The glycemic index for weight loss. Products table

Read about what the glycemic index is, why it is important for weight loss, and what foods should be avoided to speed up fat burning.

The glycemic index for weight loss.  Products tableThe glycemic index for weight loss. Products table

What is the glycemic index of foods? Why is it so important for losing weight? We will understand in more detail what this value is, what is its importance, and also find out which foods should be included in your diet and which ones are best avoided.

The effect of different foods on blood sugar cannot be quantified, so blood counts must be measured after certain foods are consumed.

The glycemic index (GI) is determined in the same way. It shows how quickly carbohydrates are digested and absorbed from food. According to this indicator, they are divided into groups according to their ability to influence blood glucose levels.

Foods with a high GI are quickly absorbed into the bloodstream and cause a sharp rise in glucose levels. Low-GI foods, on the other hand, break down more slowly and help maintain a constant sugar level.

That is why some foods give us a boost of energy for several hours, a feeling of fullness and the ability to keep weight under control, while others only cause drops in blood sugar.

Glycemic index and weight loss

With constant blood sugar levels, our bodies have enough ready-made fuel for the brain and muscles. When glucose levels drop too much (hypoglycemia), we feel tired, dizzy, and generally unwell. And if sugar rises sharply, then it falls just as quickly.

To slow the release of glucose into your bloodstream, include low GI foods in your diet. Having a snack a few hours before your workout will allow you to exercise more efficiently and keep your energy levels high.

A high GI snack is required within 30 minutes of a high-intensity workout (such as strength training). It will help you replenish your energy reserves and begin the recovery process.

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Low-GI foods take longer to digest, so you don’t feel hungry for longer, which is important for weight loss. To control appetite and prevent overeating, it makes sense to have a few more low-GI snacks in addition to your main meals. In addition, replacing high-GI foods with similar low-GI foods will lower your blood insulin levels and speed up fat burning.

How to switch to a low GI diet

  1. Start eating healthy and balanced. Your diet should be low in fat, moderate in carbohydrates and protein. In order to provide the body with the necessary vitamins and minerals, the diet must be varied. Include more fiber on your menu.
  2. Pay attention to what carbohydrates you eat the most during the day. They form the basis of your diet. Try to replace at least one carbohydrate food with a similar but low GI (for example, white rice for brown). Swapping out half of your carbs for low GI foods will lower the total GI in your diet.

GI table of some foods

Low GI (<50)

Medium GI (50-70)

High GI (> 70)

Rye whole grain bread (58)

Whole grain bread (65)

White bread (100)

Apples (38)

Jacket potatoes (65)

Baked potatoes (95)

Beans (34)

Oatmeal (60)

Honey (90)

Bitter chocolate (30)

Banana (60)

Pumpkin (75)

Lentils (29)

Buckwheat (60)

Watermelon (75)

Grapefruit (26)

Grapes (55)

White rice (70)

Cauliflower (15)

Brown rice (50)

Milk chocolate (70)

We have compiled two examples of menus with different GIs. Compare them and try to adjust your diet accordingly.

High GI menu

  1. Breakfast: cornflakes with milk, 2 slices of white bread with jam.
  2. Snack: 2 biscuits, coffee with milk.
  3. Lunch: ham, salad, white rice garnish, apple.
  4. Snack: 2 bananas
  5. Dinner: fried chicken with baked potatoes, sweet pie.

Low GI menu

  1. Breakfast: oatmeal, 2 slices of whole grain bread with jam.
  2. Snack: 2 whole grain toast, coffee with milk.
  3. Lunch: ham, salad, brown rice garnish, yogurt.
  4. Snack: 2 apples.
  5. Dinner: baked chicken, boiled potatoes in their skins, low fat ice cream.

Foods such as chicken, beef, fish, eggs, and avocados are almost completely carbohydrate-free. By themselves, they have little or no effect on glucose levels.

Alcoholic drinks, especially wine, also have a low GI. You can include them in the menu, but do not forget about their calorie content.

Low GI foods are great for weight loss due to their low absorption rate, and their ability to maintain constant blood sugar levels helps reduce sugar cravings.

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