Glycemic index of products
In modern life, literally everything has changed, except for the functioning of our stomach. The digestive system of a modern person has got into a real time trouble. It has to adjust right on the move, adapt to the new nature of nutrition, which has undergone drastic changes.
To saturate, we no longer have to run around in search of some edible fruit or to hunt animals. We have at our disposal the richest assortment of various food products, which tease us with inviting fragrances and appetizing appearance from the shelves of any supermarket.
It was for these reasons that our distant ancestors needed food. They hunted and caught fish, gathered fruits, edible roots, herbs and nuts, alternately experiencing periods of hunger and satiety.
With an abundance of food, the body of primitive man accumulated energy reserves in the form of fat, which then was used economically during the inevitably coming heavy and hungry times.
Insulin was acting as the main vigilant custodian and watchdog of energy reserves. At first, it promoted the creation of untouchable stocks for a rainy day, and then did not allow the body to spend them ahead of time.
The main problem of the diet of a modern human being is that we eat too many processed foods. We understand that desserts contain a lot of sugar. But cunning producers and advertisers hide the fact that most other products are not much more useful to us, than the sweets are.
A high sugar content and low amount of fiber and nutrients is characteristic for such products, as:
- many cereals,
- potatoes and pasta,
- fruit juices,
- carbonated drinks,
- almost every product that is labeled “low-fat” or “fat-free”.
When we eat these processed and packaged foods regularly, we force our body to work on wear and tear, constantly processing unnecessary sugar.
Products with a high glycemic index cause a rapid and significant jump in the level of glucose, while any unused glucose surplus is deposited in our body as fat. As a result, the pancreas has to produce too much insulin, which almost inevitably leads to an excessive drop in the glucose level, and you feel hunger again very soon.
Products with a low glycemic index slowly supply our body with glucose, so that insulin is produced in a gradual manner. You remain fed much longer, which allows the body to use fat for energy production, rather than glucose. The smaller the glycemic index of foods, the better, if you want to lose weight.
The problem is that different sources can give different numbers. After all, the glycemic index is influenced by a number of factors:
The higher the glycemic index, the faster the food turns into glucose in the blood. The scale was initially developed for people with diabetes. Today through the diet of people has changed so much that everyone gets too many sugars from food, including the hidden ones. Excess weight becomes a widespread problem. And this is a serious reason to pay attention to the glycemic index of products.
Of course, if you eat only whole natural products and do not have diabetes, you don’t really have to think about the glycemic index. However, this is hardly the case. Here’s just one example:
When you eat a raw banana, sugar is supplied into your body together with fibers that slow down the digestion and increase the blood sugar content. However, processing destroys these fibers, and sugar level rises instantaneously. Along with the fiber, the processing usually removes most of the vitamins and minerals.
Low glycemic index
coarse flour, cereal bread, bran bread and pastry, cereals of unrefined grain, “wild” rice, apples, pears, plums
High glycemic index
high-grade flour, refined grain cereals (except for steamed rice), cookies and crackers, cakes and buns, potatoes, and white rice, bananas, mangoes
However, in the pursuit of a low glycemic index, do not forget that there are products with a low glycemic index, but with a high fat content. It’s chocolate and most nuts. You should also keep in mind that the glycemic index of the product may vary depending on how we eat it – separately or with other foods.
If the GI of one dish is higher than that of the other, then the one who has a higher GI will “break” the situation to its side. Therefore, especially people who are trying to lose weight are not recommended to have both porridge and omelet for breakfast. The omelet should be transferred to the next meal. Better “couple” the porridge with something that has the same low glycemic index, e.g. a piece of whole grain bread.
The index of raw carrots is low, but if you boil and puree it, it will increase significantly. The temperature of the dish also affects the glycemic index. It is higher in hot food, than that of chilled food. This does not mean that you need to eat everything cold. Simply cool the food to a comfortable temperature.
You may already have heard of the GI diet, based on a low glycemic index of foods. Studies of recent years have shown that this diet can become that miracle cure that will help us o cope with excess weight and significantly improve our health.
The main positive aspect of the diet is the health effect, which is observed after some time of compliance with the regime. Indeed, chronic diseases of the endocrine system and the cardiovascular system, which existed earlier, switch to remission.
The GI diet allows consuming almost any product, subject to some restrictions. While observing this diet, you can eat all kinds of food and dishes, complying with just a few fairly simple rules. As a rule, recommendations concern only the food composition. In general, the glycemic index diet is tolerated easily and imperceptibly even by those, who do not like to keep to any “prohibitions”.
Here are a few basic rules of the GI diet:
Does this weight loss diet have any advantages over other slimming diets? The main disadvantage of many diets is that foods that contain nutritious and healthy substances are excluded from the menu. This diet offers you a variety of healthy foods that will only strengthen your health.
Naturally, everyone who wants to lose weight wants to know “how effective is the GI diet?” Its effectiveness is confirmed by numerous studies that have proved that a diet based on products with a low glycemic index is more nutritious than others are.
In addition to the fact that there is no sudden release of insulin into the blood, products with a low glycemic index remain in the digestive tract for a long time and reach the small intestine, where the main hormones that suppress appetite are produced.
Even though with a decrease in consumed calories, the metabolism usually slows down, the GI diet minimizes this undesirable effect. If the blood glucose level remains constant, the body does not send signals of hunger. Consequently, it will not slow down the metabolism in an attempt to save every single calorie.
Nevertheless, you need to approach everything in a wise way. Do not rely only on the glycemic index of products. Good examples of foods that have a low glycemic index, but aren’t the best choice for fighting excess weight, are:
- potato chips,
Either way, you need to consider the number of calories and evaluate the nutritional properties of foods in your menu. Therefore, you can consume these products, but occasionally. And do not avoid useful foods with a high glycemic index, like:
They contain a small amount of carbohydrates, so when you consume them with other products, it does not greatly affect the glucose level.
If you are trying to lose weight, maintain a normal weight, keep and increase your health or suffer from diabetes, you should prefer products with a low glycemic index, and consume them correctly.
Of course, it is hardly possible to completely avoid products with a high glycemic index, and you actually don’t have to do this. However, it is important to alternate their consumption:
Based on all of the above, you can create your own menu of products with a low glycemic index, reduce the portions that you need to feel satiated, improve your health and your figure!