About losing weight, one of the most widespread misunderstandings is: eat as little sugar as possible, or even not eat sugar!
This is a big mistake:
Why?
Because most of the energy of human activities comes from glycogen. Only by eating enough sugar can we ensure our daily activities, so the real secret of losing weight is not to eat less sugar, but to learn how to eat sugar!
Sugar-containing foods are essential for organisms. There are two key indicators to distinguish these sugary foods, namely: GI and GL.
GI, the full name is glycemic index, which means glycemic index-an index reflecting the degree of blood sugar increase caused by food. Foods are generally divided into high GI foods and low GI foods.
GL, that is, the blood sugar load of food, GL= food GI× actual available carbohydrate content of food. The higher GL, the more difficult it is for sugar to metabolize and the easier it is to form fat.
In short, GI determines the effect of food on human blood sugar, while GL determines whether the sugar in these foods is easy to metabolize. If it is not easy to be metabolized, then foods with low GI are easy to get fat.
The GI values of coarse grains are all below 70.
Generally, foods with a GI value higher than 70 are high GI foods, and foods with a GI value lower than 55 are low GI foods. Both are indispensable, but when to eat foods with different GI values is very particular.
Generally speaking, people understand high GI food as fast sugar and low GI food as slow sugar. Slow sugar intake should be given priority to during weight loss, supplemented by fast sugar. However, it should be noted that fast sugar can be easily converted into fat when it enters the body. If sugar and fat are mixed together, it's like sticking fat directly to your body, and absolutely put an end to it.
Therefore, slow sugars such as corn, potatoes, brown rice, quinoa, oats, and pumpkins are very common in the diet plan during weight loss.
The GI and GL values of carrots are very low.
After effective exercise, the body loses energy. At this time, it is very beneficial to lose weight to supplement the right amount of fast sugar and high-quality protein. Of course, the fast candy mentioned here is definitely not fried food. Try to avoid high-oil foods when you lose weight. Fast sugar and slow sugar are the standards to measure most foods, but foods with high GI are not necessarily untouchable, and GI cannot reflect the sugar content of foods. Although the GI of watermelon is high, the sugar content is not high at all, and the GL value is also very low, so eating watermelon normally is not easy to lead to obesity, and moderate intake has little effect on blood sugar.
The average GI value of most fruits is very low.
Some articles that lack elegance say that the calories of corn, potatoes, brown rice and oats are not lower than those of steamed bread, noodles, steamed buns and rice, and it is useless to lose weight with these things.
This is a very typical misunderstanding. Talking about GI without GL is simply hooliganism.
Low GI does not mean low calorie, but it is not easy to be absorbed and digested in the body, and it will not be instantly converted into fat, so it can continuously supply energy for a long time. The advantage of low GI food is that it is rich in dietary fiber, which is beneficial to lose weight.
But isn't the lower the GI, the better the health?
In fact, the nutritional value of different kinds of food is not comparable, and it cannot be said that low GI is more conducive to health. Eating only low GI food will lead to food simplification, which is very unfavorable to human health.
Not all dairy products have a high GI value.
In addition, muscle loss will definitely occur during weight loss. Immunity, resistance decline, severe dehydration, bone loss and so on, so it is essential to increase protein and fasting sugar supplement.
So the real trick of sugar intake is substitution: replacing polished rice with brown rice; Replace sugary drinks with water; Replace candy with fruit, etc ... but this does not mean that foods with low GI can be eaten indefinitely. Foods with low GI also contain a certain amount of sugar and other energy-supplying nutrients. Eating too much will still cause chronic diseases such as obesity.
The key to sugar intake is not to reduce blindly, but to have a selective and targeted intake. Only by really "learning" to eat sugar can you lose weight with half the effort!