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Glykemický index

prediabetes

Glykemický index, aneb GI je nezbytným pomocníkem každého diabetika pro určení, zda je potravina pro něj vhodná či nikoliv.

Co je glykemický index

Glykemický index je ukazatel, který nám říká, jak rychle po konzumaci potravin nastane vzestup krevního cukru. Čím nižší hodnota glykemického indexu, tím lépe.

Jaké jsou jeho hodnoty?

GI 0-55 – nízký
GI 56-69 – střední
70-100 – vysoký

Jak se tyto hodnoty počítají?

Glykemický index se počítá z váhy 50g sacharidů nikoliv z váhy potraviny.

Potraviny s nízkým GI 0-55

  •   jsou vhodné pro většinu diabetiků a zvedají glykémii velmi pomalu.
  • do těchto potravin patří především ovoce a zelenina, jako například ředkvičky, švestky, maliny, celer, houby, zelí, česnek, cibule, olivy, ořechy, semínka, citrony, či například avokádo.

Potraviny se středním GI 56-69

  • tyto potraviny jsou již méně vhodné pro diabetiky, protože glykémii zvedají středně rychle.
  • k těmto potravinám se řadí například vařené brambory, luštěniny, ananas, fruktóza, mango, banány, celozrnné pečivo, rýže, pohanka, červená řepa, ovesné vločky a další.

Potraviny s vysokým GI>70

  • zvedají glykémii  rychle – nejsou vhodné pro diabetiky a způsobují rychlý nárůst glykemických hodnot.

k potravinám s vysokým glykemickým indexem patří tvrdý alkohol, čokoláda, sušenky, kandované ovoce, sušené ovoce, instantní polévky, čínské polévky, vařená mrkev, výrobky z bílé mouky, jako je třeba pečivo. Dále byste měli zapomenout na chipsy, slané tyčinky, smažené hranolky, tučná jídla, atd…

 

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