As a basis for comparison of the rate of assimilation was adopted pure carbohydrate energy source - glucose. In the body, it is almost immediately cleaved in the body without residue. Blood sugar rises immediately. Glucose was given the glycemic index of 100. Performance of other products were placed above or below the reference value.
Glycemic response speed is of great importance to human health. The sharp rise in blood sugar negatively affects the cells of most of the internal organs, especially the liver. Unspent energy is converted into fat, which leads to the appearance of overweight and cardiovascular disease. The gradual increase in sugar also provides human energy for a long time and does not cause harm to the body.
According to its glycemic index foods are divided into three groups. The first group includes green vegetables, tomatoes, lemons, mushrooms, yogurt and low-fat milk, cheese, legumes (lentils, beans, peas), Cherry et al. Index glucose reaction at their digestion does not exceed 40 points.
The second group includes products having an average release rate of sugar - from 41 to 70 points. These include buckwheat, pasta from durum wheat, pears, apples, grapes, peaches, cantaloupe, beets, bitter chocolate and others.
Most have a high glycemic index foods third group - from 70 and above. Many of these increase the amount of sugar in the blood more rapidly than pure glucose powder. Aware of this need by buying white bread, watermelon, dates, french fries, waffles, candy, cereal, etc..
The glycemic index of the same products can be varied by heat treatment. Have a lower rate of raw fruits and vegetables. Thus, the index of fresh carrots is 35 points, and boiled - already 85. Mashed potatoes will increase the sugar faster than potatoes "in uniform". It is not necessary to digest pasta and cereal. Most cereals enough pour boiling water and leave for a few hours steaming.
Reduce the overall glycemic index meals can be by adding a small amount of vegetable fat or foods rich in fiber, such as vegetables. Correctly apply spaghetti cooked "al dente", with vegetables than pasta "nautically".
When choosing breads, better to give preference to varieties of whole wheat. Their glycemic index ranges from 45 to 77 points. The smallest figure belongs bakery products with bran, the largest - wheat loaves.
The rate of glucose uptake directly affects the pace of the meal. Each batch of food should be slowly and chew, thereby reducing the intensity of sugar production. Therefore, the Board of childhood - not to rush for food - is still relevant.