First, let's learn what GI is.
GI (glycemic index) refers to the ratio of the effect of a certain food on raising blood sugar to that of a standard food (usually glucose), and refers to how much blood sugar response will be caused by human eating a certain food. It usually reflects the ability of a food to raise blood sugar.
Foods with high GI have fast digestion, high absorption rate and fast glucose release after entering the gastrointestinal tract, and the peak values of glucose and sugar are high after entering the blood, that is, blood sugar is increased;
Low GI food stays in gastrointestinal tract for a long time, with low absorption rate and slow glucose release. After glucose enters the blood, the peak value is low and the decline rate is slow. Simply put, blood sugar is relatively low.
The main purposes of GI value are:
1. Guide diabetic patients to choose food.
Proper weight control
3. Control the incidence of chronic diseases
It can be seen that choosing the right food with GI value is still helpful to lose weight. If you don't think about it, it will be very difficult for you to lose weight. If you always choose some foods with high GI, this is because:
The higher the value of 1.GI, the worse the satiety.
2.2 the higher. The GI value, the lower the nutritional value.
The higher the 3.3. The greater the GI value, the greater the influence of food on our insulin fluctuation.
Poor satiety makes it more difficult to lose weight; The nutritional value of food is low. Over time, it will reduce our metabolism and make it more difficult to lose weight. When insulin fluctuates, fat is more likely to accumulate. Losing weight is not only theoretical, but also practical!
Since weight loss should consider the GI value of food, do you have to eat some foods with low GI value of coarse grains during weight loss?
Actually, not necessarily. GI value is very important, but it is not understood in this way. For a simple example, in terms of GI value, rice and noodles are much higher than noodles.
But in our real life, when rice is mixed with vegetables and meat, the GI value of this meal may not be high, but it will decrease as a whole. Noodles are different. Eat less vegetables and meat, but the GI value will be high.
This example is given to make you understand that the GI value is very important when you lose weight, but what we should care about is the balanced collocation of food and reducing the GI value of the whole meal, instead of focusing most of our energy on a staple food with low GI, otherwise your diet will be very, very bad and very difficult to adhere to. In addition, there are many factors related to GI value: cooking techniques, overall collocation and so on.
The above is the answer to your question. I hope I can help you. Xiao Fang loves to raise iron! Share your fitness knowledge every day to help you get in shape! If you can please like, pay attention to, forward and support the author to write more content, thank you.