What is the "glycemic index" of foods? Why the glycemic index of food is not important How does the glycemic index affect weight.

Glycemic index(GI) is a dietary indicator that reflects the influence of consumed food products on the concentration of glucose in the blood. For the first time this concept was used in 1981 by University of Toronto professor David Jenkins, who set out to develop an effective and safe diet for people with diabetes. A Canadian scientist considered it unconvincing that all products containing sugars have the same effect on changes in blood glucose levels. In order to refute this theory, Jenkins conducted a whole range of experiments that made it possible to track the processes occurring in the body.

During the study, subjects were asked to try various products containing a fixed amount (50 g) of carbohydrates, and take tests to determine the concentration of sugar in the blood. The results of these analyzes were compared with the indicators obtained in the study of the blood of a person who ate 50 g of pure glucose. Bottom line scientific work, which lasted more than 15 years, was the development of a conceptual new classification products.

In accordance with this classification, carbohydrate-containing products are divided into three large groups:

• with high GI (from 70);
• with an average GI (more than 40, but less than 70);
• with low GI (not higher than 40).

This article will focus on foods with a low glycemic index and their impact on the processes occurring in the human body.

Benefits of Including Low GI Foods in Your Diet

Eating foods with a high glycemic index is accompanied by a sharp increase in the concentration of glucose in the blood and the active synthesis of a pancreatic hormone called insulin. Insulin promotes uniform distribution sugars in all organs and tissues human body and partially converting them into fats. In addition, the hormone produced by the pancreas protects the already present in the body. body fat from splitting and converting into energy. Thus, the regular inclusion of foods with a high glycemic index in the diet contributes to the accumulation of subcutaneous fat and a systematic set excess weight.

When eating low GI foods, the situation changes radically. Products belonging to this group are digested for a long time in the gastrointestinal tract and do not provoke sharp increase blood sugar concentration. The pancreas synthesizes insulin in small quantities, which means that the prerequisites for excessive accumulation of subcutaneous fat disappear. In other words, including low GI foods in your diet and avoiding high GI foods is one of the keys to losing weight. Along with this, following a diet based on eating foods with a low glycemic index has a beneficial effect on lipid profile blood and helps prevent the development of a number of cardiac diseases.

Low glycemic index food table

The list of foods with a low glycemic index includes:

• vegetables;
• pasta, for the preparation of which durum flour was used;
• most of the fruits and berries;
• raw oat flakes;
• greenery;
• whole grains, whole grain bread;
• nuts;
• legumes;
• mushrooms, etc.

For more information on low GI foods, see the table below.

It is easy to see that the above list does not include meat, fish, poultry and other protein products. This is explained by the fact that protein food practically does not contain carbohydrates, which means that its glycemic index tends to zero.

Factors affecting the glycemic index of foods

• One of critical factors, capable of increasing or decreasing the glycemic index, is the level of culinary processing of products. Refined foods (such as refined sugar or polished rice) and overcooked foods almost always have a higher GI. So, for example, the glycemic index of raw carrots is 34, and boiled - 86.
• Fibrous, tough foods that require a long digestion, as well as foods with high content fiber almost always has a low glycemic index. For example, the GI of ripe fresh apples is 29, and the glycemic index apple juice without pulp and sugar - 39.
• Foods rich in simple (fast) carbohydrates have a higher glycemic index compared to foods rich in complex (slow) carbohydrates.
• The more fat and protein components in a food, the lower its glycemic index. Fats and proteins slow down the digestion of starch found in consumed foods and increase the time it takes for them to be completely digested.
• Foods that contain resistant starch have a lower GI than foods rich in easily digestible starches.
• The riper vegetables or fruits, the higher their GI. So, for example, the glycemic index of slightly green, unripe bananas ranges from 29–45, while overripe bananas reach 80–90.
• In most cases, acidic food has a low GI: the acids present in its composition slow down the process of assimilation of starches. Conversely, salt added to meals accelerates the absorption of glucose and significantly increases the glycemic index of foods.
• Grinding foods during cooking contributes to their glycemic index. The digestion of crushed food takes less time, which means that the absorption of the sugars contained in it occurs much faster.
• The glycemic index of foods directly depends on what sugars are present in their composition. For example, meals containing glucose (glucose syrups, some juices, sports nutrition etc.) dramatically increase blood sugar and have a high GI. At the same time, foods containing fructose (many fruits and berries) practically do not increase the sugar content in the blood, which means they have a low glycemic index.

The principle of calculating the glycemic index in food products (PP) is based on the glycemic index of glucose - it is 100. In other PPs, depending on their composition, it can range from 0 to 100. Carbohydrates from foods with a high index are quickly absorbed and cause rapid rise glucose levels, and from PP with low - slowly and do not provoke a sharp rise in glucose.

What is a "glycemic index"?

The glycemic index (or GI) is a measure of the effect that each food product has on blood glucose levels after eating it. It depends on the rate at which carbohydrates found in PP are absorbed in the body and increase sugar levels.

The GI index in products depends on a number of additional factors:

• type of carbohydrates - in simple GI high, in complex GI low;
• the degree of maturity - in more ripe vegetables and fruits, the GI is higher;
• the level of fat and protein - the higher this indicator, the higher the GI;
• the amount of fiber in the product - the more it is, the lower the GI;
• cooking method - usually after heat treatment GI gets higher.

At frequent use eating foods with a high GI causes a metabolic disorder in the body:

• the level of sugar rises;
• the feeling of hunger appears faster;
• the process of deposition of fats in tissues is accelerated.

Including more low GI foods in the diet reduces the risk of developing, and.

It is not only people with the above diseases who have to monitor the GI in their daily diet. This indicator is extremely important for athletes. For long workouts or competitions, they are advised to include more low GI foods in the menu, and for short and intense workouts or recovery after significant loads, they should include high GI foods.

High GI Foods

The energy obtained from carbohydrates is used by the body for the following needs:

• to replenish muscle glycogen stores;
• to accumulate reserves for the future.

Foods with a high GI contain more fast carbohydrates, which rapidly give up their glucose, which is transformed into energy. Excess energy cannot flow into muscle tissue and is deposited in the form of fat reserves, and blood sugar levels become high.

Low GI Foods

Low GI foods contain more slow carbohydrates. These include most fresh vegetables, fruits, legumes, durum wheat pasta, oatmeal, and brown rice. Their use does not cause a sharp increase in sugar levels and does not contribute to the deposition of fat. That is why most diets include a large number of low GI foods.

Disputes of specialists around GI

Experts from the World Health Organization and many doctors recommend that patients with GI levels should be monitored. But a number of other experts argue that it is very difficult to monitor such indicators in practice.

The value of GI in the same product in different studies may vary. This indicator can be affected by the intensity of digestion during the day, the state of the product (for example, the maturity of the fetus), and the combination with other ingredients in the dish.

However, even taking into account these differences, it can be concluded that there are many useful products low GI. They are low in fat, high in vitamins, fiber and minerals. That is why tables with GI indicators can be useful for compiling a varied daily menu. In addition, moderate consumption of high GI foods will also not be harmful to health. Perhaps in the future, new studies of this indicator will facilitate it more full application on practice. In the meantime, GI charts can be used with the principle of moderation and dietary strategy in mind.

Nutritionist Marina Makisha talks about the glycemic index:

When choosing foods, it is important to pay attention to their food GI. It shows how much a particular product changes blood sugar levels.

As you know, carbohydrates are divided into "fast" and "slow". Monosaccharides or fast carbohydrates are easily digested, provoking a sharp increase in blood sugar levels. If glucose is not immediately involved in physical exertion, then the body leaves this energy "in reserve", which is expressed in the form of body fat.

Polysaccharides or slow carbohydrates are absorbed by the body longer, gradually supplying the body with glucose. Thus, the glucose level is maintained without sharp fluctuations and for a long period of time, and for all this there is a table of glycemic indices.

What is the glycemic index?

Fast carbohydrates are useful when high energy expenditure is required, such as during a series of tiring physical activities. For this, special energy drinks were invented, which very quickly give the body necessary elements for a sharp increase in blood glucose levels. When this level rises, the body responds by producing insulin.

This substance acts as a "transport" for glucose, delivering it to fat cells. That is why you should not exceed the rate of carbohydrate intake or consume the entire volume, because otherwise they will be deposited in subcutaneous fat. It was good at the time primitive people, then food was not guaranteed to a person, and the fat reserve served as a safety net for unforeseen circumstances.

But in our time of constant struggle for the ideal form, subcutaneous fat something unimaginably negative. First of all, fat is the enemy, of course, for the weak half of humanity.

Slow carbohydrates are good for the body when it is in the process of recovery. In ordinary life, a high level of glucose in the blood is not needed, a person needs a gradual supply of energy throughout the day. The Diet Index is a measure of how quickly carbohydrates will be in the blood. From this, carbohydrates in specific products are called “fast” or “slow”.

Glucose was used in the calculation of the glycemic index for comparison. Its index is 100. All other foods are rated from 0 to 100. But many foods overcome the bar of 100, as you can see, they are ahead of even glucose in the speed of getting into the blood.

If we take glucose as a starting point, then all other products are evaluated by what level of sugar in the blood is in the body after taking 100 grams this product compared with the same 100 grams of glucose.

If the level is 50% of blood sugar after glucose, then the GI of this product is 50, and if 110% of sugar, then the index will be 110.

What determines the glycemic index of foods

It depends on many circumstances. Important individual reaction and the presence of deviations from the given data. The index is also affected by the specific type of carbohydrates (fast or slow), and the amount of fiber in a particular product. Fiber can significantly extend the time of digestion, making the intake of glucose uniform and gradual. The GI is affected by the type of proteins and fats in the product, and their amount.

All factors are taken into account by nutritionists and collected in summary tables. GI also depends on the way specific dishes are cooked, this fact is very difficult to take into account. But the influence of this fact is not essential to pay attention to it.

What foods to choose, given their GI indicators

Foods with a high glycemic index have the following advantages:

• A surge of strength, due to a sharp increase in energy;
• Rapid increase in blood sugar.
• Foods with a low glycemic index also have their benefits:
• The gradual provision of glucose to the body throughout the day;
• Decreased appetite;
• A slow increase in sugar levels, which reduces the likelihood of deposition of subcutaneous fat.

Disadvantages of high glycemic index foods:

1. Enough Great chance the appearance of body fat due to unstable blood sugar levels;
2. The body is provided with carbohydrates for a short time;
3. The products are not suitable for diabetic patients.

Disadvantages of foods that have a low glycemic status:

• Low efficiency of reception during physical exertion;
• Difficulty of preparation. There are quite a few low GI foods that you could snack on.

by the most right approach is a combination of both types of foods in your diet. Which does not negate the need for careful selection and distribution throughout the day, for example, it can be coffee and dates, mango and melon.

Dairy indicators

dairy product They form the basis of the diet of many people, including athletes. The nutritional value such food products is beyond doubt, moreover, they are not expensive and available. Many countries recognize the manufacturing industry as one of the most important.

Modern technologies allow a person to choose dairy products based on their tastes and preferences. There are various drinking yoghurts on the market, skim cheese, curds and many other varieties of these products, and some can be consumed with coffee.

All this maximally ensures the need of people for protein and other vital important elements. Dairy products are also the basis for the production of most proteins. Whey and casein are widely used in the manufacture of such products. With the help of filtration and hydrolysis, preparations are obtained no longer with low, but with high level biological value.

Indicators of bread, flour products

No matter how much a person cares about the figure, appearance and their health, few people can completely refuse bread. Yes, this is not necessary. Nowadays, many types of bread are available, some people have bread machines at home, and anyone can choose a type of bread based on its calorie content and other characteristics.

You need to carefully choose the finished products. Many types of bread contain flavor additives, seriously increasing the index. All kinds of sweeteners, flavor enhancers, a variety of dough leavening agents change the index of the final product.

If a person independently monitors his diet, it makes sense to choose simple varieties of bread. Or bake it on your own at home.

Glycemic index of cereals

In the diet of people with constant physical activity, important place occupied by cereals. With large reserves of carbohydrates that supply the athlete's body with energy for muscle growth and training, grains have a low GI, which makes such products simply indispensable.

Not all grains are popular (for example, barley porridge), but you can easily get used to them, realizing what invaluable health benefits they bring. Porridge for breakfast is a must for athletes without coffee, but with fruit, you can add dates and mangoes, melons, even grapes here.

Even within strict diet, you can afford to eat nutritious porridge in the morning. Cereals contain a small amount of fat. Carbohydrates are represented by polysaccharides, which provide slow and gradual increase blood sugar levels, which gives strength for a long time.

However, you can not get carried away with all sorts of additives to cereals. If you add milk - then only skim, if sugar - then a small amount. When adding other products, the final GI of porridge can change dramatically, deviating significantly from base values declared in the table.

For many people, avoiding sugary foods and confectionery makes life very difficult. People cannot overcome the love of sweets by any means. In our time, the production of confectionery products has been elevated to the rank of art: confectioners become media people, and their products are exhibited at expositions. Of course, giving up the current variety of types of confectionery is not easy, just like giving up coffee.

Comparing products with the glycemic value table, sometimes you can afford some sweets and coffee .. Provided right combination products and their choice with a minimum glycemic index. A sufficient part of the products have low GI values ​​and a good digestibility factor. If you combine your favorite foods with others that reduce the index, then you can safely eat sweets.

In any case, doctors advise taking foods with a high GI in the morning or immediately before training.

Eating such food after exercise will lead to back effect: due to rapid absorption, insulin will be released and glucose will quickly pass into subcutaneous fat. Of course, such a result from studying the glycemic indices of foods is not desirable.

Indicators of vegetables and fruits

With vegetables and fruits, everything is quite simple. Vegetables are considered ideal products for an athlete, as they contain a lot of minerals, vitamins and other trace elements. Vegetables contain a lot of fiber, which promotes active digestion. In addition, vegetables have almost no fats and carbohydrates. At the same time, eating vegetables can effectively suppress appetite without providing energy to the body, which will force it to use subcutaneous fat.

Vegetables lower the overall GI of foods: if vegetables are consumed along with high GI foods, the rate of glucose entry into the blood becomes slower and lasts a long time.

Fruits are an indispensable supplier of L-carnitine, which enhances fat burning processes. Contrary to popular belief, fruits, mangoes, do not have as high a glycemic index of foods as they seem, one can even say that it is low, and this can be found when talking about melons, or eating grapes, mangoes, etc.

A large number of different fruits contain a lot of fiber, which is known to lower the GI. If you eat a banana or a mango after a workout, for example, a bunch of grapes will give the body a long and smooth source of carbohydrates to replenish lost energy.

The drinks

Most drinks tend to have a fairly high glycemic index, just like coffee. This is due to the fact that sugar is here in dissolved form, in coffee, and the body absorbs it faster, like coffee. Moreover, many drinks are carbonated, which increases the digestibility of sugar.

But there are also useful points in this. For example, when using creatine, the intake is indicated precisely simple carbohydrates, providing the conversion of creatine to creatine phosphate in muscle cells. In this regard, grape juice is ideal, which has optimal indicators for the absorption of creatine.

It is worth noting that, for example, red wines have a low GI but improve digestion. Based on these characteristics, nutritionists advise drinking a small amount of dry red wine with the main meals, but not beer, so as not to know what it is.

Oils, sauces

The fact that sauces and oils have a low GI level is good only at first glance. A large amount of fat compensates for this indicator.

Of course, it is difficult to do without oil at all, as well as without coffee, you just need to choose natural vegetable oil such as olive oil.

nuts

Nuts have a low glycemic index, and this usually makes you think that the product is an excellent source of protein. It is not that simple. Nuts contain a large amount of fat, and are difficult to digest by the digestive organs. as a regular source useful substances nuts cannot serve most athletes.

After heat treatment, nuts practically do not change their index, leaving it low, but taste qualities spoil. Therefore, nuts are best viewed as a small dessert and an infrequent addition to the diet, like coffee.

Diets based on the glycemic index of foods are difficult to follow. Not all people have the time and patience for this. However, to get a general idea about the features of the products is not difficult. Under equal conditions, for the daily diet, you need to choose products that have a small index. During or before a period of physical activity, foods with a high glycemic index should be consumed.

1. Vegetables have a low glycemic index. In addition, they can, when taken together, lower the GI of other foods. Vegetables are an excellent source of fiber and vitamins, they improve the functions of the digestive tract. If it is necessary to lower the GI of the consumed dishes or the general diet, then along with dishes containing an increased GI, it is required to take foods with fiber, primarily vegetables.
2. The most elevated GI has beer, carbonated drinks and some types of flour and confectionery products, full statistics always highlight them.
3. The index also depends on the method of preparation. During the heat treatment, carbohydrates and proteins are partially denatured. For example, the glycemic index of mashed potatoes is significantly lower than that of boiled potatoes. Potatoes have the lowest GI when cooked in their skins. This is due to the fact that the product contains starch. Any foods with starch (cereals, cereals or pasta) lose their glycemic index during cooking.
4. Throughout the day, the level of the glycemic index of foods should be reduced. By evening, the index should be minimal. During sleep, the human body almost does not consume energy, so excess blood sugar inevitably leads to the deposition of subcutaneous fat.

Food Glycemic Index Table

The glycemic index refers to foods rich in carbohydrates, such as bread, fruits, pasta, muffins, vegetables, cereals. What is the glycemic index?

Glycemic index is a conditional parameter that shows how carbohydrates contained in food affect blood glucose levels. The higher the glycemic index of a food, the faster the blood glucose level rises.

As you know, any form of carbohydrates contained in food (starch, dextrose, sucrose, etc.) are converted into glucose when they enter our digestive system. There is nothing surprising in this, because it is in the form of glucose that our body transports carbohydrates throughout the body.

Different foods release their carbohydrates at different rates. The glycemic index measures the rate at which food carbohydrates are converted into blood glucose. Glucose has the highest glycemic index of 100 units, as it is almost instantly absorbed and enters the bloodstream. All other products are compared with glucose.

The higher the glycemic index of the product, the more glucose enters the bloodstream per unit time. What happens when glucose enters the bloodstream? The body immediately begins to produce the hormone insulin.

The more glucose, the more insulin enters the blood. And the faster this glucose enters, the faster this hormone is produced. And insulin, as you know, is one of the main anabolic hormones that contribute to the accumulation nutrients in the body (including fats). Insulin very quickly "cleanses" the blood of carbohydrates, fatty acids and amino acids, placing them in the appropriate cells of the body.

When the amount of nutrients in the blood decreases, we feel it as hunger.

What is the glycemic index?

If we give the body a reason to quickly cleanse the blood of nutrients, we thereby push ourselves to a constant feeling of hunger. And if you're overweight, you don't need it.

On the other hand, if you have poor appetite and there is a need to gain weight, you understand what needs to be done. Help your body get hungry!

Sugar, honey, sweet fruits, refined white bread, cakes, white rice have an extremely high glycemic index. Tellingly, after a "sweet orgy" hunger begins to overcome very soon, literally after an hour and a half returning to its original level, and then continuing to only intensify.

But foods with a low glycemic index (less than 55, if we take the glucose index as 100) give longer satiety, since the blood glucose level sufficient to feel full is maintained more steadily.

Dr. David Ludwig of the Boston Children's Hospital conducted a study on the relationship between the level of the glycemic index of food intake and subsequent calorie intake. The result is convincing: after a meal with a high glycemic index fat people consumed 81 percent more calories than after a low-glycemic meal. “The rapid uptake of glucose leads to a rise in the level of norepinephrine, which induces a subsequent desire to eat,” Dr. D. Ludwig points out.

Glycemic index properties

Simultaneous use carbohydrate products with protein reduces the glycemic index of carbohydrate foods. That is, carbohydrates from them are absorbed more slowly, which prevents too much insulin secretion.

Consuming foods with a high glycemic index large quantity fiber lowers their glycemic index. Fiber slows down the absorption of fast carbohydrates. This is why whole fruits are so much healthier than juices for people looking to lose weight.

Some foods increase their glycemic index significantly when cooked. For example, celery. Raw celery has a GI of around 35. Cooked has a GI of around 85.

Foods with a low glycemic index curb appetite

Moreover, if you combine several foods with a low glycemic index in one meal (for example, oatmeal, yogurt, or cottage cheese and an apple), then the appearance of hunger will not only move away, but you will not overeat at the next meal, because the body will still be be under the influence of a previous intake of foods with a low glycemic index. The combination of protein and carbohydrate products slows down the process of digestion of carbohydrates.

That is why nutritionists advise starting the day not with sweet muffins with sweet coffee, but with complex carbohydrates(cereals, whole grain breads) and dairy and other protein products - they have a low glycemic index.

My personal observations show that if you start the morning with fast carbohydrates, then literally “the mouth does not close” during the day. I want to eat something all the time. And for some reason it's sweet. It's a vicious circle...

Below is a table of glycemic indexes for some foods. The table is quite accurate, as it is taken from a serious source.

It's easy to adjust your diet to these simple recommendations and enjoy the result. However, do not forget that the reason increased appetite psychological discomfort, life disorder and uncertainty, excessive stress can also serve.

(GI) - an indicator of the impact of carbohydrate-containing foods on the level of glucose (sugar) in the blood, stimulating the production of the insulin hormone of the pancreas. Differentiates products that provoke weight gain, controls the consumption and quality of carbohydrates. GI is consistently taken into account in diet plans for diabetes management, coronary disease heart disease, obesity, or while maintaining a healthy lifestyle and professional sports.

History of glycemic index research

The question of the effect of carbohydrate-containing products on glycemia (blood glucose level) was raised in the seventies of the twentieth century by Professor L. Krapo of Stanford University as part of a study of metabolic processes. The professor questioned the generally accepted postulate about the same insulin response of the body in response to the intake of different groups of carbohydrates and proved that the effect on glycemia of products with the same carbohydrate concentration is different.

The very concept of "glycemic index" was introduced only in 1981 by Professor D. Jenkins, who, based on the results of Crapo's research, developed a method for calculating the GI and classified foods according to this indicator into three groups:

• GI 10-40;
• GI 40-50;
• GI over 50.

The starting point for measuring the GI level was taken to be glucose equivalent to 100 units, which meant instant absorption and entry into the blood.

Relationship between GI, insulin production and weight gain

Insulin produced by the pancreas is responsible for the breakdown and processing of carbohydrates entering the body, energy processes, metabolism and transport of nutrients into cells. The glucose obtained as a result of the breakdown of carbohydrates is used for current energy needs and for replenishing glycogen stores in the muscles. The excess is not utilized, but enters the body's fat depots. The other side of insulin's work is blocking the reverse conversion of fat mass into glucose. Eating foods with a GI over 50 causes a persistent excess of glucose, unnecessary reserves of which replenish the subcutaneous fat layer and provoke weight gain. A permanent excess of sugar in the blood gives a metabolic disorder.

Glycemic Index and Glycemic Load

When developing a diet and individual nutrition, focusing solely on GI indicators is erroneous for three reasons.

Reason #1. The GI value is correlated with the degree of maturity and the way the product is processed. The glycemic index for corn kernels is 70, and corn flakes, even without additional flavor enhancers, are equal to 88. The GI of a green unripe banana is 40, and a ripe fruit reaches a value of 65.

Reason number 2. In addition to the glycemic index, the value of the glycemic load (GL) is important, calculated by the formula: GI multiplied by the amount of carbohydrates contained in 100 g of the product, divided by 100. When on an equal footing glycemic index, the glycemic load of foods varies. The GI of watermelon is 75, sweet fried cheesecakes - 76 units. The carbohydrate content is 6.8 for watermelon and 38.8 for cheesecakes. According to the above formula, the glycemic load of watermelon is 5.1, cheesecakes - 29.4. With a similar GI, the degree of usefulness of these products is not the same. The dynamics of the glycemic index is identical to the glycemic load. The lower the GN score, the higher the chances of maintaining weight within the normal range.

Reason number 3. There is no relationship between GI and calorie intake. A number of products with a GI below 50 calories and vice versa. For example: the glycemic index of olives, lentils and corn is 15, 25 and 70, but the calorie content of corn (123 kcal) is lower than that of olives (175 kcal) and lentils (327 kcal).

Glycemic index and diet

proper nutrition, healthy lifestyle life, weight control and reduction in fat percentage limits the consumption of foods with a glycemic index over 50. Preference is given to food with a GI within the 10-40 group, and the intake of carbohydrates and carbohydrate-containing foods is transferred to the first half of the day. However, in this mode there are exceptions related to the schedule and intensity of training.

The intake of foods with a glycemic index level greater than 50 is acceptable before, during and after training and is regulated by a number of reasons.

Before training. The intake of carbohydrates with a GI over 50 is appropriate before the serious energy expenditure associated with short intense training. For nutrition before long physical activity choose foods with a glycemic index in the range of 10-40.

During a workout. The systematic use of foods with a GI level of up to 40 provokes the onset of a state of hypoglycemia (a drop in blood sugar), accompanied by disability, trembling, cold sweat and chills. Loss of strength is also possible during training. In this case, it is necessary to take fast-digesting carbohydrates in soluble form with a GI exceeding 50, instantly absorbed by the body (as an option - taking glucose).

After training. During this period, replenishment of the wasted energy reserves is required, so the immediate intake of carbohydrates with a glycemic index over 50 after training is necessary. The production of insulin provoked by such products gives an anti-catabolic effect and prevents the destruction of muscle proteins. An hour after leaving the gym, the body will need products with an average glycemic index or with a GI below 40.

Instructions for use

The glycemic index is a value recommended for taking into account in order to maintain weight indicators or reduce body weight. However, it is necessary to evaluate the diet from the standpoint of a total understanding of the glycemic index, glycemic load, calorie content of the product and percentage proteins, fats and carbohydrates.

Food glycemic index table