We consider the glycemic index - not out of curiosity, but for health and good shape

We consider the glycemic index - not out of curiosity, but for health and good form!

We consider the glycemic index - not out of curiosity, but for health and good form!
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In the modern world, there is a great trend - people strive to lead a healthy lifestyle, advocate the abandonment of bad habits and drive for a healthy diet. And increasingly, you can hear such a thing as the glycemic index of foods - abbreviated GI. What does it mean and what place does it take in the structure of a healthy diet?

What is gi?

What is the glycemic index of foodsAll slimming girls know what calories are and how important it is to consume them as little as possible, but what are GI products and how important is it in achieving the desired weight?

If it is unscientific, then the glycemic index of products shows how much glucose increases after a person has eaten a particular product. To understand what is happening at this moment in the body, it is worth getting acquainted with some processes.

Carbohydrates, which are often excluded from the diet, trying to lose weight, in fact, are valuable energy components. They are divided into two types - complex, which are determined by the number of bonds between molecules (polysaccharides) and simple ones - disaccharides, monosaccharides.

When complex carbohydrates enter the body from products, the enzymes begin to break them down into simple ones, and then, using special chemical reactions, to glucose. The higher the rate of cleavage, the greater the amount of glucose formed, naturally, and the higher the level of sugar in the blood. This reaction gives foods with a high glycemic index.

If the splitting rate is low, then the food is in the digestive tract for a long time and its absorption is a slower process. This provides a long-term feeling of satiety, therefore, for slimming and diagnosing diabetes, it is recommended to use products with a low GI index.

The concept itself appeared in 81 in the 21st century, when the American doctor of science, David Jenkinson, in the course of experimental activity, revealed the concept and determined its participation in the assimilation of food.However, it should be borne in mind that a similar value is calculated on the basis of a comparison of products with glucose, in which the GI is 100%.

What is the risk of eating high GI foods?

Why does a slimming person try to avoid eating foods with a high glycemic index? The thing is that the energy that the body receives from carbohydrates is used in three ways:

  • High Glycemic Index Harmful Productsconsumed for current needs;
  • replenishes the supply of glycogen in muscle tissue;
  • postponed for a rainy day.

And the main reserve of energy reserves are accumulated fats. When eating foods with high GI, the glucose level rises, and the pancreas begins to work in an emergency mode, synthesizing the hormone insulin. Insulin spreads sugar throughout the body, delivering it to organs and tissues, and when current problems are resolved, the remnants begin to be converted into fat “in reserve”. Moreover, insulin is the "protector" of already existing sediments, not allowing them to split and turn into energy.

Therefore, with regular use of products with a high rate of GI, the accumulation of subcutaneous fat occurs regularly, replenishing existing stocks. So, excess glucose, which is no longer needed for muscles and energy, is sent to the “storage” of fats.

Studies have revealed that with regular (at intervals of an hour or two) the consumption of sweet foods (baking, sugar, candy, etc.) a person has a high level of sugar in the blood is constant. As a result, the pancreas produces a smaller amount of insulin, which gradually decreases, and the metabolic processes in the body are disturbed. In this situation, even if the muscles need to replenish energy, glucose is not able to penetrate into them, since its priority is getting into the store of fats.

Do high glycemic index foods always harm the body? No, it is not the products with this high rate that cause harm, but their excessive consumption when it is not required. For example, after strength training, the body, on the contrary, needs fast-absorbing carbohydrates, which, acting in the muscles, will have a stimulating effect on their growth.

For weight loss, this is not the best option, especially if such food constantly enters the body, and the person leads a sedentary lifestyle. There is a store of excess energy that goes to the fat depot.

Even considering that the theory of GI is not too accurate, and real indicators will vary depending on the method of cooking, its quantity and other nuances, it still inspires confidence.After all, for example, the glycemic index of green beans will be lower in any form of cooking than, for example, in fried potatoes or chips.

Harmful products

Some products have the highest possible level of GI, and the body, actively splitting carbohydrates and oversaturated with them, starts putting them into reserve reserves. The following food got into the list of the most harmful products:

  • glycemic index of foods listwheat flour;
  • chips;
  • drinks with gases;
  • juices in bags;
  • confectionery products.

As a rule, this food has a high calorie content, and in its composition there is no valuable fiber. And, in addition, the glycemic index increases during the heat treatment of products, which means that proper nutrition eliminates fried foods.

For weight loss, it is desirable to remove from the diet foods with high glycemia and include low. It is also important for maintaining health in insulin-dependent diabetes. To maintain insulin levels, patients must know the list of especially dangerous products and avoid their use.

Also, experts note the connection between dermatological problems and an excess of sugars in the body.Having insulin excesses, the body is not able to get rid of toxic substances and slags in a timely manner, which adversely affects the condition of the skin.

Snacks can be compared with drugs, because, provoking a sharp jump in sugar in the blood, they cause a feeling of pleasant satiety. But after eating insulin lowers the amount of sugar, spreading it to the cells, and this feeling quickly disappears. A person begins to feel hunger again, consumes another portion or two of sweets, returning euphoria ... This is how dependence on sweets and high-calorie food develops, and it becomes harder and harder to refuse them.

Products with high GI adversely affect the work of the pancreas, as they are very stressful to this body, significantly disrupting insulin synthesis. As a result, a person's sensitivity to this hormonal component decreases, which affects health and weight. A manifestation of increased appetite only exacerbates the situation.

Features of a low glycemic index

As already noted, foods with a low glycemic index of the gastrointestinal tract digest a long time, and they do not cause sudden jumps in blood sugar.In this situation, insulin synthesis by the pancreas is minimal, and therefore there is no risk of accumulation of subcutaneous fat.

The use of foods with a low glycemic index is not only a prerequisite for almost all proper diets, but also has a positive effect on the biochemical composition of blood. This is a great way to prevent the development of some serious cardiological ailments, such as ischemia, hypertension, etc.

To find out the glycemic index of foods, a table of these indicators will help. Low GI has the following food:

  • foods with a low glycemic indexvegetables (exceptions are foods with a large amount of starch, for example, potatoes);
  • pasta made from durum wheat;
  • pearl barley boiled in water;
  • fruits and berries (sour, which contain some natural sugars);
  • oatmeal raw;
  • herbs (lettuce, parsley, cilantro and other greens);
  • wholemeal bread;
  • nuts (despite the low GI, they are mostly high-calorie and should be more careful with them);
  • legumes;
  • mushrooms, etc.

This is not the whole list of products and it is better to refer to the detailed tables, evaluating the caloric content and the glycemic index at the same time.This is important for developing a proper diet for losing weight and improving well-being.

Is it possible to reduce GI products?

As already mentioned, the glycemic index is not stable, which means there are ways to change it, naturally, in its own favor. What are the tricks to make junk food useful, and at the same time reduce appetite?

To reduce GI products can be using the following techniques:

  • Low Glycemic Index TableYou can add powdered fiber to ready meals (you can buy it in a pharmacy or in the diabetic products department);
  • before meals, it is recommended to eat vegetable salad or raw vegetables;
  • It is preferable to prefer boiled and steamed, rather than fried dishes;
  • lower GI has a slightly unripe fruit than overripe or ripened;
  • The basis of the diet should be vegetables.

The presence in the diet of the required amount of dietary fiber will significantly reduce glycemia, but fats will contribute to an increase in this indicator. This determines the importance of the selection of products for daily consumption.

For example, protein products reduce the level of sugars in the blood due to the fact that the gastrointestinal tract digests them for quite a long time. But after frying or long boiling the product glycemia rises.Undercooked pasta is more useful for the body than boiled down.

It is also recommended to flavor dishes with fresh lemon juice, this will not only improve the taste of food, but also make it healthier. Acids contained in the composition will slow down the supply of nutrients to the body, and the growth of GI will not be so significant.

Potatoes are an ambiguous product, since its young boiled tubers are very useful for the body, and the old fried ones are extremely harmful. And this nuance should be taken into account, including potatoes in the menu.

People who want to lose weight, faced with certain difficulties, since the shelves are literally filled up with products with a high glycemic index. And to choose the right products, care is needed. In this case, you should follow the special tables and pay attention to the data indicated on the package, namely the caloric content and composition.

You can independently determine the list of useful products and make from them a rather satisfying, but useful menu. But with significant health problems it is still recommended to seek professional help from a nutritionist.

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  • We consider the glycemic index - not out of curiosity, but for health and good shape

    We consider the glycemic index - not out of curiosity, but for health and good shape

    We consider the glycemic index - not out of curiosity, but for health and good shape

    We consider the glycemic index - not out of curiosity, but for health and good shape

    We consider the glycemic index - not out of curiosity, but for health and good shape

    We consider the glycemic index - not out of curiosity, but for health and good shape

    We consider the glycemic index - not out of curiosity, but for health and good shape

    We consider the glycemic index - not out of curiosity, but for health and good shape

    We consider the glycemic index - not out of curiosity, but for health and good shape

    We consider the glycemic index - not out of curiosity, but for health and good shape

    We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape We consider the glycemic index - not out of curiosity, but for health and good shape