The fact that such calories and how their number in the diet affects our figure is known, if not all, then to most people. If you follow your diet, lead a healthy lifestyle, then, of course, pay attention to the quality, quantity and calorie intake. But is this enough to control weight? It turns out that weight loss is affected not only by the calories contained in food, but also by its glycemic index. It is also important to know about him in order to properly draw up your diet. What foods with a high glycemic index should be excluded or minimized to maintain a perfect figure?
Ah, this insidious glycemic index!
First of all, you need to understand what the glycemic index (GI) is and why they are so afraid of it. This indicator shows how certain products affect the increase in blood sugar. The higher the GI, the faster the food is absorbed and converted into pure glucose. As a result, a sharp increase in sugar occurs in the blood. Its excess leads to the formation of fatty deposits. But just as quickly, this level drops and a feeling of hunger appears. Then we again use foods with a high glycemic index to get enough, and everything repeats in a circle. That's right, day after day, extra centimeters appear and weight increases. At the same time, we are at a loss, because we eat, for the most part, low-calorie foods. Why is this happening?
Low-calorie product with high GI: that's bad luck!
The glycemic index is not directly dependent on the calorie content of foods. Of course, a chocolate bar or a sweet pie will have a high GI. But what about potatoes or watermelon? They are completely harmless, even, on the contrary, are useful for a healthy diet. Moreover, the GI of these products is one of the highest: 84 and 75, respectively. While chocolate has this indicator, it’s 70, and jam has 55 at all. Now you understand why, eating right, you can still gain weight? One reason is foods with a high glycemic index.
Glycemic Index Tricks
What to do? Is it really necessary to abandon some seemingly dietary and healthy dishes of fruits and vegetables in order to normalize your diet? Of course not. And biscuit (GI = 70) can not be replaced with carrots (GI = 85), wanting to reduce the glycemic index of food. Do not forget all the same about vitamins, minerals and calorie foods. It is important to cook and combine food. This largely depends on whether products with a high glycemic index, medium or low. Remember that the way of cooking affects GI. The more food is processed, the higher the GI. Therefore, try not to cook for long, do not overcook or digest vegetables, cereals, and so on. For example, jacket-baked potatoes will be healthier and lower in GI than mashed potatoes. Another important point: the right combination. So, the GI of cottage cheese with an apple (protein and carbohydrates) will be lower than just fruit (carbohydrates).
Prioritizing food choices and cooking
Here are a few rules to follow if you want to balance your diet. Minimize simple carbohydrates with a high glycemic index (sweets, cookies and other sweets), as well as bananas and grapes. Eat more fresh fruits and vegetables, salad dressing with olive oil. Cooking and frying, prefer baking or steaming. The larger you cut the foods, the more benefits will remain in them. As for cereals and cereals, then choose whole grains, rather than instant cooking. If you want to reduce weight, then to compile children you will need a table of products with a low glycemic index. You can find it on various sites, in books and magazines on nutrition (in particular, for diabetics). This will facilitate your selection of dishes and products (based on GI) for your daily diet.
The three components of beauty and health
Now you know that your nutrition is determined not only by its usefulness and calorie content, but also by the glycemic index of products. Do not forget about each of these three components of a healthy menu, and then your weight will always be normal, activity will be on top, and your skin, hair and nails will be in perfect condition.