The glycemic index is sensitive or not?

Everyone who goes to the gym and tries to eat right has probably heard about the glycemic index. It is worth saying that there is a lot of controversy around the glycemic index, because some experts believe that it should be taken into account, while others say that there is no need to do this, because you only need to monitor the total caloric content of food, as well as the balance of nutrients. Where is the truth really?

Every person who aspires to a slim figure knows that the more calories they consume, the more they need to spend. Therefore, the magic word "calorie" is considered an important component of the way to get rid of excess weight. What is the role of foods with a low glycemic index (GI) in human nutrition?

GI and its effect on metabolic processes in the body

First, you need to understand the role of elements for the body and understand that the low glycemic index of carbohydrates is not always a misconception. In the vernacular, you can often find such concepts as" starch "and"sugar". Both are related to carbohydrates. Sugars are divided into:
monosaccharides (glucose, galactose and fructose);
disaccharides (sucrose, lactose, maltose).
Sources of glucose are vegetables, fruits, cereals; fructose-fruits and sugar; galactose-dairy products.

Several monosaccharide molecules form a polysaccharide (starch, fiber, pectin substances). Starch is easily digested by the body, but fiber is not very well digested, but it plays an important role in physiological processes.

All of them are not only the main source of energy, but also the cause of excess weight. Therefore, it is important to distinguish between useful " complex "and harmful" simple " carbohydrates. "Complex" are found in vegetables, fruits, products made from coarse grains and should be the main component of a well-composed daily diet.

One of the most valuable substances for the functioning of the human body is glucose. It is quickly absorbed and is necessary for the normal functioning of the nervous and cardiovascular systems. The energy needs of nerve cells in General can only be met with the help of glucose, which is why products with a high content of it are recommended for collapse, fainting and shock States.

In addition to such useful products as fruits and juices, glucose and fructose are contained in ordinary white sugar, which no longer contains any important components (vitamins, trace elements). After eating a sweet, glucose levels instantly increase, which leads to increased production of the hormone insulin. Its main task is to lower the glucose level to normal. That is why after a piece of cake and cake so quickly want to eat. But after eating fruits with a low glycemic index, the feeling of hunger is blunted. The reason for this is the high content of fiber and fructose, which does not cause rapid release of insulin and is much longer delayed in the blood.

That is why the development of various diets should be based not only on calories, but also on the low glycemic index of food (GI). It is an indicator that characterizes the rate of conversion of carbohydrates into glucose. The arithmetic is simple: the slower the process, the longer a person feels full, and Vice versa. Thus, the lower the GI, the later you will feel hungry after the next meal.

In addition, you should not forget about regular physical exercise, which will help speed up the metabolism, significantly reduce the risk of diabetes and help in creating a slim, relief body. A great way to keep fit is a menu that takes into account the low glycemic index of foods with slow carbohydrates. Detailed information is easily available online in the form of special tables.

How do I determine the glycemic index of a product?

All food consumed by a person can be divided into the following types:
with a low GI (up to 55 units);
with an average GI (56-69 units);
with a high GI (above 70 units).
The most convenient way to create a daily menu and diets are tables in which, in addition to the values of GI, the calorie content is shown.
Make a table of the foods you eat and attach it to the refrigerator to monitor what you eat during the day.

Modern people like to pay attention to" dry " numbers, such as calories, fat content and glycemic index. However, the most important factor that affects health and beauty is the quality of food consumed and physical activity. Therefore, a home-cooked meal, grilled or steamed, and a daily half-hour jog can bring much more benefit than a strict diet, compiled according to all the rules.