Glycemic index diet, It is a diet created to lose weight according to blood sugar levels. The glycemic index and glycemic load are a set value to prevent blood sugar levels from rising in the body.
Glucose energy is the body's main source. It is used as fuel by the brain, muscles, and other organs. Glucose is set at 100 and all foods are indexed to this score.
The purpose of this diet is to lower blood sugar levels and maintain the health of the heart to aid weight management. The glycemic index helps with weight loss while maintaining blood cholesterol and triglyceride levels.
High blood sugar is linked to health conditions such as diabetes, heart diseases and obesity. The main purpose of this diet is to help prevent diabetes by controlling hunger.
Carbohydrates and starchy foods raise blood sugar levels. On the other hand, vegetables, fruits and whole grains keep your blood sugar levels under control and make you hungry later.
Those who lose weight with glycemic index diet The risk of diabetes and chronic diseases is reduced.
Glycemic index (GI), categorize foods containing carbohydrates that raise blood sugar levels. Good carbohydrates, which are digested slowly, are in the lower glycemic index and keep you full for a long time. Bad carbohydrates have a high glycemic index.
The glycemic index varies according to the processing of foods. For example; The juice of a fruit has a higher glycemic index than fruit. Mashed potatoes have a higher glycemic index compared to baked potatoes.
Cooking foods also raises the glycemic index. The glycemic index of cooked pasta is higher than that of raw pasta.
Therefore, it is necessary to know how the glycemic index of foods affects blood sugar levels.
Factors Affecting Food's Glycemic Index
There are a number of factors that can affect the glycemic value of a food or meal, including:
The type of sugar it contains
There is a misconception that all sugars have a high glycemic index. The glycemic index of sugars ranges from 23 for fructose to 105 for maltose. Therefore, the glycemic index of a food depends in part on the type of sugar it contains.
Starch is a carbohydrate that contains two molecules - amylose and amylopectin. Amylose is difficult to digest whereas amylopectin is easily digested. Foods with higher amylose content have a lower glycemic index.
Carbohydrate
Processing methods such as milling and rolling increase the glycemic index by disrupting amylose and amylopectin molecules. Generally, a processed food has a higher glycemic index.
Nutritional composition
Adding protein or fat to a meal can slow digestion and help reduce the glycemic response in the meal.
Cooking method
Preparation and cooking techniques affect the glycemic index. In general, the longer a food is cooked, the faster its sugars are digested and absorbed, thus increasing its glycemic index.
Maturity
Unripe fruits contain complex carbohydrates that turn into sugar as the fruit ripens. The ripening of the fruit increases its glycemic index. For example, the glycemic index of an immature banana is 30, while a ripe banana has a glycemic index of 48.
Those who make glycemic index diet;
- Can lose weight in a healthy way.
- It protects your general health by eating healthier meals.
- Maintains blood glucose values as part of a diabetes treatment plan.
Weight Loss with Low Glycemic Index Diet
As mentioned above, the glycemic index of foods are classified according to their influence on blood sugar levels. Foods have a significant effect on blood sugar levels. Therefore, the carbohydrate levels that foods have are scaled from 0 to 100.
The glycemic index dietDo not eat foods with high glycemic index while doing niacin. Because foods and beverages with high glycemic index are digested quickly, they raise blood sugar very quickly.
After digestion, they drop it suddenly. Low glycemic index foods stay longer in the digestive system. Thus, they help control appetite while losing weight. By balancing blood sugar insulin resistance they prevent it from occurring.
Glycemic Index Diet and Exercise
Exercising along with diet will accelerate weight loss. Exercise moderately for 3 hours a week.
Benefits of the Glycemic Index Diet
The glycemic index diet reduces the risk of serious diseases.
Counting calories
There is no need to count calories and reduce portions while dieting. You should eat by checking the glycemic index values of foods. You can create a rich menu for the diet.
Satiety
Foods with low glycemic index such as fruits, vegetables and whole grains keep you full for a long time due to their high fiber content.
The glycemic index diet It helps to lose weight in a medium and short term.
Cardiovascular benefits
Some researchers glycemic index dietHe thinks that the blood reduces the bad cholesterol and increases the good cholesterol.
Diabetes
The glycemic index diet It is very useful for people who want to control their blood sugar levels. Low glycemic index foods reduce the risk of diabetes as they keep the blood sugar level at the same level.
Negative Aspects of the Glycemic Index Diet
The glycemic index diet it is not very nutritious. Lack of fatty and sugary foods can endanger weight loss efforts.
Low glycemic index Keeping track of her diet can be difficult. It is not possible to find the glycemic index ranking for every meal. This can be confusing for some, as there are no glycemic index values on packaged foods.
The glycemic index values of foods are valid when the food is consumed alone. When consumed with other foods, the glycemic index may change. Therefore, it is not easy to estimate the glycemic index of some foods.
What to Eat on the Glycemic Index Diet?
Low glycemic index dietThere is no need to count calories or track macronutrients such as protein, fat and carbohydrates.
The glycemic index dietIt is necessary to replace the high glycemic index foods you eat with alternatives with low glycemic index.
There are lots of healthy and nutritious foods to choose from. Low glycemic index dietWhile doing this, you should create your menu from the foods you will choose from the list below:
Bread
Whole-grain, multi-grain, rye bread
Breakfast cereals
Oats and bran flakes
Fruit
Apple, strawberry, apricot, peach, plum, pear, kiwi, tomato and more
Vegetables
Carrots, broccoli, cauliflower, celery, zucchini and more
Such as almonds, cashews, pistachios, walnuts, and macadamia nuts
Fats and oils
Olive oil, butter, and avocado
Herbs and spices
Like garlic, basil, dill, salt and pepper
Which foods are not eaten on the glycemic index diet?
Low glycemic index dietAbsolutely nothing is prohibited. However, try to replace foods with as high glycemic index as possible with alternatives with low glycemic index:
Bread
White bread, bagel
Breakfast cereals
Instant oats, cereal
Starchy vegetables
French fries, instant mashed potatoes
Herbal milks
Rice milk and oat milk
Fruit
Watermelon
Salty snacks
Crackers, rice cakes, bagels, corn chips
Cakes and other baked goods
Pastries, donuts, muffins, cookies, waffles
Glycemic Index Diet Sample Menu
The glycemic index diet When creating a menu with, you should choose foods with a low glycemic index. If you are going to use high glycemic index foods, eat with low glycemic index foods to balance.
The menu is given as an example to give an idea. You can replace the foods in the menu with equivalent foods by paying attention to the glycemic index value.
Glycemic Index Diet List
Breakfast
1 slice of whole grain bread
2 tablespoon of peanut butter
1 glass of orange juice
Snack
1 serving of fruit (pear)
Lunch
2 slice of rye bread
4 slices of steak
Vegetables such as tomatoes, cabbage, radishes
Snack
1 slice of feta cheese
8 whole grain biscuits
1 medium apple
Dinner
White fish in the oven
2 baked potatoes
Salad with 1 tablespoon of lemon
1 bowl of yogurt for dessert
As a result;
To control blood sugar levels glycemic index diet applicable. As with any diet plan, it is useful to consult a doctor before starting this diet.
