Although the sugar content of these substitutes is not low, they are rich in dietary fiber, and the absorption rate of sugar is relatively slow, which can maintain the hormone level of the body, help to stabilize the mood, and will not make people feel upset, and they will be defeated in the early stage of hypoglycemic.
The order of healthy juice is: fresh-squeezed vegetable juice, fresh-squeezed vegetable juice, cold-squeezed vegetable juice, high-pressure sterilized vegetable juice, instant sterilization at high temperature, reduced concentrated juice and juice beverage.
In short, the shorter the shelf life, the more nutritious it is, and the longer the shelf life, the closer it is to sugar water. Except for sweetness, the nutritional value is not high.
Many meal replacement milkshakes, sesame paste and walnut powder contain a lot of corn syrup, fructose syrup and maltose. This kind of syrup products are sweeter than sucrose foods and have a greater impact on blood sugar.
2. Adhere to the dietary principle of "low carbohydrate+low GI"
In addition to quitting sugar products and sugar substitutes, we should also reduce the intake of staple foods such as white bread, rice and noodles.
Coarse cereals such as brown rice and oats, and fruits and vegetables such as broccoli, cauliflower, radish and orange are all complex carbohydrates. They contain not only carbohydrates, but also a lot of dietary fiber.
What are the low GI foods?
We can simply classify complex carbohydrates containing dietary fiber as low GI foods, while those single carbohydrates without dietary fiber after deep processing are high GI foods.
We can create a black and white food list.
Blacklist: rice, white bread, candy, cake;
White list: brown rice, black rice, miscellaneous grains rice, millet porridge, whole wheat bread, fresh fruits and vegetables.
Eating more foods on the white list can keep us healthy while absorbing enough carbohydrates.
Generally speaking, foods with a GI value greater than or equal to 70 are high GI foods, foods with a GI value between 56 and 69 are medium GI foods, and foods with a GI value below 55 are low GI foods.
1. Choose the right staple food.
The so-called ancient staple food is coarse grains such as millet, black rice, corn, brown rice, pumpkin and sweet potato. Whole wheat bread.
2. The staple food is mainly vegetables with high dietary fiber and foods rich in protein.
The staple food is eaten with high-fiber vegetables and foods rich in protein. Vegetables and protein can balance excess carbohydrates and inhibit the rapid rise of blood sugar.
Eating more vegetables such as broccoli, tomatoes, spinach and eggplant can make you feel less guilty when eating rice and noodles. However, it is more important to reduce the amount of rice and noodles.
3. Make your own low GI snacks.
We can use whole wheat flour or almond flour, flaxseed flour and coconut flour instead of flour. Using sweeteners such as bananas, mangoes and red dates instead of refined white sugar is also very sweet, but the GI value is low; Use coconut milk or cashew milk instead of cream.
In this way, healthy desserts are ready! I promise, you will like this dessert.
In fact, the so-called hypoglycemic diet is to put a single carbohydrate on the blacklist, eat complex carbohydrates instead, and stick to a low GI diet.
If you eat too many carbohydrates, your body will have problems; In contrast, eating fat is much less harmful.
This means that in theory, you can eat a lot of cream, eggs, cheese, yogurt and meat. If you don't mix them with starch and sugar, you won't gain weight, but you will lose weight!
Let's be clear: the culprit of making people fat is not fat or calories, but sugar. It is precisely because of excessive intake of processed foods containing various sugars and high GI value that people keep getting fat while running.
Stage 1: free carbohydrate stage
In the meantime, we just need to quit sugary products and sugar, and don't restrict other foods rich in carbohydrates, such as rice, noodles, bread and other staple foods.
The easiest thing to achieve at this stage is to start the next sugar reduction stage. For the purpose of anti-aging and weight control, you can also take the requirements of this stage as a long-term dietary principle.
The second stage: low carbohydrate stage
The second stage is relatively strict, that is, maintaining a low-carbohydrate diet. Besides giving up sugary products and sugar, we should also give up refined carbohydrate staple foods, such as rice and noodles.
Coarse grains such as buckwheat, quinoa, millet, black rice, brown rice and corn, and root vegetables such as sweet potato, pumpkin and potato with strong satiety can be used instead of refined staple foods, and there are still quite a few choices of ingredients.
The third stage: the harsh carbohydrate stage
The third stage is stricter, that is, a completely low-carbohydrate diet. To quit sugary products, sugar and refined carbohydrate staple foods, it is necessary to quit beans and root vegetables, as well as fruits with high sugar content (such as bananas, apples, pears, oranges, pineapples, etc. ).
The fourth stage: ketogenic diet stage
The fourth stage is the famous ketogenic diet stage. At this stage, the role of glucose is replaced by fat, which makes the body lose weight quickly.
Ketogenic diet needs to give up all sugary products, sugar, refined carbohydrate staple food, beans, root vegetables and fruits, and only eat vegetables, meat, seafood, oil, cheese and nuts that grow on the ground.
Note: this method can reduce weight and regulate insulin level in a short time, but it is not recommended to implement it for a long time, nor to try it without professional guidance.
The above content is selected from Reducing Sugar, 2 1 day Scientific Diet and Slimming Method. You can read this book yourself if you are interested. I believe you will gain something!