Glycemic index: what you need to know about it dieters

That, in addition to nutritional value, we should also consider its glycemic index, found out recently, as it was originally used in the treatment of obesity. On a GI product can be found:
• How fast will be the splitting of glucose (sugar).

• As soon as will feel hunger.

• Whether from the use of the product the weight gain.

The essence of the glycemic index

To understand the action of GI need to take two products: dark chocolate 74% cocoa beans (20 GI) and milk chocolate 50% cocoa beans (GI 70). The composition of the two products is almost the same, but in dark chocolate more fat and less sugar.

Many diets allow for the consumption of the latter, since the product has low GI, glucose enters the body gradually and does not need a large release of insulin to bring the sugar level back to normal. The feeling of hunger after a few sugar cubes will happen a few hours later, which reduces the likelihood of overeating.

Milk chocolate such properties can not boast – the blood sugar after consumption occurs abruptly, insulin and normalizes sugar levels, but the most part of glucose, which did not go replenishment of energy, turns into fat. Milk chocolate due to the large amount of sugar is not satiating, so it's easy to eat one tile of Goodies.

The main value products that have low/medium GI is that they do not cause a quick weight gain. Nutrition experts and recommended for the diet to take such food.

Losing weight on the GI index is very useful because foods with a low carbohydrate load a lot because on their basis it is possible to produce a correct and balanced diet.

Foods allowed to the glycemic diet

And so, what foods can you eat on the glycemic diet?

Vegetables

There is one amendment – they should not be steamed or boiled, as KI is increased. For example, if a carrot has 35 units of GI, stewed carrots – as many as 85. Therefore it is better to eat vegetables raw. As for the potatoes, should be restricted, only occasionally allowing himself to eat boiled in the skin.

Fruit

Due to the fiber content, most fruits also can be eaten on the diet. The exception is dried fruit (prunes, apricots, raisins), bananas, pineapple, watermelon).

Cereals

Kashi you are on a diet, excluding wheat and refined rice, which consists of only starch.

Dairy products

If their composition does not include sugar and various fruit fillings, they can often be included in your diet.

Meat and fish

Basically, these products have a low GI, but a lot depends on the method by which food is prepared. For example, fish in tomato sauce with sugar to be harmful for the figure, whereas the sardine in its own juice – no.