Usually, the value of the amount of glucose in foods interests people with diabetes of the first and second type, as well as those who want to get rid of excess weight. The glucose content is characterized by the glycemic index (GI). There is even a special table that will be given below and categorized.
There are products that do not contain glucose. These usually include high-calorie foods - lard, vegetable oils. In such a food there is bad cholesterol, which provokes the appearance of cholesterol plaques and, as a result, the blockage of blood vessels.
This article presents products of plant and animal origin that have high and low glucose levels.
Glycemic Product Index
This indicator shows how certain foods affect the increase in blood glucose levels after they are eaten. The basis is taken GI glucose, which is equal to one hundred units. All other products are repelled by this value.
It should be borne in mind that products can increase their value after heat treatment and changes in consistency. But this is the exception rather than the rule. Such exceptions include boiled carrots and beets. When fresh, these vegetables have a low amount of glucose, but in boiled water they are quite high.
Also an exception are juices made from fruits and berries with a low amount of glucose. When processed, they "lose" fiber, which in turn is responsible for the uniform distribution and flow of glucose into the blood.
All foods and beverages according to glucose content are divided into three categories:
- 0 - 50 units - low value;
- 50 - 69 units - the average value, such food is harmful to diabetics and is not recommended for those struggling with excess weight;
- from 70 units and higher - high value, food and drinks with such indicators are banned for patients with "sweet" disease.
It should also be noted that completely healthy people should exclude food and drinks with high GI from the diet, since such food does not carry any value for the organism and does not eliminate for a long time the feeling of hunger.
Cereals are an irreplaceable source of energy, they give a feeling of satiety for a long time and charge with energy. Some of the types of cereals are ways to fight a variety of diseases. For example, buckwheat is rich in iron and successfully fights anemia.
Cornmeal - a storehouse of vitamins and minerals, it is recommended to use both children and adults. Such a great abundance of useful substances is not found in any other food product. Unfortunately, corn porridge, or as it is also called - hominy, has a high amount of glucose, about 85 IU.
It should be borne in mind that the thicker the consistency of the porridge, the higher its glycemic index will be.
Cereals with a small amount of glucose:
- pearl barley - the leader in the smallest amount of glucose;
- barley porridge;
- brown (brown) rice;
- wheat porridge.
High glucose cereals:
- White rice;
- corn porridge;
Semolina is considered the least useful porridge. To obtain it, a special processing method is used, in which the croup loses its valuable properties.
At the same time, such porridge has a high GI, about 75 U.
If a person adheres to proper nutrition, then vegetables should be up to half of the total daily diet. Of course, it is better to use them fresh, but you can cook a variety of dishes. The main thing to try to heat treatment was gentle.
The taste of food can vary the greens, which has a low amount of glucose. These include: spinach, dill, parsley, oregano, lettuce, cilantro, ramson and basil.
The list of vegetables with high GI is quite small, it is boiled carrots and beets, potatoes, parsnips, pumpkins and corn.
Low Glucose Vegetables:
- all varieties of cabbage - cauliflower, broccoli, white, red and Brussels sprouts;
- legumes - peas, lentils, beans (of any varieties);
- a tomato;
- Bulgarian, green, red pepper and chili pepper.
From such an extensive list of vegetables, you can prepare a variety of healthy dishes that will help reduce blood sugar levels and gradually lose weight.
Fruits and berries
When choosing fruits and berries should be extremely careful, because many of them have an increased amount of glucose. This rule also applies to dried fruits.
If you make juice from low-sugar fruit, it will have a high GI. Due to loss during fiber processing. It is she who is responsible for the uniform and slow flow of glucose into the blood.
The high-glucose table contains the following fruits: melon, watermelon, grapes, pineapple, papaya and banana.
Fruits and berries with low glucose:
- black and red currants;
- strawberries and strawberries;
- cherry and sweet cherry;
- apricot, peach, nectarine;
- apples of any kind, the sweetness of an apple determines not the presence of glucose, but the amount of organic acid;
- citrus fruits of any kind - lime, lemon, orange, grapefruit, mandarin, pomelo;
Dates and raisins have a high index. Low GI have: dried apricots, prunes and figs.
Meat, fish and seafood
Almost all meat and fish products have a low amount of glucose. For example, the glycemic index of turkey is zero units. When dieting and the presence of diabetes, you need to choose low-fat varieties of this type of product.
Special heat treatment methods should be observed so that the index of meat and fish dishes does not increase.
It should be noted that egg white does not contain glucose, but the yolk contains 50 U. In addition, it has bad cholesterol, forming cholesterol plaques and, as a result, blockage of blood vessels.
- in the oven;
- stew on water;
- in the slow cooker, with the exception of the "fry" mode;
- in the microwave.
Nuts have a high calorie content, but at the same time a low amount of glucose. This applies to all varieties of nuts - walnuts, cedar, cashews, hazelnuts, pistachios and peanuts. These foods are quite valuable in proper nutrition. Just a handful of nuts can satisfy the feeling of hunger for a few hours, saving a person from the "wrong" snack.
Butter and margarine have an average value of 55 U. These products have a high calorie content and contain harmful trans fats, therefore, if you follow diet therapy, these products should be excluded from the diet.
Sauces, mayonnaise and ketchup also have a low amount of glucose, but their calorie content is also high. However, soy sauce without sugar has only 12 kcal per 100 grams of product, GI will be 20 U. The main thing is to choose a quality product - it should have a light brown color and be sold exclusively in glass containers. The cost of this sauce will range from 200 rubles.
The video in this article focuses on the principles of losing weight thanks to products with a low amount of glucose.