Doctor Dorzhieva: When choosing cereals, you need to consider their glycemic index

Endocrinologist Soyolma Dorzhieva: cereals can have a different glycemic index, depending on the method of their processing and preparation.

Doctor Dorzhieva said that when choosing cereals, you need to take into account their glycemic index

“This index will depend on various parameters – what kind of cereal itself, what method of grinding it was, how it was ground and, of course, on the cooking method,” shared medic with AiF.
Dorzhieva stated that the glycemic index (GI) can be high, medium and low. Foods with a high GI (70 and above) are usually saturated with simple carbohydrates and contribute to a rapid and significant increase in blood sugar and insulin levels – the processes of the most intense fat deposition are associated with their consumption. The lower the glycemic index of a product, the less dramatic the jump in blood sugar after eating it.

Soyolma Dorzhieva clarified that among cereals, semolina has a high GI. Oatmeal, millet, rice, wheat cereal – the more extensively they are processed, the more they are crushed or the more they are boiled during cooking, the higher the glycemic index becomes. Adding sugar or other sweetening ingredients to porridge also increases this indicator.

The popular buckwheat, according to the expert, is a cereal with an average GI.

A low glycemic index is inherent in bulgur, quinoa, black rice, and pearl barley (in their whole grain version). The doctor emphasized that an important indicator of the usefulness of cereals is their fiber content.

“It is important to understand that healthy and wholesome food should be rich in fiber, which contributes to slower absorption of sugar,” the expert clarified.
Dorzhieva drew attention to the fact that people with gluten intolerance, diabetes and chronic diseases of the gastrointestinal tract should discuss with their doctor the possibility of consuming certain cereals.

The portal previously wrote about why it is useful to eat 10 15 almonds.

Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.

Soyolma Dorzhieva Soyolma Dorzhieva Healthy lifestyle, endocrinologist of the highest category