Many consider carbohydrates to be the cause of obesity and various diseases. At the same time, nutritionists remind that they are an indispensable source of energy for the body. Carbohydrates are indeed necessary and important to the diet, but not all of them are equally beneficial
Carbohydrates in food can be divided into several types. Simple or monosaccharides ("fast") and complex or polysaccharides ("slow"). To measure the degree of breakdown of carbohydrate-containing foods, Professor David Jenkins of the University of Toronto introduced the concept of the glycemic index (GI).
The glycemic index is a numerical value from 0 to 100 that reflects the rate of passage of sugar from food into the blood, the increase in blood sugar and its effect on the release of insulin from the pancreas.
Complex carbohydrates with a low GI, which are considered the most useful, release their energy to the body gradually, thus providing a stable and long-term feeling of satiety.
Simple carbohydrates (high GI) quickly increase the blood sugar content and contribute to the release of a large part of the insulin. As a result, energy is not stored as glycogen in the liver and muscles, but is mostly converted to body fat.
It is clear that it is better to use more foods with a low glycemic index. This not only allows you to stay in good shape, but also reduces the risk of developing diabetes or pancreatic problems.
Foods with a high glycemic index
GI of pure glucose is taken as a basis and is equal to 100. High GI (over 70) is found in flour, starch and sweet foods. It is low (less than 50) in most vegetables and fruits.
There are exceptions, however. High GI have some products that even supporters of a he althy lifestyle find useful and he althy. For example, pumpkin, muesli with nuts and raisins, carrots and watermelon.
The GI of many foods can vary greatly depending on how they were prepared. For example, for potatoes, the GI can vary from 87 for boiled potatoes to 111 for French fries. Canned apricots have a GI of 91 and fresh apricots have a GI of 35.
Basic foods and their glycemic index
Fries - 111
Beer - 110 pcs
Dates - 103
Parsnak - 97
Buns - 95
Carrots (boiled or stewed) - 85
Unsweetened Popcorn - 85
Mashed potatoes - 83
Muesli with nuts and raisins - 80
Pumpkin - 75 pcs
Watermelon - 75
Oatmeal with milk - 75
Millet - 71
Chocolate - 70
Potato chips - 70
White sugar - 70
Semolina - 70
Also, let's not forget the list of high GI products is not everything. Relatively recently, a new and more informative way to assess the impact of carbohydrate intake has been used.
Glycemic load (GN) is the percentage of how much carbohydrate from food enters the bloodstream. One point on the glycemic scale corresponds to the consumption of one gram of glucose.
Also, the lower the glycemic load, the lower the percentage of pure glucose absorbed into the body and the better the digestive system works.