Glycemic index of croup: what it is and how to use?

For a simple man in the street, the phrase glycemic index may have little to say.But experts in the field of nutrition, as well as adherents of a healthy diet are well aware of this concept. This indicator is also important when planning the daily menu of those people who suffer from such a disease as diabetes.

The indicator, called the glycemic index (abbreviated GI), provides the effect of this product on the level of glucose in human blood. In this case, the causal chain can be represented as follows: high GI - high carbohydrate breakdown rate - increase in glucose concentration. That is why food products (including cereals) with high GI are prohibited for people with diabetes.

The croup, which has a high GI, gives energy to the body several times faster than the croup with a low GI index. A low GI croup contains fiber and provides a slower absorption of the product. If you systematically use foods with high GI, there may be a violation of metabolic processes, which adversely affect the concentration of sugar in the blood.

A product with a high GI index contributes to the development of a constant feeling of hunger. The consequence of this situation is the formation of fatty deposits in problem areas.

The following numerical values ​​exist for estimating the level of the indicator:

• if the indicator ranges from zero to thirty-nine, it is considered low;
• the mean is in the range of forty to sixty nine;
• a high level of the indicator is indicated by a value that exceeds seventy.

For those suffering from diabetes, as well as for people on a diet, make up reference tables. For them you can get information about GI of a product. Below is a variant of the table, which contains information about GI of the most common cereals. Values ​​range in ascending order from grains with the lowest GI. This is followed by the names of the products, the rate of which gradually increases.

Rating completes the croup with the highest GI:

• rice bran - 19;
• pea groats - 22;
• pearl barley - 20-30;
• flaxseed groats - 35;
• spelled - 40;
• Bulgur - 45;
• whole oatmeal - 45-50;
• barley groats - 50-60;
• crushed oatmeal - 55-60;
• brown rice - 55-60;
• buckwheat - 50-65;
• couscous - 65;
• white rice - 65-70;
• corn grits - 70-75;
• muesli - 80;
• semolina - 80-85.

Buckwheat groats are in demand among those who set a goal to eat properly or decided to lose a few extra pounds. Experts in the field of nutrition recommend that this product should be included in the diet of those who wish to become slim. The trick is that GI buckwheat in its raw form is 55, and for boiled cereal this figure is 15 units less, that is 40. The index value changes, therefore, due to the presence of water in the dish. An important point is the fact that reducing the glycemic index does not lead to the loss of vitamins, protein, minerals, antioxidants.

It is important to remember that when boiling in water (the process of cooking porridge or a side dish of cereals in any case involves this stage), the index will decrease. Another thing is if a milk component or granulated sugar will be added to the dish: in this case, an increased glycemic index of the product is provided.

As can be seen from the table above, the highest figure is inherent in white rice. It is cleaned, polished. His GI is 65 units. While in brown rice (which is unrefined and not polished), the indicator is 10 units less and makes 55.Based on this, it can be concluded that brown rice is more useful than white rice. It contains fewer calories, is rich in macronutrients and trace elements, amino acids, vitamins B and E. Its disadvantage lies only in the short shelf life.

Everyone has heard about the benefits of this product. As for GI oatmeal, then this factor is affected by the method of preparation.

If porridge is boiled in water, the index will be 40. In the case of milk, the index will be higher - 60. And if, in addition to milk, you add sugar, then the indicator will reach 65.

GI of oat flakes in raw form - 40. The highest level of the indicator is inherent in products like cereal and instant cereals. They are usually thoroughly supplemented with ingredients in the form of sugar, dried fruits, nuts, seeds. For such foods, the GI indicator is 80. Therefore, nutritionists recommend not to include them in the diet of both diabetics and those who are seeking to organize a healthy diet.

Krupa is clearly shown for diets for the purpose of losing weight, and for supporting people with diabetes. It is rich in plant fibers, protein, microelements and macroelements, as well as substances that reduce the concentration of glucose in the blood. The pearl barley porridge index does not exceed 20-30 units, which gives the right to refer it to the group with a low index and to apply it widely to the realization of the canons of healthy as well as diet food.

The family of wheat cereals by the value of GI refers to products that have an average value of this indicator. The smallest is the spelled (40), the largest is the couscous (65).

Porridges made from wheat cereals are considered to be high calorie dishes. However, the other side of the coin of their use in food is the possibility of reducing the level of glucose in the blood. As well as wheat cereals - the first assistants in solving problems associated with the normal functioning of the gastrointestinal tract. Able to normalize metabolic processes. They provide optimization of recovery of damage to the skin, mucous membranes.

Indicator GI for this cereal has an average value. For the product in its raw form, it is about 35, in the cooked state (after cooking porridge) - 50.

The product contains a significant amount of both trace elements and macroelements. In addition, it is rich in plant fibers, which provide the body with saturation for a long time. An important quality is the ability to reduce the concentration of glucose in a person’s blood. The substances contained in the product contribute to the elimination of excess cholesterol from the body. And they also help to increase the protective abilities of the body, normalize the functions of the nervous system.

To cereals with high GI carry millet. For him, this index is 65-70 units. What is characteristic: the saturation of sugar will be the higher, the greater the density of the finished dish. Therefore, it is recommended to use the product from time to time, as it has useful elements. It helps stabilize blood pressure, can be used as a preventive measure regarding the development of diseases of the cardiovascular system. The product is able to improve the digestive processes, cleanse the body of toxins and slags, speed up fat metabolism. Normalizes liver function and metabolism.

Porridge made from corn grits also has a high level of 70. This does not mean that you should completely abandon the product. After all, cereal from corn grits is rich in vitamins, amino acids, macronutrients and trace elements. However, its use should be dosed. The main condition is to cook the product on the water.In this case there will be a benefit both for the cardiovascular system and for the gastrointestinal tract. In addition, the product is a good prophylactic against anemia.

As for semolina, you can safely consider it a record holder for the low level of nutrients contained in the product. GI raw cereal is 60 units, while porridge made on water will have a figure of 70, and flavored with milk and sugar will acquire an index of about 95.

The ability to get a dietary meal is related to its proper preparation. If you pursue the goal of using a product with a low GI index, you should adhere to the following recommendations:

• avoid adding milk and granulated sugar to the porridge with a high glycemic index, since a large glycemic load is created;
• use natural sweeteners for cereals;
• when adding fats, preference is given to vegetable oils;
• to remember that unpolished grits, as well as wholemeal grits break down more slowly than products that have undergone prior mechanical processing (cleaning, grinding);
• if possible, limit or completely eliminate from the diet dishes with high GI;
• use in the process of cooking cereals steamer.

For information on how to use the glycemic index table, see the following video.