The glycemic index is ally of the diet
Used as an ally of those who want to control weight gain, diabetes and cardiovascular disease, the glycemic index (GI) is gaining increasing popularity in Brazil. If before it was restricted to talks between health professionals, today manufacturers have even thought about including this information on product labels.
While this is not happening, take the time to familiarize yourself with this nutritional indicator. "It measures the speed with which insulin levels increase in response to how quickly glucose enters the bloodstream," explains nutritionist Juliet Marzalek of Curitiba, a specialist in clinical nutrition.
To better understand what it wants say, just look at your plate of food. Most foods, especially carbohydrates, are turned into glucose in the body - and glucose is nothing more than a type of sugar, used as a source of energy by all our organs. Insulin, a hormone produced by the pancreas, transports glucose through the blood into cells and keeps sugar levels stable.
Foods are divided into three categories of glycemic index: low (GI less than or equal to 55); mean (IG of 56 to 69) and high (greater than or equal to 70). "The greater the amount of insulin required for food to be metabolized, the greater its GI," explains Juliet.
The list of high glycemic index includes refined sugar, white rice, potatoes, bananas and recipes that carry wheat flour all they cause glucose to flush through the blood. The pancreas is over-required and required to produce an extra dose of insulin at one time.
In this way, the food is metabolized rapidly. It is in this cycle that the response to weight gain dwells. "Insulin spikes make you fat because the carbohydrate ingested turns into more fat," explains My Life nutritionist Roberta Stella.
Rapid absorption of glucose causes a sharp fall in blood sugar. This creates a stimulus for the brain, which responds with hunger. The result is that you eat more. "If you eat high-GI foods and do not burn calories by exercising, you will gain weight," says the nutritionist in Curitiba.
On the other hand, foods considered low glycemic index, whose value is close to or below 50, include whole grain rice, wholemeal flour, cereals, legumes (beans, soybeans, lentils and peas) and most fruits. Rich in fiber, they slow the absorption of sugar and cause a slow and gradual metabolism, ensuring satiety for a longer period.
But that does not mean that a high GI menu is a tremendous thug. After a long workout of more than an hour, for example, nutritionist Juliet explains that it is essential to eat something that is quickly metabolized. "This is fundamental to giving energy to the body, which responds with fat burning and spares the burning of muscle mass.This way, the metabolism is" smart "to maintain the weight.With the supply, he understands that he does not need to stock "he explains.
At the time of the afternoon snack, opt for low GI items. "A fruit with a home (rich in fiber, a yogurt or three whole-grain biscuits," advises Juliet.) If you have not eaten for many hours and think you can make up for it in chocolate, you're wrong. "If you're going to eat a sweet, the best time is after a balanced meal with lots of fiber (after lunch, for example) so it will be metabolized smoothly," he said. says the nutritionist.
There are ways to reduce the glycemic index of certain foods by changing the way you prepare. Imagine eating a large baked potato that has a high GI, in addition to the fats in the filling.
In order to soften it, simply choose a smaller vegetable with no filling, but accompanied by cauliflower, a fish and a little of extra-virgin olive oil. Fiber from vegetables and unsaturated fats from fish and olive oil causes the potato to be absorbed more slowly.
Balance the GI
See how the carbohydrate type (find the differences between simple and complex carbohydrates), fiber, protein, fat and how to prepare determine the Glycemic Index of meals. table and count on her to mount dishes that will starve her hunger and not her self-esteem in front of the scale.
Foods with high Glycemic Index
Gatorade - 91
Baked Potato - 85
Maize ½ cup - 84
Rice cake - 82
Microwave baked potato - 82
Jujube bale - 80
Vanilla wafers - 77
Instant wheat cream - 74
Mel - 73
Watermelon 1 slice average - 72
White bread 1 slice average - 70
Whole wheat bread 1 slice average - 69
Wheat bran - 69
Fanta refrigerant - 68
Chocolate - 68
Couscous - 65
Sugar - 65
Raisins 1 tablespoon - 64
Ice cream 61
Orange Juice 3/4 cup - 57
Cooked Potato - 56
Rice Br Ancho - 56
Whole grain rice - 55
Popcorn - 55
Corn - 55
Sweet potato - 54
Banana very ripe 1 unit - 52
Green peas - 48
Lentil Soup - 44
Orange 1 medium unit - 43
Spaghetti (without sauce) - 41
Whole Wheat Bread 1 slice - 41
Apple juice (without sugar) 3/4 cup - 41
Apple 1 medium unit - 36
Pear 1 medium unit - 36
Yogurt with skimmed fruit - 33
Chickpea - 33
Skimmed milk - 32
Green banana 1 unit average - 30
Lentils - 29
Beans - 27
Whole milk - 27
Fructose of the fruit) - 23
Fat generates many doubts when preparing and consuming food, especially when it comes to pork lard. After all, does it do good or bad for health? First, you need to understand that fats are essential for the body even if you are on a diet. Every healthy and balanced diet should contain 30% of the total calorie content in fats, since they contribute to the process of hormone production, transport of vitamins and also help to generate energy.
Most Americans consume too much sodium. According to estimates, some people eat approximately 3,400 milligrams per day. Even the best foods and nutrients can be toxic if eaten exaggeratedly. The same goes for salt. But the problem is not the way you prepare, nor the salt you add to the food. The problem is that many people are clogging up with processed foods.