Foods with a high glycemic index – with an excess of them in the diet – can lead to obesity.
After eating these carbohydrate-containing foods, the amount of glucose in the blood quickly increases. This monosaccharide with six carbon atoms is a key supplier of energy, which is necessary for all the metabolic processes in the body. If energy is not immediately consumed, then glucose is stored in liver cells and skeletal muscle cells as a product of the enzymatic synthesis of glucose – glycogen. When there is no free space for “storing” glycogen, and products with a high glycemic index continue to enter the stomach and be absorbed, adipocytes, adipose tissue cells, are taken into account. Here, glucose turns into glycerin, and glycerin turns into triglycerides, that is, into fat …
The method for determining the glycemic index of foods was developed in 1981, but until today there is no consensus on the physiological mechanism of glucose uptake. There is a point of view, according to which not the rate of glucose absorption plays the main role, but the quantity. That is, foods with a high glycemic index are foods that, during the digestion process, give the body a large amount of glucose.
High glycemic index: table
As is known, the rate of cleavage of all consumed products (according to another version, the amount of glucose supplied to the body) is compared with 100 units that glucose has. Low glycemic index – from 10 to 40 units, medium – from 40 to 70 units, and more than 70 units – high.
Carbohydrates with a high glycemic index, which is equal to or exceeds glucose, are wheat flour (135), beer (110), hamburgers and dates (103), and white bread croutons and toasts (100).
The high glycemic index in the table is distributed from the higher numbers in descending order:
Fried potatoes, sweet pastries
Honey, mashed potatoes
Potato chips, cornflakes, carrots (boiled or stewed)
Condensed milk and cream, caramel, lollipops
Cream cakes (biscuit, sand, puff), pumpkin
Sugar, boiled potatoes in peel, potato chips, boiled corn, milk chocolate, halvah, jam, jam, sweet fizzy drinks, watermelon
High glycemic fruit
To fruits and berries, which are included in the category of carbohydrates with a high glycemic index, can be attributed to dried dates. Moreover, if the fresh glycemic index of dates is 103 units, then in the form of dried fruit – 146! And this is typical for dried fruits: the glycemic index of fresh grapes is 45, and raisins – 65.
Nutritionists say that fruits with a high glycemic index are all fruits that have a pronounced sweet taste. And if you take into account not the speed with which glucose is absorbed, but its quantity, then it is so. For example, 100 g of peach contains 6 g of sucrose, 2 g of glucose and