Glycemic Index (GI)

One topic that is now becoming increasingly important and indispensable in modern nutrition. With regard to the GI, the blood glucose curve is considered more stable, the feeling of fullness lasts longer, hunger pangs "disappear" almost entirely.

Since the early 80s is well known that different foods with the same amount of carbohydrate at different rates, and high blood sugar rises. This difference is called the glycemic effect of glycemic index. We recall that the higher the blood sugar rise after eating, the more insulin is delivered by the pancreas. One result is the blocking of free fatty acids associated with an increase of triglycerides in the blood and a higher risk of weight gain and a decrease in blood glucose curve in the "hunger zone".

What is the Glycemic Index?
The glycemic index (G1) there in numbers, the effect of blood sugar.
Carbohydrates or carbohydrate-containing foodstuffs.
The effect of glucose, blood sugar (glucose) serves as a benchmark and has the reference value of 100.

The glycemic index is defined as the area under the curve of blood glucose levels.
That is a GI of 50 means that the increase in blood sugar of the foodstuff, only half of the increase of glucose accounts.

A distinction is generally foods that are high GI and low GI:

Carbohydrate foods trigger a rapid and / or high blood sugar levels rise, have a high glycemic index. Food to be consumed increases the blood sugar level slightly or slowly, have a low glycemic index.

Glycemic Index: Identification
To determine the glycemic index of the increase in blood sugar after consumption of 50 grams of carbohydrates from the corresponding food is measured.
In general, subject to the glycemic index of individual human to human fluctuations. The GI values have been identified in studies under standard conditions.
They are different only for the individual food and non-food combinations, such as e.g. bread with butter and jam, or for full meals with nutrients. The data on the GI are only approximate.

A food is rarely eaten in isolation, so the glycemic index on blood sugar after a meal course is a theoretical claim. To compare food portions of food you have to compare with similar carbohydrate content.
The glycemic index is crucial for the feeling of satiety, that give us the food.

A low glycemic index leads to a longer duration than a high saturation, which again causes more cravings. Below is a list of good and less good food.

After which consumption rises in blood glucose shallow and small, have a low glycemic index (below 45) and a high degree of saturation:

• Fruit: apples, apricots, berries, grapefruits, cherries, kiwis, tangerines, oranges, peaches, plums
• Vegetables: eggplant, lettuce, broccoli, chicory, green, red and white beans, cucumbers, legumes (dried peas, lentils, beans), cabbage, raw carrots, peppers, mushrooms, radishes, celery, soybeans, spinach, tomatoes, zucchini and bulbs
• Cereals: buckwheat, natural muesli without sugar, whole wheat bread made from barley, rye. pumpernickel, oat bran, multigrain and flax seed, pumpernickel, pasta made from durum wheat and whole-wheat flour.
• Dairy products: milk, cheese, unsweetened yogurt and cottage cheese, buttermilk and kefir.
• Nuts: peanuts, hazelnuts, pumpkin seeds, flax seeds, almonds, sesame seeds, sunflower seeds and walnuts.
• Sweets: unsweetened oatmeal cookies, whole grain bread, fruits and dark chocolate with over 70% cocoa content.

• Fruit: pineapples, bananas, mangoes, melons, papayas, grapes
• Vegetables: green peas, potato products (pulp, chips, jacket potatoes), squash, corn, cooked carrots and beets
• Cereal products: easy-sweetened cookies, crackers, dumplings, noodles, brown rice, wild rice, oats, millet, cereals with added sugar, porridge, pizza, wheat bread and multigrain bread fine
• Dairy: All dairy products like yogurt and cottage cheese with sugar
• Sweets: honey, jam and milk chocolate
• Beverages: fruit juice, isotonic sports drinks, sweetened teas and cappuccino

• Vegetables: potato products such as fries and potato dumplings
• Grain Products: croissants, cornflakes, white bread, baguette, ciabata, sweet rolls, cakes, waffles and white, husked rice
• Sweets: nutella, gummy bears, cookies, white chocolate, marzipan, sugar, glucose, and normal
• Beverages: cola and other soft drinks, lemonade and hot chocolate

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