Often in the recommendations of nutritionists, you can find the phrase “glycemic index”. What is it, why is it important for weight loss and what else should you know about it?
Carbohydrates, which are in food and give our body energy, are fast and slow. The fast ones will tone you up quickly enough, but after a few minutes you will want to recharge again, since the energy will run out as abruptly as it appeared. Slow carbohydrates do not give strength to the body immediately, but they also deprive it of strength gradually, over several hours. So, after baking and candy, you will want to eat right away, and after a plate of porridge, you can hold out until the next meal. And the calories received from candy and a small portion of porridge are approximately equal.
The glycemic index is a value that determines the rate of carbohydrates, or more precisely, the rate of breakdown of carbohydrates to glucose. Thanks to the figure of the glycemic index, you can understand how long your body will not need additional nutrition – the longer carbohydrates break down, the better.
There are 3 levels of the glycemic index: 0 to 55 is low, 56 to 69 is medium, and 70 to 100 is high. The glycemic index is also responsible for blood sugar levels.
How the glycemic index of a product affects weight loss
In addition to the fact that foods with a high glycemic index are high in calories and make you feel hungry again soon, with a strong release of sugar, the body releases insulin in order to “extinguish” this sugar. Insulin makes the body reluctant to part with fats and actively stores them just in case.
What is known about the glycemic index
Foods that are low in carbohydrates or none at all do not have a glycemic index – for example, meat, fish, eggs, avocados.
The more natural and untreated the product, the lower its glycemic index. Unprocessed oatmeal has a lower glycemic index than instant oatmeal.
The product can have a different glycemic index during ripening – it is often higher in unripe fruits.
Heat treatment and preparation method affect the glycemic index.
Lemon juice and vinegar lower the glycemic index of foods.
Starchy foods have a higher glycemic index when overcooked.
What foods have a low glycemic index
Oats, asparagus, avocado, bell peppers, bran or multigrain bread, any cabbage, cucumbers, tomatoes, carrots, lettuce, celery, green beans, fennel, mushrooms, onions, olives, olive oil, spinach, eggplant, garlic, corn, peas, beans, beans, sesame seeds, flax seeds, tofu.
Medium Glycemic Index foods
Brown rice, instant oatmeal, rye and whole grain bread, apples, bananas, oranges, pears, plums, blueberries, cranberries, grapefruit, grapes, kiwi, lemons, limes, raspberries, strawberries, prunes, almonds, cashews, peanuts, pumpkin seeds , sunflower seeds, walnuts, scallops, cheese, milk, yogurt.
High glycemic index foods
White bread, buns, pastries, instant cereals, cereals, white rice, rice noodles, instant noodles, beets, potatoes, pumpkin, apricots, papaya, melon, figs, watermelon, raisins, pineapple.
If a product has a low glycemic index, this does not mean that you need to eat only it and in unlimited quantities. You need to remember about the balance of your diet and essential vitamins and minerals, which are also abundant in foods with a high glycemic index.