Glycemic index: what is it, foods with high, low and medium GI. Is it possible to lower the glycemic index

Ginger root is no longer a curiosity in our kitchen. Especially often it is used in marinated form for cooking Japanese dishes. Many people like the specific taste. But today we will not talk about cuisine, but about useful properties ah pickled ginger. In particular, about its role in losing weight.

Useful properties of pickled ginger:

1. The essential oils contained in it increase the level of endurance of the body and enhance the charm;
2. Pickled ginger also contains vitamins and amino acids that are beneficial to the body;
3. With the help of pickled ginger, you can get rid of colds and diseases of the gastrointestinal tract;
4. In Japan, such ginger is used as an anti-aging agent;
5. Pickled ginger promotes blood thinning and thus improves oxygen supply to the brain;
6. Pickled ginger is an excellent remedy for weight loss.

Let's talk about the last point in more detail. Pickled ginger contains very few calories. Only 15 kcal per 100 grams of product. This makes it an extremely effective weight loss product. In addition, the substances contained in the ginger root improve blood circulation and warm from the inside. They seem to “accelerate” all internal processes. Accordingly, the metabolism increases, and this contributes to the acceleration of weight loss.

But at the same time, it is very important to properly prepare pickled ginger. We suggest using the following recipe:

Ingredients: 300 g of ginger root, 0.5 tablespoon of wine vinegar, 3 tablespoons of red wine, 1.5 tablespoons of granulated sugar, 3-4 tablespoons of water and salt to taste.

1. Remove brown skin.
2. Cut it into very thin strips, against the grain, or simply into circles.
3. Place the chopped ginger in a saucepan, cover it completely with boiling water.
4. Add salt, stir and cook for 3-4 minutes.
5. Then drain the water and cool.
6. For marinade in a cup, dissolve sugar in hot boiled water.
7. Add vinegar, wine to the cup, mix.
8. Place the cooled ginger in a container or jar and pour over the resulting marinade.
9. Close the container with a lid and leave at room temperature for 3 days.
10. After that, pickled ginger can be used with sushi, meat or fish. Store pickled ginger in the refrigerator.

If you are trying to lose weight with pickled ginger, then you can eat pickled cabbage with ginger - it will be both healthy and tasty.

Contraindications to the use of pickled ginger.

It is recommended to limit the use of pickled ginger to those who are sick acute illnesses gastrointestinal tract (gastritis, ulcer). The fact is that ginger can cause the opposite effect and increase pain.

Try this exotic root for weight loss, and the result will not be long in coming!

Specially for- Maryana Surma

So, you want to know what is the glycemic index of cheese (GI, eng. Glycemic (glycaemic) index, abbreviated GI) . Not all people have a clear idea of ​​specific terms and their meaning. Often confused index with the glycemic load of cheese . Therefore, we will give a generally accepted definition: GI is an indicator of the effect of ginger (after a person has consumed this product in food, of course) on a person’s blood sugar level. Please note that the GI is not applicable to all foods, but only to those that have carbohydrates in their composition. Historically, this indicator was introduced into "scientific circulation" around 1981. By whom exactly? Authorship was assigned to the Canadian scientist Dr. David Jenkinson. Initially, the indicator was not used to formulate diets aimed at weight loss. The target audience was people suffering from diabetes. Today, the index is actively used not only by doctors and professional nutritionists, but also by amateurs. Fortunately, information on the value of the index is available and the values ​​are not difficult to find on the Internet. Another thing is the correct use of the index. I would not recommend interpreting its meanings on your own. At least until you consult with a specialist.

Indeed, any background information is just a number. For correct interpretation and use in independent planning proper nutrition, it is desirable for us not only to know the absolute value, but also to understand what this figure means. So here glycemic index of ginger means the rate of breakdown of this product in the human body. The concept of speed in this case is rather arbitrary, because we are not talking about the speed of a car or train. We are talking about the conditional, or rather, the relative speed of splitting. And we compare the rate of breakdown of ginger in the human body with the rate of breakdown of glucose (and its absorption). Taken as 100 units and considered the standard for the rate of splitting of the product.

It would be logical to assume that if we are talking about a certain indicator, then it shows something, right? So here it is glycemic index of ginger shows how much and how quickly the level of sugar in the body increased after eating this product. In fact, our index shows how fast the portion of ginger eaten is converted into glucose and absorbed by the body. And we remember that glucose is the main source of energy in our body. However, the rate of increase in sugar levels is not the only parameter that is useful to know when compiling a diet. The fact that the amount of sugar in the blood can increase at different rates is understandable, but to what level does the increase occur and how long does sugar remain in the body. Here, another indicator helps us evaluate the product - this is the glycemic load of cheese. - this is a completely different indicator, which needs to be discussed in more detail. When determining the glycemic load of cheese, not only the absorption rate of glucose after eating cheese is taken into account, but also the amount of carbohydrates in it. Those. it determines the rate of increase in blood sugar levels, and how much this level will rise and, accordingly, how long it will last at a high level before the body manages to reduce it to normal. So, what the GI shows, we told. We go further.

You cannot independently determine the GI at home. The GI definition of ginger is a rather complicated laboratory technique that takes into account both the absolute value of blood sugar and the rate of its increase after eating the product. Therefore, to determine the rate of increase in blood sugar levels, we (ordinary people, not doctors) use tabular reference data. In our case, you can find out the value of the GI index for ginger from TABLE 1 .

I think that you have already encountered the fact that the glycemic index of the same product is almost always different if we compare different sources of information. Moreover, if we compare glycemic indices not on all sites in a row, but focus on academic sources that cause the most confidence, then here we find different values ​​of this parameter. What's the matter? You need to understand that the glycemic index of a food product, a ready meal, any food is quite a relative value which depends on many factors. For example:

1. Variety or type of raw material.
2. The degree of maturation and collection time (for vegetable raw materials).
3. Storage conditions and duration of storage.
4. Geographic region of growth (for vegetable raw materials).
5. Soil features and fertilizer specifics (for vegetable raw materials).
6. Features of the feed base (for animal raw materials).
7. Features, recipes and method of cooking ().
8. Features of a specific technique laboratory research and characteristics of the group of people participating in pilot study ( for all types of food ).

Nutrition is an important part of the lifestyle. Dietology has long ceased to be just a part of medicine and migrated from the pages of scientific articles to glossy health and nutrition magazines. However, in order to eat really right, it is necessary to check all new dietary trends for science. A long-known indicator in the scientific community is the glycemic index of foods, and only recently has it become important in the field of “fashionable” dietology.

For people with diabetes, it is necessary to take into account the glycemic index of foods (GI), as the index will help control the concentration of sugar in the blood.

The index depends on the method of heat treatment and the content of proteins and fats in the product, as well as the type of carbohydrates and the amount of fiber.

What is the glycemic index of food, really? Glycemia literally translates to "sweetness in the blood" Latin. GI reflects the ability of a food to change the concentration of glucose in the blood. This is a quantitative indicator. Its numbers show how many grams of glucose from the total amount of carbohydrates will be absorbed by the body and enter the bloodstream.

Let's take an example.

100 g of cereal with a GI of 70 contains 60 g of carbohydrates. Of these carbohydrates, the following will enter the blood: 60 g * 70/100 = 42 g of blood glucose per 100 g of cereal (GI is a coefficient, so it must be divided by 100).

The GI of glucose itself is taken as an indicator of 100. There are foods that have a GI of more than 100 (for example, molasses or beer). This is due to the property of the product to break down very quickly into smaller substances and be instantly absorbed into the systemic circulation.

But some foods don't have that many carbs. For example, the GI of boiled potatoes is 85. This is a high figure for a diabetic. But in 100 grams of potatoes there are only 15 grams of carbohydrates. From 100 potatoes you get only: 15 g * 85 / 100 \u003d 12.75 g of glucose. That is why thoughtless comparison of indexes of different products is not always informative.

Because of this, in addition to the GI, there is another related index - the glycemic load (GL). The essence is the same, but the percentage of carbohydrates in the product is taken into account. More often, the GI is used in combination with information about carbohydrates.

How scientists determined the GI of various foods

Finding out what the glycemic index of familiar foods is quite simple. On an empty stomach, you need to eat the study product. Its amount is calculated so that it contains exactly 50 g of carbohydrates. Every 15 minutes, blood is taken for sugar, the data is recorded. The result obtained in 2 hours is compared with the glucose data in the same amount. To accurately determine the GI, you need to take a sample from several people and calculate the average value. Based on the results of research and calculations, tables of the glycemic index are compiled.

What is a GI for?

Numbers allow you to compare products by some characteristic, but it is not always clear what a quantitative indicator gives in a qualitative sense.

The glycemic index is primarily important for diabetics. People with diabetes should carefully choose their carbohydrate source, as their disease is associated with a defect in glucose uptake. In order not to raise blood sugar levels too much, you need to calculate how many grams of glucose will reach the blood with food consumed. That is what the glycemic index is for.

For healthy people GI is also important. The glycemic index reflects not only the amount of glucose, but also the corresponding insulin response. Insulin regulates glucose metabolism, but does not take any biochemical part in its breakdown. It directs the split sugar to different depots of the body. One part goes to the current energy exchange, and the other is postponed “for later”. Knowing the GI of a product, you can control the body's metabolism, preventing the synthesis of fat from the resulting carbohydrates.

Index value table

In the table of glycemic indexes of food, you can find average data on products. The following gradations are distinguished:

• High - from 70 and above.
• Medium - from 50 to 69
• Low - up to 49.

It should be borne in mind that, for example, the glycemic index of vegetables depends on the season, maturity and variety.

Almost all fruits and berries are rich in sugar, which increases their GI. However, there are fruits with a low glycemic index. Among them, seasonal fruits are the most relevant: apricot, plum, apple, pear, currant, raspberry.

Conversely, there are fruits that have a relatively high glycemic index - bananas, grapes, watermelon. However, it does not follow from this that their fruits are harmful. It is always worth recalculating the GI for the percentage of carbohydrates. So, watermelon has a fairly high GI, but 100 g of its pulp contains only 5.8 g of carbohydrates.

Foods with a high glycemic index of 70 or more.

Foods with an average glycemic index of 50 to 69

Foods with a low glycemic index of 49 and below

How GI affects the nature of digestion

Foods with a low GI value break down more slowly, which means they are absorbed more slowly and reach the bloodstream. Such foods are called "slow" or "complex" carbohydrates. It is believed that due to this they are able to quickly bring saturation. In addition, by maintaining a relatively low concentration of glucose in the blood, sugar will not go to the "building" of fat - this process turns on when there is an excess of glucose.

If there are “complex” carbohydrates, then there are “simple” carbohydrates. They have a high glycemic index, a high rate of entry into the systemic circulation, and they quickly induce an insulin response. Simple carbohydrates immediately bring a feeling of satiety, but it does not last long. Complex carbs keep you full longer.

Foods with a high glycemic index for type 2 diabetics can be detrimental to well-being by raising blood glucose levels dramatically. It is better to avoid them or consume them in small amounts.

GI is a useful indicator, but you need to know how to use it. Combined with information about carbohydrates, it helps to objectively assess the effect of a product on blood sugar.

Elena Anatolyevna Pavlova

Nutritionist

Nutrition for diabetes and the glycemic index of foods

Pickled ginger has a special place in Japanese cuisine. So, this product is gaining more and more popularity in the world. In the East, it is customary to serve it with sushi or simply use it in a pickled form. As a rule, it is used in order to interrupt the taste of the previous dish before eating the next one.

It is worth noting that there are two varieties of pickled ginger - gari and the so-called beni-sega.

Composition and properties

Ginger root, even when pickled, has excellent antiseptic properties, because it is not for nothing that it is consumed with raw fish, which is very common in sushi, where pathogenic bacteria can be found more often than anywhere else. No wonder the inhabitants of the East love this product so much.

Currently, people in different countries world, having tasted sushi and having time to fall in love with them, they actively eat pickled ginger, which is an integral part of this dish. Finding ginger is quite easy, very often it is sold by weight or dried. Also, low calorie this product and a fairly simple recipe to make, allowing pickled ginger to retain as much of its nutrients and vitamins as possible.

Ginger, or rather its root, people purposefully grow for their needs. Most often it is brewed and drunk this healing decoction. Also, many people pickle it and eat it in thin slices.

The composition of ginger, in addition to a huge amount of vitamins and minerals, contains starch, sugar, fat, linalool and camphene. Such a specific aroma of ginger is given by the essential oils included in its composition and zingiberen.

The taste of ginger can be both spicy and sweet, and sweet and sour at the same time. It all depends on how you marinate it.

Calorie content and nutritional value per 100 grams

As already mentioned, pickled ginger contains a huge amount of vitamins in its composition. But most of all in ginger is vitamin C, so there is at least 3-4 times a week there is a small amount of ginger root, you can forget about colds and various acute respiratory infections.

per 100 g

daily rate*

0.3 mg

800 mg

0.3 mg

1 mg

0.3 mg

1 mg

0.3 mg

90 mg

Minerals in 100 grams

Minerals contained in pickled ginger:

3 mg

3 mg

3 mg

3 mg

3 mg

3 mg

3 mg

Benefit and harm

The benefit of a product such as pickled ginger, first of all, lies in its beneficial effect on respiratory system, therefore, it is primarily recommended to those who suffer from such an ailment as asthma and bronchitis. Also, ginger has proven itself as a remedy for viral infections, colds, etc.

The benefits of pickled ginger are due to the presence in its composition of an almost complete composition of minerals and vitamins contained in the raw product, this is achieved by the feature of the product and pickling methods, which are the most gentle.

Also, ginger root has a very beneficial effect on blood vessels and cardiovascular system, it aligns heartbeat and fight high blood pressure. Many women use ginger for weight loss and cosmetic purposes. The fiber in ginger has been proven to cleanse digestive system and intestines and removes excess toxins and waste products from the body.

It is impossible not to note the ability of ginger to enhance sexual abilities and increase potency.

Since ginger root is quite pungent in taste, it can adversely affect the gastric mucosa and subsequently cause gastritis or ulcers. Also, pickled ginger root is not recommended for nursing mothers.

Pickled Ginger During Pregnancy

During pregnancy, many women suffer from toxicosis, and pickled ginger helps get rid of this unpleasant ailment. Therefore, if there are no contraindications in a pregnant woman, and also no reduced pressure, then you can eat pickled ginger. However, before this, it is necessary to consult with a gynecologist and a therapist. Also, ginger root cleanses the intestines very well, and many expectant mothers in the last stages of pregnancy suffer from constipation. A decoction of ginger root can help get rid of this unpleasant ailment.

Pickled ginger for nursing mothersForbidden

But for nursing mothers, it is better not to eat pickled ginger in any form until the child is at least six months old. It is quite spicy in taste and because of this, the taste of milk may change, and the baby will obviously not like it. Therefore, it is better to refrain from taking this spice for a while until the child grows up.

See also the properties of similar products:

The rich composition of ginger cannot be compared with any other product. It includes more than 400 titles. Contains carbohydrates - 0.8 g, dietary fiber - 2.1 g, ash - 0.9 g, proteins - 1.9 g, consisting of essential amino acids. Vitamins: PP, B1, B2, B4, B6, B9, C, E, K. Macro- and microelements: potassium, phosphorus, magnesium, selenium, calcium, zinc, iron, copper, manganese. In addition, ginger root contains 3% essential oil, which consists of 70% zingiberene. Useful acids: caprylic, linolenic, oleic, as well as shogoal and gingerol.

The composition contains more than 40 types of antioxidants and for these qualities the horned root takes 3rd place among the products. Calorie content depends on the type: raw root - 80 kcal, pickled - 51 kcal, dried - 335 kcal.

How does it affect the body

Ginger is of great value to humans. The range of its properties is great: anti-inflammatory, antioxidant, rejuvenating, antibacterial, regenerating, tonic, normalizing digestion processes.

Ginger root contributes to the rapid healing of purulent wounds, has a positive effect on the genital area, heals from infertility, stimulates labor and slows down the aging process. It has a positive effect on cerebral circulation, normalizes brain function. Increases immunity arterial pressure improves well-being colds. Removes inflammatory processes on the mucous membrane. Promotes the elimination of toxins, cleanses the intestines and liver of toxins.

It is the prevention of cancer, prevents the formation of blood clots, stomach ulcers and 12 duodenal ulcers. Keeps the blood vessels and circulatory system in good condition. This spice stimulates metabolism, regulates the gastrointestinal tract, burns fatty tissues, promotes weight loss, which is important for those who want to lose weight.

It works regardless of the state in which it is used: raw, dried, soaked, pickled. During heat treatment does not lose useful properties.

How to choose

If you want to buy high-quality ginger root, you should pay attention to its appearance. It should have a dense structure, a smooth and fresh surface without wrinkles. The presence of signs of mold, dark inclusions is unacceptable. Noticeable streaks and fibers indicate that the product is not fresh. An indicator of quality is a noticeable aroma of a characteristic spice, especially bright if you rub the skin with your fingernail.

The dull color and smell of acid is a sign of sulfur treatment. You should be away from such a product - it can cause allergies and adversely affect the functioning of the kidneys and liver. In any case, before use, soak the root in hot water for 30 minutes or one hour in cold water.

Storage methods

Fresh ginger root will keep in the refrigerator for 7-10 days in a hermetically sealed food container or in a glass jar with a lid. Dried - 4 months. There are other ways to store sugar syrup, in white wine, in vodka. The freezer cannot be used. When freezing or lowering the temperature below +4, they are completely destroyed useful material The aroma disappears and only the sharpness remains.

What is combined with in cooking

As an independent dish, ginger is used in pickled and fresh. Dried ground is used as a spice with a lemon-spicy aroma. It is especially popular in oriental cuisine. Serves as a component of sauces, gravy, side dishes. It is combined with meat, fish products and vegetables.

It is used in the preparation of alcoholic beverages and drinks. Various fruits and juices are used to brew tea with ginger. It is especially harmonious with citrus fruits: grapefruit, orange, lime, lemon. Sweetened with brown sugar and .

It is important to know that following the recipe of the selected dish 1 tbsp. l. fresh ginger is equal to 1 tsp. powder.

Useful food combination

Due to the presence of amino acids and other beneficial properties, ginger root stimulates the process of weight loss. This spice is actively used in weight loss diets. In marinated, fresh and dried form, it is added to salads, fish and meat dishes. The calorie content of the dried product does not matter, as it is used in scanty proportions.

Various drinks are prepared on the basis of the horned root. Particularly popular among those who lose weight is ginger tea, which is brewed with green and black tea leaves.

There are different methods for weight loss:

• Eat a slice of ginger 5-10 minutes before a meal.
• Tea. Half a cup of grated ginger, 600 ml of water, bring to a boil and cook for 10 minutes. Apply 200 ml 1-3 times a day 10 minutes before meals.
• Braised ginger. It is added in crushed form to vegetable stew and stewed with vegetables.
• Salad. Ginger with salt seasoning lemon juice. Consume before meals in small portions.

Contraindications

Dried ginger belongs to the group of potent substances. It is not recommended to consume more than 5-7 g per day. With caution in cardiovascular diseases, as this spice can enhance the effect of cardiac drugs. Should not be used for gastritis, stomach ulcers, cholecystitis, colitis, hypertension. It is forbidden during pregnancy - it can provoke premature birth. Allergic reactions are possible in the form of skin itching, lacrimation, rash, swelling of the larynx and mucous membranes, cough and runny nose.

Application in medicine and cosmetology

Ginger powder is part of painkillers, choleretic and diuretic drugs, and is also used to treat joint pain, arthritis, rheumatism. Infusions from the rhizome help restore circulatory disorders in the vessels of the brain, relieve spasms, headaches, and help reduce sugar levels.

Ginger tea with honey serves as a cure for colds. Decoctions are used to treat toxicosis, pancreas, to thin the blood. The essential oil of the horned root is used for acute respiratory infections, mental disorders and problems with the musculoskeletal system. Ginger is useful for maintaining youth. It is used in the fight against cell aging.

In cosmetology, the regenerating, rejuvenating, tonic properties of ginger are used. The plant extract is part of anti-aging creams, tightening masks, lotions, tonics. In home cosmetology, masks are used that combine essential oil rhizomes with pomegranate juice, grapefruit, rose, almond oil. Fresh ginger is combined with sour cream, lemon juice, honey, white clay, apple, banana, etc.