (<55)

Table 1. Classification of foods based on glycemic index

The value
Level IG Example of foods
IG
barley, oats, wheat, brown rice, quinoa
Fructe: piersici, cireș e, mere, caise, prune, pere, grapefruit, mango, rodie
Mic <55 Most vegetables, except for potatoes
Chickpeas, red beans, lentils, peas
Milk
Cereal: whole grain cereal, brown rice, soy
Black bread
Fructe: struguri, kiwi, portocale, lychee, ananas
Medium 55-69
Sweet potatoes
Dark chocolate with a cocoa content of over 70%
Yogurt
White bread, pastries, pizza, ice cream, white chocolate and the dark one
lapte, pop-corn, croissant, chipsuri, dulceaţă, cartofii prăjiț i
Mother >70 Cereal: white rice, rice pudding
Fructe: banane, smochine, pepene galben, suc de portocale, fructele în sirop
Legume: cartofi, morcovi
Green: food to choose most frequently
Yellow: to choose less frequently
Red: to choose the rarest
1 | glycemic load
Glycemic response refers to the effect of foods on blood sugar levels after consumption. It has been proven
that the glycemic response to a certain type of food depends on both the GI and the total amount
from CH intake, which led to the concept of glycemic load.

Glycemic load estimates how many carbs are in a food and how each gram of
Carbohydrates increase blood glucose levels.

Glycemic load (GL) is classified into:

1.small<10
2. average 11-19
3. sea >20

The calculation of GI is done by multiplying the amount of carbohydrates in grams by the glycemic index, divided by
then with 100 (GI = IG x carbohydrate amount/100)

The GI value of a food depends on two factors: GI and the quantity of carbohydrates in the food.
so that the GI can be reduced by decreasing one of the 2 factors. A food with GI
Consuming it in small amounts can have the same effect on blood sugar as a larger quantity.
a mare from a food with low GI.

Table 2. Classification of foods based on glycemic load:

The cargo
Example of foods
glycemic
mere, pere, portocale, pepene, piersici, căpș uni, roşii,
Small < 10 beans, peas, carrots, whole grains, bread from
wholemeal flour, skimmed dairy products, eggs
Banane, cartofi dulci, suc de mere, de portocale, orez
Moderate 11-19
brown, corn flakes, chocolate
Raisins, potatoes, tomato juice, spaghetti, macaroni,
Sea > 20
white rice, refined cereals, chips, french fries.
Current recommendations for healthy eating focus on the consumption of foods with
low glycemic index, which means:
– increased quantities of vegetables, fruits, whole grains, nuts and seeds, vegetables without
starch
small quantities of foods with high starch content (potatoes, white bread, white rice, pasta
of white flour)
small amounts of foods high in sugar (refined sweets, pastries, drinks
sweet) [2].
Bibliography
1. Stevenson EJ, Williams C, Mash LE, Phillips B, Nute ML. Influence of high-carbohydrate mixed meals with different glycemic indexes on
substrate utilization during subsequent exercise in women. Am J Clin Nutr, 2006.
Treatise 1 Diabetes Mellitus, Nutrition and Metabolic Diseases
3. Wolever TM, Bolognesi C: Prediction of glucose and insulin responses of normal subjects after consuming mixed meals varying in energy.
protein, fat, carbohydrate and glycemic index. J Nutr 126: 2807–2812, 1996.
4. Jenkins D.J., Wolever T.M., Taylor R.H., Barker H., Fielden H., Baldwin J.M., Bowling A.C., Newman H.C., Jenkins A.L., Goff D.V.
Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr, 1981, 34; 362-366.

2. Glycemic index and glycemic load list of over 100

food
AuthorAnca Vlad

2 | The glycemic index

Measuring the effect of carbohydrates in your diet can help you maintain your blood sugar levels.
at an optimal level.

The glycemic index is a value assigned to foods based on how quickly or slowly they raise your blood sugar levels.
this can increase the blood glucose level. This level of glucose in the blood is
also known as blood sugar, which, if it exceeds normal limits, becomes toxic and
can cause: blindness, kidney failure, or increased cardiovascular risk. Foods
Foods with a low glycemic index tend to release glucose slowly and steadily, in contrast
of those with a high glycemic index that release glucose quickly.

Low glycemic index helps maintain weight, while foods with glycemic index
Increased helps recover lost energy through sports or prevent hypoglycemia. Athletes
prefer foods with a high glycemic index. People with diabetes should consume
foods with a low index, as their pancreas does not produce enough insulin to
processes glucose from the blood, which will lead to hyperglycemia. Slow release and
the glucose constant from low glycemic index foods helps maintain blood sugar levels in
normal limit.

But the glycemic index tells only part of the story. What it doesn't tell us is how much it ...
blood sugar can increase when you consume those foods, determined by the amount of
carbohydrates from the serving of food.

To understand the effect that food will have on your blood sugar, you need to know how much.
quickly glucose will be released and what amount of glucose those foods contain. A value
separate called glycemic load provides you with this information.

The glycemic load is obtained by multiplying the grams of carbohydrates in the serving by
food with the glycemic index divided by 100. A glycemic load less than or equal to
a score of 10 is considered low, a score of 20 or higher is considered high.
for example, watermelon has a high glycemic index (80), but a serving of watermelon contains
few carbohydrates (6 grams), so its glycemic load will be 5.

To understand how the foods you consume affect your blood sugar, you can consult the list.
below which contains the glycemic index and glycemic load per serving for more
of 100 foods, a list compiled by specialists from Harvard.

Here is a table to help you navigate regarding the index.

glycemic refers to the glycemic load.
Glycemic index/100 Incarcatura
Food Portion (g)
g glycemic/portion
BREAD AND PASTRY
Banana cake, withoutsugar55 60 12
Sponge cake 46 63 16
Apple Muffins 44 60 13
Simple pretzels 72 70 25
Whistle for hamburger 61 30 9
Rye bread 56 30 7
Whole wheat bread 58 30 12

3 | Glycemic index
 Glycemic index/100 Incarcatura
Food Portion (g)
g glycemic/load
Bread made from white flour 75 30 11
CEREAL FOR THE LITTLE ONE
DEJUN
Flakesof whole grains 44 30 9
Chocolate cereal flakes 77 30 20
Cereal flakes with raisins 61 30 12
Corn flakes 81 30 20
Gray with milk 66 250 17
Muesli 56 30 10
Pufarine 80 30 17
CEREAL
Paddy rice 25 150 11
White rice 72 150 29
Preferred basmati rice 63 150 26
Steamed brown rice 50 150 16
Quinoa 53 150 13
Bulgur 47 150 12
COOKIES AND
Napoletans
Graham crackers 74 25 13
Vanilla wafers 77 25 14
Biscuits made from white flour 64 25 10
PASTE
Macaroni 50 180 24
Spaghetti made from white flour 46 180 22
Boiled white flour spaghetti
58 180 26
20 min.
whole wheat spaghetti 42 180 17
LACTATE
Simple ice cream 62 50 8
Whole milk 31 250 ml 4
Skimmed milk 31 250 ml 4
Dietary yogurt with fruit 33 200 11
Sweets
Chocolate candies and
33 30 6
filter
Microwave popcorn 65 20 7
Potato chips 56 50 12
Chocolate bar with peanuts 51 60 18
FRUITS
4 | Glycemic index
 Glycemic index/100 Charge
Food Portion (g)
g glycemic/index
March 36 120 5
Banana 48 120 11
Grapefruit 25 120 3
Grapes 59 120 11
Orange 45 120 5
Peach 42 120 5
For 38 120 4
Raisin 64 60 28
LEGUMES AND
OLEAGINOUS
Cooked beans 40 150 6
Naut 10 150 3
Linte 28 150 5
Soybean 15 150 1
Cashew 22 50 3
Peanut 13 50 1
LEGUME
Peas 54 80 4
Carrots 39 80 2
Parsnip 52 80 4
Baked potatoes 111 150 33
Boiled potatoes 82 150 21
Sweet potatoes 70 150 22
Beverages
Sweet carbonated beverage 63 250 ml 16
Apple juice without sugar 41 250 ml 12
Energy drink 89 250 ml 13
Orange juice without sugar 50 250ml 12
Tomato juice 38 250 ml 4

Stefan

4. Romedic - Glycemic index and glycemic load

authorUrsuleasa Andrei

What is the Glycemic Index?

The glycemic index (GI) is a measure that shows the level of glucose in the blood after consumption.
a quantity of carbohydrates. (1)

Based on the glycemic index, foods are classified as follows:

5 | the glycemic index
 Foods with a low glycemic index (GI 0-55);
Foods with medium glycemic index (GI 56-69);
Foods with a high glycemic index (GI >70). (1)

Examples of foods with a low glycemic index:

oats, oat bran, barley;

peas, legumes, and lentils, non-starchy vegetables;
a large part of fruits (apples, cherries, strawberries, blueberries, peaches, plums). (1), (4), (5), (6)

Examples of foods that have a medium glycemic index:

sweet potatoes, beets, carrots;

kiwi, portocale, struguri, banane (verzi), papaya, mango. (1), (4), (5), (6)

Examples of foods that have a high glycemic index:

cornflakes, white rice, semolina, white bread, frozen corn, tapioca;

watermelon, bananas (ripe), dried fruits;
foods that contain white sugar and white flour. (1), (4), (5), (6)

What is Glycemic Load?

Glycemic load (GL) provides clearer information about blood glucose levels,
depending on the quantity and quality of carbohydrates. (3)
The formula for calculating glycemic loads (GL) is as follows:

GI = (IG food * amount of carbohydrates per serving) / 100 (3)

For example, let's take a banana (100g) that has a glycemic index (GI) of 54 and 22.84 g.
carbohydrates.
GI = (54 * 22.84) / 100 = 12.139 - average glycemic load.

Depending on the glycemic load, foods are classified as follows:

Foods with low glycemic load (GL <10)

Foods with medium glycemic load (GL 11-19)
Foods with a glycemic load increased (GL >20)

Below are some examples of foods based on the classification of load.

glycemic.

Examples of foods with low glycemic load:

mere, grapefruit, portocale, piersici, pere, prune, pepene roș u;

peanut, beans, chickpeas, soybeans, cashew, lentils;
carrots, parsnip, green peas, tomato juice.

Examples of foods that have a medium glycemic load:

grapes, ripe bananas, honey;

6 | the glycemic index

 couscous, quinoa, brown rice, oats;
sweet potatoes.

Examples of foods that have a high glycemic load:

white rice, sweet corn, corn flakes;

sweet potatoes, white potatoes;
raisin. (8)

In the following paragraphs, let's see what carbohydrates are and in what form we find them in.
food!

What are carbohydrates?

Carbohydrates are a type of nutrient found in foods in 3 forms: sugars,
starch and fiber.

When you consume a food that contains carbohydrates, the body breaks down
sugars and starch into glucose.
Fibers pass through the digestive tract but are not digested.

The responsible hormones for regulating blood glucose are 2 hormones.

Insulin transfers glucose from the blood into cells and glucagon releases glucose.
stored in the liver when blood sugar levels are low.
This process ensures a balance of blood glucose.

To better understand what carbohydrates are, I will provide a brief description regarding
the forms in which we find carbohydrates in foods.

What is starch?
Starch is a carbohydrate that is primarily found in plants such as wheat and corn.
potatoes, rice, barley, sweet potatoes, couscous, peas, beans, lentils.

Starch can be classified into 3 categories:

Starch that is rapidly digested (RDS);

Starch that is easily digestible (SDS);
Resistant starch (RS). (16)

What are fibers?

Fibers are a type of carbohydrate that the body cannot digest. They help
the organism to maintain control over blood sugar levels and to maintain the level of
satisfaction.

Fibers are divided into two categories:

Soluble fiber;
Insoluble fiber.

7 | the glycemic index

Soluble fibers help lower blood glucose levels and reduce cholesterol.
soluble fibers help prevent constipation.

Examples of foods that contain soluble fiber: oats, walnuts, beans, apples, blueberries.
Examples of foods that contain insoluble fiber: wheat, brown rice, legumes, cucumbers.
red. (17)

What is glucose?
Glucose is a form of sugar and is the main source of energy for cells.
organism.
The functions of the brain depend on the level of glucose and how the brain manages it.

Glucose can be stored as glycogen in the liver and muscles, and the excess is transformed into
fat. (15)

A diet that contains only foods with high glycemic index and high glycemic load
being followed for several years can lead to a high concentration of glucose in
blood and excessive secretion of insulin. This can contribute to the loss of function of
insulin secretion and can lead todiabetes mellitus.

In the following lines, I will provide a brief description of each type of diabetes.

Choosing a suitable diet based on the glycemic index and glycemic load
can have a significant impact on health in terms of prevention or management
diabetes control.

5. The glycemic index dictates the menu!

DeDr. Mihaela Posea

All carbohydrates, simple or complex, cause an increase in blood sugar levels.

blood. To keep your blood glucose balanced, it is necessary to pay attention to certain
food.

The glycemic index is a criterion for classifying carbohydrates, used to define

the power of a food to raise blood glucose levels. The more a carbohydrate is
the faster it is assimilated into the blood, the higher its glycemic index– the food does not provide
not necessarily the feeling of satiety, but it causes hyperglycemia and also facilitates fat storage
in cells.

Choose wisely!

Carbohydrates are important for the body because they provide energy. However, one must...
choose those that the body absorbs slowly, meaning those that have a low glycemic index.
The glycemic index classifies foods based on the amount and speed at which they raise blood sugar levels.
blood sugar. The scores range from 0 to 100, with the following classifications:

Low glycemic index: 55 or less.

-Medium glycemic index: 56-69.

8 | the glycemic index

High glycemic index: 70-100.

On the white list ... Sweet-sour fruits

Nutritionally, sweet-sour fruits (quince, berries, apples) are sources

excellent source of potassium, iron, vitamin C, and beta-carotene. In addition to starch and sugar, these
fruits contain fiber, which helps slow down digestion and carbohydrate absorption. Bananas
plums are less appreciated for their taste than ripe bananas, but they are more
efficient in increasing the metabolic rate. Compared to ripe bananas, green ones contain a
a smaller amount of sugar, and their glycemic index ranges between 25 and 49, depending on
size.

Legumes

Lentils, chickpeas, soybeans, beans, and dried peas all have few calories and nutritional values.
rich and low glycemic index, 41-48. They are high in protein, have low content of
fats and are free of saturated fats, therefore they can successfully replace meat. Very
rich in dietary fiber, which especially contributes to the feeling of fullness, legumes have a
beneficial effect for blood sugar control and for the prevention of cardiovascular diseases.
The consumption of legumes is accompanied by a lower desire for simple sugars, which
it also means a decrease in blood glucose levels and/or insulin levels afterwards
table.

Sea fruits

A treat on a plate, they are an excellent source of high-quality protein. They have a content...
low in saturated fats and contains omega-3 fatty acids, a good combination for the heart.
They provide high biological value proteins, as they contain all essential amino acids.
(those that the body cannot produce and must come from the diet), in proportions
optimized for absorption and use by the body. Ultimately, the load
the lowest glycemic, attention, 0!, they indicate for a healthy diet.

natural yogurt

The glycemic index of yogurt is very interesting - it reaches 30 in the case of yogurts.
degenerate, and at only 11 - 20, in the case of whole yogurts. Therefore, if you have no issues with
weight, you can consume non-fat yogurt, provided it is natural. Excellent as a dessert, appetizer
(suppress appetite), supplement at breakfast.

The nuts

With a glycemic index of only 15, nuts, whether Brazilian, macadamia, pecan, or green,
offers a series of benefits for people with diabetes by reducing the level of
LDL cholesterol (harmful cholesterol) and triglycerides, also contributing to the fight against
hypertension.

To slow down the absorption of sugar in the blood, the best solution is to combine
starchy foods (pasta, rice, potatoes) with foods that contain fiber (green vegetables)
such as proteins (meat, fish, dairy products).

On the blacklist … Cereal products

9 | glycemic index
Few foods are more comforting than bread. Both the taste and the smell of bread.
fried, for example, often reminds us of childhood... If the traditional bread, made from flour
refined, has a high glycemic index, 85, there are also whole grain bread varieties, made from wheat flour
unpeeled, with a low glycemic index of 50-55, which can be consumed by people with diabetes
sugar, without them suffering from a blood sugar disorder. Contrary to popular opinion, bread
it should not be banned. What matters is the quantity and the association with other products that contain starch.
(rice, pasta)

Potatoes, rice, pasta

A serving of only one hundred grams of French fries brings up to 500 calories. Dietitians
I advise you to steam, boil the potatoes in water without salt (GI: 54), or bake them. However, do not forget that
A portion of French fries has a glycemic index of 95, being among the top foods that give you
hyperglycemia above the head.

Sweets, candies

These are mostly made with sucrose and glucose syrup, two types of sugars.
simple, extremely quickly assimilated by the body. They are prohibited in the diet of a person with diabetes.
especially since there is a risk that you may not be able to control the amount consumed. If it is a special occasion,
On a birthday, for example, it is important to consume enough fiber at the previous meal.

A diet with low glycemic index foods is a revolution in the world of nutrition. This type of
the diet lowers insulin secretion and promotes the feeling of fullness, which makes you
helps you stick to a healthy and easy-to-follow meal plan.

To keep!

We recommend that you cut out and keep the information below close, so you know at
at any hour how to plan your menu without disrupting your blood sugar.

Foods influence glycemic values through their carbohydrate content, Dr. Mihaela
Posea, a medical specialist in diabetes, nutrition, and metabolic diseases, Smart Nutrition Clinic, has told us
Describe in detail the 3 main categories of food:

A. Those that do not significantly influence glycemic values (have a content of

carbohydrates between 1 and 10 g per 100 g food:

Meat, fish, egg (0 g carbohydrates/100 g), telemea, cheese, cottage cheese, mozzarella, parmesan (1 g
carbohydrates/100 g
Vegetables prepared in soups are considered not to influence glycemic values. When they are
consume salads/dishes/vegetable stew, in amounts exceeding 300g, influence
easily blood sugar, as, in such quantities, exceed 10 g of carbohydrates;
Cucumbers, mushrooms, zucchini, kohlrabi, red radishes, endives, spinach, arugula, lettuce, salad
iceberg, asparagus, Chinese cabbage: contain 3g carbohydrates/100g;
Green bell pepper, tomatoes, pickled cabbage: contain 4 g of carbohydrates/100 g;
White cabbage, eggplant, cauliflower: contain 5 g of carbohydrates/100 g;
Red bell pepper, pumpkin, broccoli, green parsley: contain 6 g of carbohydrates/100 g;
Green beans, green onions, red cabbage: contain 7g of carbohydrates/100g;
Dairy products such as sweet milk, buttermilk, sour milk, and kefir slightly influence blood sugar if the portion is
it is more than 250-300 gr.

10 | the glycemic index

B. Those that significantly influence blood glucose values, but which we cannot
exclude from diet. These foods must be weighed, so that through their intake
carbohydrates, the diabetic patient should not exceed the recommended amount of carbohydrates per day
diabetes specialist doctor. This category includes bread, cereals, pasta, rice,
griș ul, găluș tile, porumbul, mămăliga, fasolea boabe, lintea, năutul, mazărea uscată, fructele
fresh.

C. Those that significantly influence blood sugar values, but which we can
exclude from the diet: pastries, candies, pretzels, doughnuts, pies, chips, cookies,
pastry/confectionery products etc. Dried fruits also have a high content of
carbohydrate/100g.

This article appeared in the magazine 'ABC Diabetes'.

6. Why we should not rely entirely on the glycemic index

Glycemic index is a number, a value that we associate with a certain food. If
the consumption of that food will lead to a significant increase in blood sugar levels then
the food in question will receive a large number. However, if the impact on blood sugar is moderate
The food in question will be associated with a lower number on the glycemic index scale.

The glycemic index generally varies between 50 and 100 and is based on the comparison with the effect.
pure glucose intake which has a glycemic index of 100.

The glycemic index is commonly divided into 3 categories:

High glycemic index (>70) – white bread, rice, chips, puffed cereals for breakfast
breakfast

Medium glycemic index (56-69) – boiled potatoes in their skin, certain types of rice, raisins,
banane, caise, papaya, zahar alb, spaghete, paste fainoase, portocale.

Low glycemic index (55<) – beans (white, black, etc.), lentils, soy, chickpeas, almonds, walnuts,
hazelnuts, seeds of all kinds (in, pumpkin, sunflower, hemp), the vast majority of
vegetables, mushrooms, most whole fruits (mango, strawberries, apples, pears, plums, etc.)
fructose, milk.

Why is the glycemic index good?

The glycemic index places cereals at the top, alongside other foods that, once consumed, lead to
to a rapid increase in blood sugar levels. For too long, cereals have been considered as
a healthy food, rich in fiber and that can give you a feeling of fullness that lasts for hours
whole

Look, in recent years new research has been conducted, old studies have been reevaluated, and cereals, in particular
refined foods are proven not to be a food that 'enhances health'. The reality is that
the glycemic index of cereals is very high, including whole grains, and if we correlate that
Given that Romanians consume a lot of bread daily, at every meal, I can say
with enough confidence that Romanians go through the day with high blood sugar levels after each meal and levels
insulin increases that over time can lead to insulin resistance and/or prediabetes, diabetes mellitus
Tip 2, Alzheimer’s disease. If bread is not consumed, then pasta, or sweet bread, bagels, and pretzels.
on the street or on the bus, biscuits and eugenies, cakes and pastries with a base; the list goes on.
11 | the glycemic index
The glycemic index correctly places sugar very high on this ranking. I don't think you
Look; I mean everyone tells you: doctors, nutritionists, sports teachers, grandmothers
benevolent ones who stay connected to the news bulletins all day long. It is among the few subjects
on which all researchers agree – high consumption of refined sugar is harmful to you
serious in the short term but especially in the long term.

Why is the glycemic index not that reliable?

The glycemic index represents the speed at which the consumption of a certain food raises blood sugar levels.
in the blood of the person who consumes it. However, this speed and automatically, the glycemic index,
it varies greatly from person to person or even for the same person if tested on different days
different.
The glycemic index gives us a value, a number per food but does not really take into account variations.
precum:
o diverse categories of the same species (example – different types of apples)
o How well cooked is the food (the more cooked the food, the higher the concentrations of
natural sugars
o cooking methods (the more cooked it is, the more "preached" that food is.
thus it will tend to be absorbed into the blood more quickly and will raise the index
glycemic of the food
o storage duration (potatoes harvested in autumn and consumed in spring of the year
the next one will have a higher IG than initially because over the winter the potatoes have
dehydrated, thus concentrating the starch which will lead to an increase in the index
glycemic
o consumption temperature - potatoes vary greatly along the index scale.
glycemic depending on whether we eat them hot (high GI) or cold (in a salad, for example)
Medium-small IG
3. We do not eat one food at a time, we most often consume complex meals made of
representatives from several food groups. The glycemic index is calculated for a portion.
standardized (usually 50g) and not for the portions that we actually consume.
Thus, even though carrots have a high GI, we do not consume them in large quantities. We should.
to eat hundreds of grams of carrots in order to cause a rise in blood glucose equal to
the aftermath of consuming 200 grams of white bread (an amount that many easily reach
among us, several times a day.) Here comes the notion of glycemic load that
estimate how large the glycemic increase will be after consuming a combination of foods.
Another limitation of the glycemic index is that it does not estimate the amount of insulin.
pancreatic secretion following an increase in blood glucose levels after consuming a certain food. This
The parameter is analyzed by the insulin index. Thus, although 2 foods have the same index.
Glycemic after 2 months have the same glycemic load, their effects on secretion can be.
different and in most cases they really are. An interesting example is the milk that
They have a low glycemic index but a high insulin index. Thus, milk does not...
leads to a high glycemic increase but produces an accentuated synthesis of insulin.
The glycemic index is based on the total amount of carbohydrates in a food. But, if
that food contains no carbohydrates at all or very few, then the food in question does not even
It is represented in the glycemic index tables. Confusions can arise, for example, with meat that from
the cause of the very low carbohydrate content theoretically has a GI=0, but if the meat is
consumed in large quantities, the absorbed proteins can be converted in the body into glucose and can
determines increases in insulin secretion, which is why meat has been associated with an index
insulinemic.
6. The value that differentiates between low and high glycemic index is incorrect. Because GI has
pure glucose is 100, it has been considered that foods with a low GI appear below the value of 55. But, from
An example for diabetics: a value of 55 is still far too high. The value should be
lowered to a tolerable level - 30 and below for low IQ, 30-50 for moderate IQ, and 50 or
more for IG big.
12 | glycemic load
 7. The glycemic index does not differentiate between healthy foods and 'harmful' ones. Juices with
0% sugar and margarine have a glycemic index of 0, but this does not magically transform them into
healthy foods. You need to see the big picture when evaluating the foods you
you include them in your diet.

In the end, understanding a table of glycemic indices is helpful when you want to build a
optimal nutrition plan.

What do you have left to do?

Focus on foods that have the lowest glycemic index such as proteins,
healthy fats (example – butter) and fiber-rich vegetables. Enjoy nuts,
seeds but also foods with a moderate glycemic index such as beans and other legumes.
When it comes to fruits, preferably consume those with a lower GI - berries,
berries, blueberries, strawberries, apples, citrus fruits and in sensible quantities (that is, not 1 kg of apples/day).

Try to consume 80% of your calories from foods with a GI <30 and the remaining 20% from
Foods with a medium GI. Foods with a high GI should be a less frequent occurrence.
your weekly diet (with few exceptions - boiled potatoes eaten cold in a salad
onions and arugula have a medium to low glycemic index and also contain large amounts of resistant starch,
so beneficial for the gut microbiome).

7. The no-hunger regime: simple and good IG diet

Did you go overboard with sweet juices and ice creams this summer? You're not alone. After spring
you struggled with abstaining from food to look good on the beach, during vacation you let loose,
So now you have returned to the figure with rolls and love handles. Do you want to start over with the torments of hunger?
I wouldn't advise you! Our weight loss plan saves you effort: throw away the food lists.
interease, forget about complicated calculations, weights, and calories. You just need to read the principle.
The functioning of this miraculous diet and menu ideas will come to you naturally.

Glycemic index diet – how it works

You have probably tried weight loss diets before, and some of them even prohibited carbohydrates,
since they are the main culprits of fat accumulation.
Well, the latest diets go on the principle of improving the glycemic index.
This eliminates confusion regarding good carbohydrates and reestablishes whole grains.
vegetables, fruits, and seeds (seeds, nuts, hazelnuts, beans, lentils, chickpeas, etc.) at
the rightful place on our table.
Here are the technical details of this principle: if you only eat foods with a glycemic index
low, you manage to keep your blood sugar at a low and stable level. Otherwise,
Blood sugar level fluctuations cause significant variations in insulin secretion.
Insulin collects excess carbohydrates from the blood and stores them as energy or
fat. Stable blood glucose levels mean stable insulin levels and,
of course, less fat deposits!
Glycemic yield is the latest buzzword in carbohydrate management.
both the glycemic index of foods and portion sizes should be taken into account. In contrast
Unlike old diets, the IG diet has more food options and is much easier to follow.
a daily routine can help you lose weight and maintain it effortlessly.
To help you get into the IG atmosphere, I have outlined a dietary plan for the first 14 days.
As you shed excess pounds, the effects of the method become visible - so does
your trust in her; however, do not expect to lose more than 2-3 kg in this first
the period. The less spectacular the decrease is, the more durable it will be...

13 | the glycemic index

Breakfast
You have a multitude of delicious options available. We suggest six of them, which you
you can alternate in the next two weeks.
1 Oats or muesli, traditional recipe. Mix the cereal with boiled and cooled water or
with semi-skimmed milk, diluted with water. In the mixture you can add a handful of raisins, a teaspoon of
honey and some seeds (pumpkin, sunflower) or pieces of nuts (almonds, walnuts)
cashew, etc.)
2 Muesli with fruits Mix a handful of cereal flakes (oats) with seeds and roasted nuts,
more slices or pieces of your favorite fruits or seasonal fruits (strawberries, raspberries, apples,
pair, half a banana etc.). Eat them with natural yogurt or with semi-skimmed milk.
3 omelettes made with a little butter, with low glycemic index bread (oat bread,
grain, graham, turtle from brown rice or expanded.
4 Fruit jam or marmalade without sugar (diabetic version) with bread with index
low glycemic, as above.
5 pieces of cheese or cheese spread (two to three pieces) and an apple
6 Seasonal fruit salad Cut the fruits (apples, pears, peaches, cantaloupe, kiwi, etc.)
cubes. Season them with lemon juice and seeds or with yogurt.

Lunch
If you have lunch at home, try one of the options below. For meals in the city, you can
to draw inspiration from the following page.
1 Any soup is good: vegetable, chicken, mushroom, etc. The important thing is not to overload it with
sour cream and potatoes, but to put in it only whole grain noodles or unpeeled rice – eventually,
dumplings made from oat flour. The broccoli one is very good for health.
2 Green salad with tuna, chicken or hard-boiled eggs. Plus a few cubes of telemea or cheese.
mozzarella, tomatoes, olives, avocado slices, olive oil and lemon juice or vinegar.
3 pears with low glycemic index Pears cut in half, without the seed core, are
on the hot grill with a slice of your favorite cheese.
4 Cabbage salad with mayonnaise and ham Ready-made mayonnaise contains starch.
yes sugar. Instead of it, you can use a vinaigrette dressing (made of olive oil and lemon or vinegar)
balsamic).
5 Omelet with mushrooms, made from two beaten eggs and 1/2 teaspoon of butter
6 Bean stew with tomato sauce (or salad made from cooked beans, vinaigrette sauce and a few
onion rings) and low glycemic index bread.
Mackerel paste with oat cakes Mix canned or smoked mackerel with a
natural yogurt spoon and black pepper. Put them on the bread or oat cakes (found at
supermarket) eat them with green salad.
8 Pita (a small slice of Arabic flatbread) with salad and chicken (or with fish)
9 my saucers with cheese (cascaval) and oat cakes
10 eggs with lean ham, peppers, and tomatoes, placed on a slice of low glycemic index bread
decreased (secara, graham)

8. Glycemic index: the 'key' to the perfect silhouette. Lose 5 kg a month!

Find out how you can eat healthily and varied while also having the ideal figure. It is not about
about some "wonder pill", but only a few rules for food pairing, according to
the effect they have on blood sugar levels. The most effective method for weight loss and
its maintenance is, as indicated by numerous studies conducted by specialists in
nutrition, that of diets that use glycemic indexes. Michel Montignac was the first to
had the idea of using the variant in the treatment of obesity. As a result of the discovery, he is

14 | glycemic index
recognized by most specialists as a pathfinder in the efforts to
it reaches the ideal silhouette. What does this method actually entail? "The glycemic index (GI) shows us
how strong is the effect of the food consumed on post-meal blood sugar levels, and
only foods that contain significant carbohydrates have an influence on blood sugar levels. Those who
those who follow diets based on the glycemic index and not on calorie intake are completely satisfied
from what they eat, they fill up faster and lose weight from fat mass, not from the other
"muscular," explained nutritionist Gabriela Man to us.

Example for negative kilograms

an apple/a grapefruit/2 kiwis/4 plums + a natural yogurt */a natural kefir/a slice
bread "Lose weight while eating" toasted (large slice of 50-60 g)/2-3 crackers 24% fiber. *yogurt
it can be up to 2.5% fat and should be consumed no more than once every 3 days.

2 eggs/chicken, turkey, beef/fish or a can of drained tuna/salmon/200 g ham

bird*/200 g cheese - cow's cheese, Swiss cheese (the cheese can be consumed at most once every 3 days) +
fasole verde, ardei, ciuperci, conopidă, broccoli, varză, castraveţi, ceapă, dovlecei, praz, salată
green, spinach, eggplant, raw carrot, raw celery, asparagus, half a tomato + ofelie
bread "Lose weight by eating" (the slice can be consumed daily in the morning, and at lunch at most once.
dated every 3 days). *the poultry ham should not contain sugar and starch.

Dinner: chicken/beef/turkey/fish + green beans, peppers, mushrooms, cauliflower, broccoli, cabbage, cabbage of
Brussels, cucumbers, onion, zucchini, leek, lettuce, spinach, asparagus, raw carrot, celery
raw.

Snacks between meals: Daily a maximum of 50 g of nuts/peanuts/pistachios/almonds + one apple/one grapefruit/3

-4 prune + raw carrots + 1-2 nuts or up to 250 g of meat/one boiled egg, to which you can add
add a cucumber, leek, half a bell pepper + 1-2 walnuts.

How do you maintain your weight

Never associate fats with foods with medium and high glycemic indices.

Foods with a medium glycemic index can be consumed without restrictions, but they are not associated with
fats. They can only be consumed in combination with low glycemic index foods
(legumes, fruits, skimmed dairy products).

3. The frequent consumption of foods with a high glycemic index is prohibited, as they are taken
only as deviations in calculation. Important exceptions Although fresh dairy products have low Ig, it is good to
you avoid frequent consumption due to the whey proteins that have a stimulating effect on secretion
insulin (exactly what is trying to be corrected). Basmati rice, especially in combination with
wild rice can be consumed in association with fats, despite having an index
medium glycemic (so it can be eaten in combination with eggs, meat, etc.).

GENERAL RULES
Eat fish at least 2 times a week, but also seeds (flax, hemp, almonds,
pumpkin, etc.) or extra virgin oils that contain essential fatty acids Omega 3.
The salad uses extra virgin olive oil and lemon juice.
3. Eat the medium-boiled eggs ('runny').
4. Avoid the abuse of saturated fats (fatty meat, butter, sour cream, etc.)
5. Avoid sedentarism and stimulants (alcohol, caffeine, nicotine).
Consume 2-3 fruits and 3-4 fresh vegetables daily. ATTENTION!

15 | the glycemic index

The diet should be followed for 14 - 18 days (maximum) so that the body does not get accustomed to it.
low caloric intake.

Weight loss periods must be followed by a maintenance regimen, and the stages can continue.
until reaching the desired weight.

You need 3 meals a day and 1-2 snacks between meals. If you skip meals, you will lose weight.
hard.

You don't need to eat all the vegetables and fruits on the lists, just the ones you like.

Vegetables can be consumed boiled, steamed, grilled, sautéed, and can also be pickled, but without
sugar (the safest ones are in brine).

The meat can be consumed boiled, grilled, or steamed.

Stay hydrated daily with 1.5-2 liters of still or lightly carbonated water.

Leave a minimum of 3 hours between dinner and bedtime.

Limit coffee consumption to a maximum of one cup in the morning. Otherwise, you can drink teas from
fruits, decaffeinated coffee, chicory.

Replace the sugar in these drinks with a sweetener or natural substitute (fructose).

List of foods based on Glycemic Index

►Mic: fine, beans, mushrooms, peanuts, peppers, avocado, greens (dill,

parsley, oregano etc.), olives, peas, apples, almonds, raw carrots, blackberries, chickpeas, nectarines,
peaches, strawberries, cucumbers, onion, chocolate over 70% cocoa, fructose, cherries, currants
dovlecei, dulceaţă fără zahăr, făină de năut, făină de soia, fasole verde, fidea de soia, fistic,
fragi, nuci, orez sălbatic, pere, piersici, pomelo, portocale, praz, prune, ridichi, roşii, salată
green, sunflower seeds, sesame, sprouts (wheat, soy etc.), grapefruit, quince
lint, mandarin, clementine, fresh figs, soy, spinach, asparagus, bran (wheat, of
thick), raw celery, tofu, garlic, cabbage, Brussels sprouts, eggplant, nettles.

pineapple, bulgur, dried apricots, sweet potatoes, whole grains, cereal flakes
integrale, kiwi, lapte de cocos, macaroane, grâu dur, spaghete fierte al dente, pâine integrală
natural, mango, barley, oats, whole grain pasta, whole wheat flour, dried figs
grapes etc.

►Starch (from cereals, from potatoes), white flour, white or brown sugar, white rice, potatoes,
corn, bananas, beer, chestnuts, refined cereals, sweet drinks, honey, boiled root vegetables
honeydew
burned, raisins, including any product prepared with the foods on this list (biscuits, puree of
potatoes, white bread, etc.

16 | Glycemic index