A Low Glycemic Diet Helps You Lose Weight Eating low glycemic index foods is also ideal for those suffering from diabetes. But what is the glycemic index and how is blood sugar measured? And yet, we find out why foods with a high glycemic index lead to obesity?
The glycemic index (GI) represents the of carbohydrates contained in foods to raise blood sugar (a value that indicates the amount of glucose in the blood). In general, the more digestible a carbohydrate, the higher its glycemic index. But let's see what are the benefits of a low glycemic index diet for weight loss and those who suffer from diabetes. When we eat a food rich in sugars, blood glucose levels increase progressively as we digest and assimilate the starches contained in it. The speed with which the food is assimilated changes according to the food and the type of nutrients that comprise it, the fiber present and the composition of the other foods already present in the stomach and intestines during the digestion.
This phenomenon is measured by the glycemic index (IG). It then classifies foods based on their influence on blood sugar (blood sugar) levels and affects those with high carbohydrate content. Foods high in fat or protein do not have immediate effect on blood sugar, but result in a prolonged prolonged increase. Adding meals with low-glycemic foods to the low-glycemic diet helps keep blood sugar under control. This is especially important for diabetics, although even athletes and overweight people benefit by knowing this relatively new concept of proper nutrition.
Why do sugars turn into fat? The rapid rise in blood sugar (sugars) causes the secretion of insulin in quantity, but as the cells can not absorb all glucose, the fat metabolism is activated and turns into fat. The genetic code was thus programmed to allow us to survive the food shortage. But today not all fat stores are used and fattened. But let's see what some foods are with High, medium and low glycemic index. High GI: white bread, cornflakes, honey, baked potatoes and fries, crackers, arborio rice, sucrose sugar. Middle IG: pineapple, spaghetti, banana, kiwi, mango, rye bread, pasta, carrot, grape, orange. Low GI: plum, pear, yogurt, skim milk, soy milk, cooked beans, apples, lentils, fructose, whole grains. But why do foods with a high glycemic index cause overweight and obesity?
Consume foods with high glycemic index the transformation of sugar into fat tends to increase (overweight); increased oxidative stress (premature aging, cancer risk); after 2-4 hours, blood sugar decreases and hunger returns (and this can also cause anxiety); Over time, there is a work overload for the pancreas that causes insulin resistance and subsequently the onset of diabetes; the risk of tooth decay is greater. The diet that neutralizes blood sugar and fat formation includes some rules, namely avoiding foods with a high glycemic index and prefer foods with low GI (bread, pasta, rice, etc.).
So there are some foods that, combined with those with low GI, help keep blood sugar at regular levels and clear blood from sugars and / or excess fat. But what are the foods that control blood sugar levels and help you lose weight? Here are a few and why they are recommended in low glycemic index diet for weight loss and for those suffering from diabetes. These are foods that are consumed every day and combined with whole grains (bread, pasta, rice, barley, etc.) can create healthy, complete and satisfying meals with toning and slimming properties.
Tea: both green and black, tea contributes to lower blood sugar, cholesterol and triglycerides. It also helps to reduce body weight. To drink also when eating 4-5 cups a day, away or during meals.
Salmon: It brings omega-3s that contribute to the prevention of diabetes and cardiovascular disease. Use for main courses: 150-200 g of salmon, 2-3 times a week, to be steamed, roasted or fried. Serve with vegetables.
yogurt: the yeasts it contains produce acetic and propionic acids that reach the liver, where they regulate the production of glucose and cholesterol. Use it as a snack, breakfast or gravy, 150-300 g of natural yogurt a day, also for dressing salads and salads.
vegetables: they prevent glycemic peaks, diabetes, nervous hunger, triglycerides and cholesterol. Use them for the first or second courses: 4 tablespoons of vegetables (dry) 3-5 times a week in soups, soups, risotto, salads or boiled.
What is blood sugar? Blood glucose is defined as the concentration of glucose in the blood, whose normal fasting value is between 70 and 100 mg / dl. How is blood sugar measured? Measuring blood glucose is a simple operation, for which only a small drop of capillary blood is needed. It is always indicated for those who are on insulin treatment, while if the therapy is not of the insulin type, any indication for this procedure is given by the doctor according to the therapy and the situation that the patient presents.
In diabetics, the control of glycemic values - sometimes agreed upon and methods with its diabetologist – from the way of assessing whether the lifestyle and the therapy that is following are adequate and if the values of HbA1c and fruitsamina – that indicate the sugar average in the blood respectively in the last 3 months and in the last 15 days – are consistent with the data collected. In addition to simple blood glucose analysis using a drop of blood, there are more complex systems that also allow continuous monitoring of blood glucose by subcutaneous needles that detect the concentration of glucose in the interstitial fluid rather than in the blood. Currently, these systems are not in common and widespread use.
However, glycemic self-control can not and should not replace the doctor-patient relationship, which is necessary to determine, from time to time, the correct therapy to be adopted in terms of nutrition, pharmacology, and even exercise. The glycosimeter: what it is and how to use it: the instrument used to control blood sugar is called a glyme meter, but sometimes it is also found as a reflector. Although it does not provide accurate data such as the laboratory, it allows us to identify the level of blood glucose with a good approximation, in a short time and with total autonomy. The information listed above, including any advice or recommendations, is intended as general educational support only. They are not intended to provide medical or health advice or to be used for the diagnosis or medical treatment of a single problem. They also do not aim to replace the professional opinion and services of a qualified health professional, aware of their specific situation. It is essential to always consult your doctor or other qualified health professional when you have diabetes.