Of course, if you want to be healthy and fit, you can't just pay attention to the GI value!
Don't forget to look at the calories of food again. You may find that the GI value of some fried foods is not high, but the calories are terrible!
The following are some opinions about reducing fat with low GI (from Buckbay Institute).
Replace some high-GI staple foods: replace some high-GI staple foods such as polished rice and fine noodles with low-GI foods (it is recommended that the replacement ratio should not exceed 20%, and the taste is very important, you know! ), such as germ rice, corn, miscellaneous grains rice, etc.
Increase the intake of dietary fiber: the dietary fiber mentioned here mainly comes from fruits and vegetables with low GI, which can provide a strong sense of satiety, promote gastrointestinal peristalsis and effectively inhibit the violent fluctuation of blood sugar.
Adjust the cooking method of food: it is recommended to focus on cooking and pay attention to reducing the use of cooking oil for fried food. In addition, the food should not be cooked too soft and rotten, and the GI value of "instant food" is generally high! For example, the GI value of rice paste is higher than that of rice porridge.
Reduce the intake of deep-processed food: the GI value of the same fruit juice is higher than that of the fruit itself, and the GI value of jam will be higher. Therefore, eat less refined and deep-processed foods such as biscuits and desserts!
Avoid a single diet: The GI value will decrease when carbohydrate staple foods such as rice, steamed bread and noodles are eaten together with protein, fat and high-fiber foods. For example, adding an egg to porridge for breakfast and eating two bites of green vegetables can help you stabilize your blood sugar.
If you want to be in good shape, jealousy is essential: studies have found that properly increasing the acidity of food can reduce the GI value of food, and adding rice vinegar, aged vinegar or lemon to cooking can effectively prevent fat accumulation.
-
GI (glycemic index) is a glycemic index, which refers to the ratio of the state of blood sugar rising after eating to the state of blood sugar rising when eating glucose, and is a comprehensive index reflecting the speed and degree of blood sugar rising caused by food.
GI value > 70: high GI food.
55≤GI value ≤70: medium GI food.
GI value < 55: low GI food.
Foods with low GI value (such as buckwheat, pumpkin, soybean, etc. ) slowly release energy, and the peak value of blood sugar rise is relatively low, which can effectively avoid the violent fluctuation of blood sugar, not only prevent hyperglycemia, but also avoid hypoglycemia.
Because of this, low-GI foods stay in the stomach longer, feel fuller, and have a longer-lasting effect on the body.
On the contrary, if you eat a lot of high GI food in a short time, your blood sugar will rise rapidly. In order to stabilize your blood sugar level, your body functions will be awakened and you will secrete a lot of insulin, which will convert the calories you consume into fat.
In addition, due to the fast digestion of high GI food, it is easy to feel hungry after meals, leading to overeating.
In other words, the higher GI, the faster and better absorption, the easier it is to gain weight, and the easier it is to affect blood pressure and blood sugar!