Today you will learn how to determine the glycemic index of foods? How it affects the body and the basic rules for the use of such products. In order to be beautiful and healthy, it is very important to eat healthy food. Science has proven that a person who adheres to the correct eating habits lives much longer.
Many years ago, thanks to the fact that our ancestors obtained their own food, they received wholesome and satisfying food. In addition, the extraction required strength, intelligence and courage, which in turn was physical stress for them. In modern life, the process of obtaining food has changed a lot. All you need to do is go to the store, where different delicacies beckon us in the windows. But, unfortunately, most of them do not bring any benefit to our body. But smart people who care about their health have figured out how to protect their bodies from the dangerous composition of these products. To control calorie intake and calorie damage, nutritionists often use the glycemic index (GI) of foods.
This concept was first used in medicine. With the help of the glycemic index, doctors made special diets for patients with diabetes mellitus. Now it is used not only in medicine, but also as a basis for a healthy diet. Also, in order to get rid of extra pounds, first of all, they calculate the glycemic index of each product that a person should consume.
What is the glycemic index of foods?
In simple terms, the glycemic index means the quality and benefits of the products we eat, as well as how they affect the human body. First of all, they take into account the glycemic index of glucose, which should be equal to 100. In order for a person to get the maximum benefit from food, his body should not quickly assimilate it. It is foods with a low GI that take a long time to digest and have a low calorie level. Eating high-value foods often increases blood sugar levels, which can worsen diabetes. Therefore, it is important for people with such a disease to be especially careful about what they include in their diet.
The glycemic index of foods largely depends on what nutrients and components they contain. For example, a product that contains a lot of fiber and carbohydrates will be valuable. It is also worth considering the cooking technology, because everyone knows that many products, despite their useful qualities, after some processing lose all their properties.
How does the glycemic index affect the body?
According to the composition of calories and useful properties, all products are divided into 3 levels:
- with a high glycemic index (70 and above);
- medium (40? 70);
- low (10-40).
When a person's diet contains a lot of foods with a high GI, then the body's glucose levels rise and as a result, a lot of insulin is produced. Everything leads to the fact that the metabolism is accelerated and a strong feeling of hunger arises. Due to the frequent overflow of the stomach, all organs and systems of a person suffer. As a result of prolonged such nutrition, diabetes mellitus occurs, which cannot be cured. Products with an average level are not harmful to the body. They are often recommended in diets as a main course, as they restore strength and energize.
Foods with a low glycemic index have a very positive effect on the functioning of the whole body. They improve all metabolic processes and do not overload the stomach. Their regular use improves the process of eating, since such foods are absorbed by the body for a long time. This does not cause frequent hunger, and the portion itself is reduced due to the rapid satiety.
Diet based on the glycemic index of foods
In order to get rid of excess weight, it is very important to take into account the glycemic index of foods. But even if your goal is a healthy diet, it is necessary to know about the properties of the food you eat. In fact, it is difficult to independently calculate the GI of foods, so you should use special tables that have been developed by experienced nutritionists. With the help of these tables, you can easily choose the dish or product that has the maximum benefit for your health. But there are also general rules when choosing low-calorie foods:
- It is recommended for athletes to include high GI foods in their diet, since regular physical activity requires a lot of strength and energy. In addition, these foods help to increase muscle tone. To improve the functioning of internal organs and to maintain health in general, you need to eat foods with a low GI.
- The lowest GI in vegetables and fruits. Moreover, they contain many useful vitamins and minerals. For example, they contain a lot of fiber, which is so necessary for the proper functioning of digestion.
- As already mentioned, the beneficial properties of foods depend on how they are prepared. Considering that all valuable elements in food disappear during frying or cooking, it is best to bake it when cooking (but if you choose between frying and boiling, then the second method of cooking is preferable).
- When compiling a diet, it is important to consider that in order for food to be better absorbed, the body needs carbohydrates. Since they are harmful and useful, the most useful properties are in products such as: beets, carrots, apples, apricots, milk, herbs, etc.
- Also, in order for food to be absorbed longer, nutritionists advise daily to include the use of oil in their diet. It can be oil of any of the products (olive, sunflower, etc.). It is important that it is cold pressed and that it is eaten raw. Frying and other heating it makes the oil only toxic and harmful to the body.
In the photo, a table: the glycemic index of foods.
This table shows the 30 most beneficial foods for the body. If you decide to switch to a healthy diet, while taking into account the glycemic index of foods, it is important to correctly form your daily diet. For such a diet, you must also take into account all the individual characteristics of a person, because each organism works in its own way. Therefore, ask for advice from an experienced nutritionist who will work with you to create your ideal meal schedule. Bon appetit and good health!
Video on how to use the glycemic index table:
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