A few days before Christmas, we advise you to take an interest in the glycemic index of the foods you eat so as not to go on a diet in January! According to the December edition of the Very Serious Harvard Women’s Health Watchor Harvard Medical School Women’s Health Observatory (USA), paying attention to the glycemic index (GI) of the foods you eat is a good way to lose weight and maintain a healthy weight thereafter.
“Over the past 30 years, researchers have found that the secret to weight control lies not in reducing fat, but in reducing the amount of refined carbohydrates (or refined carbs) you eat, especially other words, by choosing foods to glycemic index weak. can we read in the report. “Furthermore, evidence is mounting for the benefit of a diet low glycemic index on the risk of diabetes, heart disease and cancer”.
Dr. Ludwig, director of the New Balance Obesity Prevention Center, succeeded with the help of his team of researchers to explain why the low glycemic index diet facilitated weight loss and then weight maintenance over time.
In 2012, the team observed that after a 10-15% loss of baseline weight, people on a low-GI diet burned more calories than people on a high-GI diet. Then, in 2013, they compared the effects of high and low GI meals with the same number of calories, four hours after they were ingested. The scientists found that people who ate the high GI meal had a rate of sugar in weaker blood and were hungrier than the others. These same people also had higher activity in the brain area related to craving, craving, reward, and bulimia.
Later feeling of hunger
“The glycemic index is the best measure we have today of how quickly carbohydrates are digested into glucose,” Dr. Ludwig said.
When you eat a meal with a high GI, the sugar (or glucose) from the food is quickly available, as soon as it passes from the stomach to the intestines. If this sugar makes us feel energized when it hits the bloodstream, this effect does not last. And to metabolize blood sugar, the body will react by increasing the production of insulin, which will quickly overcome the high blood glucose level. Then follows a feeling of exhaustion which can be accompanied by hypoglycemia, which will push to eat again.
Conversely, when you eat low GI foods, the body takes longer to digest them, and to separate the sugar from the other components. Glucose levels rise slowly in the blood, and insulin is released gradually. Result: you are satiated longer, which discourages you from eating again immediately.
The glycemic index is between 0 and 100: a low GI is between 1 and 55, a moderate GI between 56 and 69, and a high GI between 70 and 100. Ideally, a low glycemic index diet is free from rice white, white flour (prefer whole grains), white bread and potatoes for example. Sweet potato or quinoa are good alternatives with lower glycemic indices. Whole fruits are preferred over fruit juices, which release the sugar they contain.
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- Nutrition: everything you need to know about carbohydrates
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