Low Glycemic Index and Calorie Foods

D the lycemic index is one of the most important characteristics that determines the benefits or harms of a particular food product. In most cases, a high GI is associated with too rapid a rise in blood glucose levels, which can lead to increased hunger and overeating.

Eating foods with a low glycemic index can help you better control hunger, which is the foundation of your ability to maintain a normal body weight without the aid of diet. If you want to cut calories, the list of foods presented in the article will help you.

 Low GI – What’s the use?

Glycemic index of foods

When a certain food product is said to have a low glycemic index, it is assumed that the carbohydrates contained in this product are absorbed relatively slowly by the body. More specifically, low GI foods raise blood glucose levels more slowly.

However, it is necessary to make two clarifications. First of all, it’s about the rate of increase: the total amount of digestible carbohydrates is determined by the glycemic load and, of course, by the size of the portions. Second, glucose is considered exclusively, not its effect on insulin production.

Some foods (like meat and dairy products) have a low GI; however, they cause a marked increase in insulin during digestion. The reason is that proteins also affect the production of this hormone, although they do not contain glucose.

Calorie connection

Caloric content is the energy value of food and the mathematical sum of the caloric content of proteins, fats and carbohydrates contained in its composition. Keep in mind that the actual amount of energy received by the body will be less: the calorie content does not take into account the fact that fiber (formally, this is a carbohydrate) is not absorbed.

In practice, the calorie content of carbohydrate foods is associated with their glycemic load, that is, with the actual amount of carbohydrates in the composition. On the other hand, the presence of fat, although it increases calories, can lower the glycemic index, delaying the absorption of carbohydrates.

Low calorie foods with low glycemic index

Below is a list of low-GI and low-calorie foods. Keep in mind that the glycemic index is always calculated for a serving that contains exactly 50 g of carbohydrates, while the calorie content of a meal is generally indicated for a 100-g serving.

1. Sweet potato (yam)

What is sweet potato?

GI per serving of 50 g – 50-55 units, caloric content per 100 g before cooking – 86 kcal. Sweet potatoes (also called sweet potatoes) are a distant relative of regular potatoes and are richer in fiber, minerals, and antioxidants.

//  What is the healthiest form of potato?

2. Boiled buckwheat porridge

The glycemic index is about 45 units, the calorie content of boiled buckwheat is 170 kcal. When calculating the caloric content, it is assumed that cooking increases the volume (and therefore the weight) of buckwheat by about 2 times compared to dry cereals. Keep in mind that quinoa has similar numbers.

Categories: food