The glycemic index of foods provides information on how much your blood sugar levels rise after consumption. Many people orient themselves on the GI for various reasons in their diet and prefer to eat foods with low glycemic index, which you can find here in a list.
- 1 What is the glycemic index?
- 2 Why are foods with a low GI worthwhile?
- 3 List: Foods with a low GI
- 4 Can the GI really help with losing weight?
What is the glycemic index?
The glycemic index is a measure of how fast and how much a food causes blood sugar to rise. The guiding value is glucose, which causes the strongest increase in blood sugar among all foods. Grape sugar has a glycemic index (GI) of 100. Bananas, for example, have a value of about 52. They make blood sugar – put it a little simple – rise half as fast as glucose.
All other foods have an index of between 0 and 99, with blood sugar levels rising sharply after eating at high levels and little at low levels.
Why are foods with a low GI worthwhile?
Benefits for diabetics Type 2
Diabetics with type 2 diabetes must keep a constant eye on their insulin levels. If you consume foods with a low glycemic index in particular, they can more easily prevent dangerous low sugar. This can occur when insulin levels drop rapidly after eating food with a high GI.
Benefits for endurance athletes
Endurance athletes are advised to feed on low-GI foods about an hour before a competition. This way, the insulin level remains relatively constant and a consistent and even energy supply can be guaranteed during the physical stress.
Benefits of losing weight
By adding foods with a high GI, your blood sugar level increases greatly, a lot of insulin is released. This is to store more glucose and fat in the cells, which allows you to change faster. The increased insulin level drops sharply after a short time. This can lead to sudden cravings. However, a low glycemic index is designed to keep you full for longer. So the lower the GI, the better.
You can fight cravings with little tricks in everyday life!
List: Foods with a low GI
A low glycemic index is referred to when the value is below 50. However, some nutritionists also divide foods into a dried way: Then the low GI ends at about 30, the middle one at about 70 and everything above it has a high GI.
In this table you will find many foods that have a glycemic index below 50.
Foods with a GI of 0 to 29:
|Coffee, tea||0||Green lentils||22|
|Seafood||0||Chocolate with 70% cocoa content||22|
|Sour cream||0||Barley groats||25|
|Green Salad||10||Red lentils||25|
|Zucchini||10||Brown & yellow lenses||30|
|Butter milk||15||Green beans (fresh)||30|
|Peanuts (natural)||15||Carrots (raw)||30|
|Low-fat yogurt||15||Milk (skimmed)||30|
Need diet: You may want to read about glyx diet
Foods with a GI from 31 to 49:
|PEAR||35||Rye wholemeal bread||40|
|Figs (dried)||35||Red kidney beans||40|
|Horseradish||35||Whole wheat bread||40|
|Orange||35||Whole wheat pasta||40|
|Sunflower kernels||35||Spelt (wheat)||45|
|Tomato juice||35||Fruit ice cream||45|
|Whole milk||35||Carrot juice||45|
|Apple juice (unfiltered)||40||Lactose||46|
|Canned lentils||40||Pineapple juice||48|
|Peas (fresh)||40||Baked beans||48|
Warning: Foods with the highest GI include soft drinks such as cola or lemonade (70), gnocchi (70), chocolate bars (70), ketchup (80), cornflakes (85), honey (90) and fries (95).
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Can the GI really help with losing weight?
It is disputed whether attention to the glycemic index in diet alone really leads to weight loss. After all, it depends most important on the amount of food you eat and thus also the amount of carbohydrates it contains. Therefore, the GI can have a bit irritating as a value. In addition, it often plays a role whether food is cooked or eaten raw: Cooked, the GI can be quantities higher. The combination of the individual foods can also influence the glycemic index. So you should not rely on a table of foods with a low GI alone if you want to lose weight, but also always look at the nutrient distribution.
Does the glycemic index matter to you or rather not? Tell me by leaving a comment.