For proper nutrition it is necessary to take into account the glycemic index of products

At the end of the 20th century, a system was developed for the classification of products by the level of glucose in the blood after a short time after the reception of a food product. To do this, introduced the concept of "glycemic index of products." It reflects the magnitude of the increase in blood sugar levels from the eaten product. For the standard is most often taken glucose, its index is 100.

The higher the glycemic index of foods, the higher the blood sugar rises after its intake and the insulin is more developed. This hormone distributes sugar to the tissues of the body for its use or the deposition of excess in some areas of the body in the form of fat. Also, insulin prevents the conversion of stored fats into glucose, which will be instantly processed by the body. This mechanism of accumulation came to us from ancestors, when fat reserves in case of a lack of nutrients were the guarantor of survival in difficult periods of food deprivation.

After a sharp surge in glucose levels, there is an equally sharp decline, which causes a false sense of hunger. The use of a large number of foods that have a sufficiently high glycemic index can not only cause an unreasonable feeling of hunger, but also stimulates the development of type 2 diabetes, headaches and dizziness, high blood pressure, obesity and other diseases.

At the same time, with the intake of several foods that have a low glycemic index, the appearance of hunger is noticeably delayed, and you will eat much less in the next meal. Therefore, nutritionists advise morning to start with several dishes of this category: cereals, vegetables, whole-grain bread, sour fruits, dairy or other protein products, and fiber.

The glycemic index of products varies and depends on the degree of food processing. For example, raw vegetables have this indicator much lower than cooked (raw carrots - 35, boiled - 85). Fruits or vegetables are better with peel - it contains only fiber, which slows the flow of glucose into the blood, reducing the total glycemic index of foods or meals in general.

With the increase in the degree of grinding of the product , its glycemic index increases: buns of high-grade flour - 95, white bread from first grade flour - 70, of coarse flour - 50, of wholemeal with bran - 35. For this reason Most diets suggest consuming exclusively flour products from low-grade flour.

For most people it is desirable to eat foods with a small glycemic index. After their admission, slow assimilation of products takes place and a smooth rise and fall in the amount of glucose in the blood. This allows you to not feel hunger, control weight and avoid accumulation of fatty deposits with a general low calorie content. To account for this parameter, you will need a table. Glycemic index is usually divided into three categories:

• Low - up to 40.
• The average is from 41 to 70.
• High - more than 71.

It should be remembered: the more fat, protein and fiber, the lower the glycemic level of foods. Protein products, acid and fiber can greatly slow the flow of glucose into the blood, which allows you to reduce the overall glycemic level of the meal and thus adjust the diet.