Glycemic Index and Weight Loss
What is the Glycemic Index?
The Glycemic Index (GI) is how quickly the blood sugar level (i.e. the level of glucose in the blood) increases after consuming a certain type of food. The effects of different foods are different. The types of foods with glycemic index can not only help you prevent diabetes, especially type 2, improve cholesterol and blood pressure levels, prevent insulin resistance and PCOS :). And probably helps you lose weight too :). Because insulin resistance and weight loss have a strong bond. Using the Glycemic Index to lose weight means more than just counting calories. It encourages you to investigate how foods are digested and metabolized in your body and how this affects your body weight and how full you feel after eating (no more hunger pangs).
There are some types of foods, especially carbohydrates, that can cause our blood sugar levels to rise. This not only causes weight gain, but also weight gain, especially in the abdominal area. So if you're thin overall, but have a lot of fat in your stomach and stomach, you may be insulin resistant and prone to type 2 diabetes, and that's not a good thing. Fat on the thighs, hips, and arms is probably better than fat on the abdomen. Because that can lead to serious hormonal imbalances and disease.
- Low GI: 1-55
- Mean GI: 56-69
- High GI: 70-100
Low GI foods include all foods with an index of 55 and below and contain certain grains like oatmeal, barley, quinoa (the superfood), brown rice (I wonder why it's always preferred over white rice), bulgur, buckwheat. Surprisingly, wheat is considered a high blood sugar food and is a staple in our lives. Dairy products; Certain fruits like apples, oranges, peaches, and pears have a low GI. Most other fruits are high in sugar; All beans and lentils, all vegetables except starchy vegetables are also low GI. These foods are high in fiber and cause slow, steady digestion, resulting in a longer period of satiety.
So avoid as many high GI foods as possible and replace them with foods high in fiber, low GI. Fiber is especially very important.
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