A detailed and understandable answer to this important question is given by our expert Alena Rechkalova, a certified nutritionist and health coach.
In order to learn the basics of competently drawing up a menu, it is important to get acquainted with such concepts as the glycemic and insulin (insulinemic) index of products.
Let’s deal with the first: when we eat a certain amount of carbohydrates, the process of digestion begins in our body. Carbohydrates are broken down, as a result of these transformations sugar (glucose) is released and released into the blood. The glycemic index (GI) of a food is exactly the indicator that reflects the effect of carbohydrates on blood sugar levels.
Glycemic index of foods: table
If the carbohydrate is simple, the jump in sugar occurs quickly, because the body needs a minimum of time to process it. Part of the carbohydrates eaten goes to the needs of our body – they are stored in the muscles and in the liver, and in excess they turn into fat. That is why the entire losing weight world is so afraid of white bread and sweets, because their glycemic index tends to the maximum mark.
You can eat insidious goodies, but in limited quantities and preferably together with some of the main meals, so as not to provoke sharp jumps in blood glucose levels.
The second important index is insulin. When we consume this or that product, the pancreas begins to secrete the hormone insulin, which the body needs to use the sugar obtained from food rationally. Insulin helps maintain blood sugar levels and transport it into our body’s tissue cells, converting it into energy. Accordingly, the insulin (insulinemic) index, AI, is an indicator of the rate and volume of insulin production in response to the consumption of a product.
Insulinemic index: what and what to eat
Knowing about GI and AI will help you design truly healthy menus.
So, two high index foods should never be seen on your plate – opt for low to moderate glycemic index values if you are interested in losing or maintaining a healthy weight.
The following combinations are most undesirable:
Cottage cheese + sugar / honey / jam
Starchy vegetables such as potatoes, beets, carrots + fatty meats and fish
Cereals + fatty meats and fish
Cereals + milk (milk porridge)
Let’s shed some light on the question of fried potatoes, which is of concern to many. There can be no two opinions. Starchy vegetables fried in oil are unhealthy food, but for many of us they are a real treat. Therefore, understanding portion sizes is key. If you eat 100 grams of freshly fried potatoes with green salad once a week, it will only bring pleasure.
I can recommend making a menu for the week and planning each meal in advance – this way you can be sure that the foods you eat work well together, are beneficial and do not harm your figure.