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Glycemic index: healthy food code

Scrupulous counting calories eaten each piece is not always a guarantee of good nutrition. In the struggle for the ideal weight and good health plays an important role of glycemic index of foods. What it is? And why is it so important to know?

Chemistry habits

Each product has a certain effect on our body, in particular, increases the level of sugar in the blood in varying degrees. This is the quality of the products in numerical terms and is a glycemic index (GI). The higher this value, the higher the blood sugar level. To make sure that it does not exceed the permissible value, it is important not only for diabetics, but for all who do not want to acquire serious health problems. For those who dream of losing extra pounds, the glycemic index is also a true friend and assistant.

The protective mechanisms of our body reliably protect us from any negative influences and control all the processes that take place. So, the pancreas is responsible for the level of sugar in the blood. As soon as the sugar rises, it begins to produce the hormone insulin in the necessary doses, which dilutes the concentration of sugar. If the diet is constantly dominated by foods with a high glycemic index, the pancreas must produce insulin with a doubled force. Thus, the blood sugar level remains normal. When he drops to a certain level, a hunger loudly declares itself, tormenting us with pleas for something substantial. We obey his will, eating something terribly tasty, certainly with a high glycemic index, and all the processes are repeated according to the given scenario.

Eat to lose weight

It is obvious that the body, as it was all-powerful nor incapable forever to process the incoming food. It is well known that any product entering the body and recycling, saturates it a certain amount of energy.

As a rule, products with a high glycemic index split very rapidly, allocating a large amount of energy. While products with a low glycemic index are digested very slowly, while the reserves of their energy can last for several hours. In the first case, insulin begins to be produced quickly, "knocking down" the sugar level. However, the body takes exactly as much energy as it needs, carefully putting off excess nutrients in its "storerooms." And he does it the most unattractive for us way - in the form of fat deposits. So it turns out that frequent and spontaneous jumps of sugar lead in the end to an increase in weight. Therefore, choosing different products, it is extremely important to monitor not only the consumed calories, fats, carbohydrates and proteins, but also the glycemic index. The high energy value of a product does not always mean that it is harmful. For example, the calorific value of white and black bread is only a few points different. However, white bread has a higher glycemic index and provokes a sharp increase in blood sugar, in contrast to black bread.

We make the antisugar menu

All products, depending on the glycemic index, can be divided into three groups. The first group with an index of 70 and above includes products that are processed by the body quite intensively, significantly increasing the level of sugar in the blood. Previously it was believed that the most harmful product from this point of view is refined sugar with GI, equal to 70. However, there were products that significantly exceeded it in this indicator. The first lines of the harmful rating are beer (GI - 110), garlic toasts from white bread (GI - 100), fried potatoes (GI - 95) and sweet buns (GI - 95).

The second group includes products with an average glycemic index - from the 40 69 before. It includes, for example, buckwheat, pasta and dried fruit (GI - 40), bananas, melon, ice cream, mayonnaise and porridge (GI - 60), rye bread, boiled beets and orange juice (GI - 65). Topping this product category oddly enough, a fresh pineapple (GI - 66) and wheat flour (GI -69).

The third group includes foods with the lowest glycemic index, below 39. They are split by the clock and have virtually no effect on the level of sugar. This includes many types of cabbage, spinach, lettuce, mushrooms, bran, as well as various types of berries (GI - from 15 to 25). Citrus fruits, bitter chocolate, fresh carrots, and low-fat cottage cheese have a GI equal to 30. At the head of the list are apples, plums, sesame and low-fat yogurt (GI - 35). Despite their high energy value, meat, poultry, eggs and fish have zero GI. Products in this category are considered the most useful and should be present in the daily diet in the first place.  

In order to eat right, it is not at all necessary to count every calorie or subject consumed foods to scientific research. But knowledge of the glycemic index will be very useful. With it, you can easily create a healthy and balanced menu for the whole family and protect yourself from many diseases.   

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