The basis of the diet on the glycemic index is the knowledge of how carbohydrate foods raise blood sugar in the blood. It was originally developed as a tool to control the level of blood sugar in diabetics, but today is often used for weight loss in persons who have no problem with the level of blood sugar and insulin
The principles of action of insulin - the science of saving lives
What it is
Glycemic index (GI) indicates how increases blood sugar level
Blood sugar - one of the main indicators of human health
50 grams carbohydrate any food as compared to pure glucose. Almost all processed carbohydrates in the body into glucose and cause a temporary rise in blood sugar levels - the so-called glycemic response. This reaction depends on many factors, including the amount of food, amounts and types of carbohydrates, the method of cooking, the degree of processing of products, and so on. Each item has an index value from 1 to 100, with 100 - a GOP pure glucose. Products can be divided into products with high GI (more than 70), low (less than 55), or moderate GI (56-69).
The popularity of diet on glycemic index, not least due to the assurances of experts that nizkoglikemicheskie products help control appetite, promote weight loss, and can be helpful for people with diabetes or prediabetes. It is believed that the glucose from foods with a low GI longer to digest, provides a feeling of satiety for a long time; people who use such products are less likely to overeat.
For on the glycemic index diet is recommended to choose foods with a low GI, which is usually rich in nutrients, have been minimally processed, or do not pass it, and are rich in fiber - to such foods include fruits, vegetables and legumes.
In contrast, foods with a high GI cause a rise in blood sugar levels
Blood sugar - a very important indicator
; it stimulates hormonal changes (especially insulin) which usually lead to the fact that the person soon again feels hungry.
What You Can Eat
Pay more attention to the quality rather than the quantity of carbohydrates - that's the basic principle of diet on glycemic index. The idea is not to torture yourself with hunger, and eat useful carbohydrates - especially whole grains, fruits, vegetables and legumes, and lean protein, and healthy fats. Avoid foods with a high GI, including pastries made with white flour and refined products.
However, such diets may arise some problems: for example, carrots GOP may vary from 16 to 92, and GI sugar or candy is less than some potato varieties.
Low GI is not a guarantee that the product is useful. For example, the GI bars Snickers - 55, and potato chips 54. Common sense should suggest that these products have no place in the diet of those who want to lose weight and / or reduce the level of blood sugar. In addition, some high GI foods, such as corn, potatoes, fruit juices, must be part of a healthy diet
Healthy eating - do not limit yourself to eating
Diet on glycemic feature does not require counting calories, and this gives it a psychological advantage - a person simply to restrict his diet when he does not have to think about calories.
It is believed that the effect of diet on glycemic index is provided so that it prevents a sharp increase in insulin - a hormone which is produced under the influence of the subcutaneous fat deposits. However, the ongoing debate among scientists about the efficacy of the diet and, in particular, the GI values for weight reduction.
One of the reasons that the glycemic index is a controversial topic is the variability of the GOP. Thus, the GOP may vary depending on the ripeness of fruit or vegetables, the method of preparation of certain products, and so on.
Moreover, the glycemic response in a human one and the same product is different - it can vary even during one day.
Principles of diet on glycemic index
- Foods with high glycemic index are quickly absorbed by the body, which causes an immediate sharp rise in blood sugar levels. Foods with a low glycemic index are digested slowly enough so that the blood sugar level changes slightly and gradually. Thus, on the glycemic index diet can improve the control of blood glucose and lipids in diabetic patients 1 and 2 degrees.
- Ministry of Health of the developed countries and the international medical community recommend a diet on glycemic index, based on the belief that 60% of the body's energy is provided by carbohydrates. Diet on glycemic index does not exclude carbohydrates from the diet as a whole, making it convenient for most people.
- Diet on glycemic index is based on consumption of nourishing foods with a low glycemic index. Foods with a high glycemic index, on the contrary, be excluded from the diet, to avoid sharp fluctuations in blood sugar levels. So enough energy reserves for a long time and satiety occurs allows to eat less.
- A typical diet on glycemic index means reducing the consumption of fatty foods, especially foods containing saturated fats.
- On glycemic index diet encourages the consumption of carbs and the right type does not exclude carbohydrates completely - only need to adjust the total amount of carbohydrates in the diet.
- On glycemic index diet also encourages the consumption of nutritious and nourishing natural foods and limit the consumption of semi-finished products and cooked foods, such as biscuits, cakes, bakery products. Also allowed the consumption of small amounts of vegetables containing starch (potatoes and carrots), fruits, whole grains and legumes.
- Nutritious foods such as fresh fruits, vegetables, legumes, nuts, buckwheat, lean meat / fish, low-fat dairy products, etc. Are also in the menu on the glycemic index diet.
Going on a diet on glycemic index
Going on a diet on glycemic index is not difficult and does not require too much effort; enough to choose foods with a low glycemic index carbohydrates and limit your intake of foods with a high glycemic index. Below you will find some tips on how to quickly and safely go on a diet on glycemic index:
- The breakfast menu for selection include oats, barley porridge or cereal with bran.
- Reduce consumption of potato dishes and snacks on potato-based (eg, chips).
- Eat bread made from whole-grain flour, from sour dough or meal.
- Include in the diet of more fresh fruits and vegetables.
- Every day, eat a hearty salad with fresh vegetables (seasoned with olive sauce and vinegar).
- Also recommended noodles, pasta from wheat flour and quinoa seeds.