Low glycemic foods help you lose weight

Carbohydrates are considered the main energy source of food. But it is wrong to think that they are all the same: even if they are similar, each food is absorbed differently by the body. To better understand this difference, you need to know the glycemic index. Do you know what this factor is? Known to diabetics, this index can become a strong ally of the routine of those seeking to maintain weight or lose excess fat.

Understand the glycemic index

The glycemic index is a factor related to how fast the body absorbs carbohydrates (energy-giving foods such as bread, pasta and sugars). According to nutritionist Denise Real, this speed may vary depending on the composition of the food itself, such as the type of carbohydrate, whether or not there is protein, fat, fiber, among other factors. The higher the glycemic index of a given food, the faster it will be absorbed by the body.

Producing energy

When carbohydrates fall into the bloodstream, the pancreas releases insulin, a hormone responsible for removing sugar molecules from the blood and throwing them into cells where they will be transformed into energy.

This means that the faster the absorption of a given food, the higher the blood sugar level and the amount of insulin produced. The problem is that if insulin is in excess, the body tends to "stock up". the unused energy, and it happens in the form of fat. This is how excess sugar can turn into triglycerides, such as fat as harmful as cholesterol.

How does the glycemic index help you lose weight?

In summary, excessive intake of high glycemic index foods can result in fat stores. In addition to gaining weight, the individual also overloads the pancreas (an organ that, throughout life, may lose its ability to produce insulin, leading to diabetes).

Eating high-glycemic meals has another negative factor: Because they are quickly absorbed into the body, they promote a false sense of satiety, and you will soon be hungry again. And that's not what you're looking for, right?

So, how about including low-glycemic foods in your menu? They will be slowly absorbed into the body and help prolong the feeling of satiety. So paying attention to this number can be a great way to control body weight.

Nutritionist Denise Real points out that foods with a high glycemic index should not be seen as villains and should not be avoided altogether. The secret is in balance! "The big tip is to combine fast-absorbing foods with others rich in fiber, protein and healthy fat," says the expert. This is because the combination of foods can also influence their absorption.

Below is a list of low glycemic foods that can become friends with your diet:

• Milk;
• Yogurt;
• Apple;
• Wait;
• Damascus;
• Lentil;
• Soybean beans;
• Peanut;
• Tomato soup;
• Plum;
• Cherry;
• Melon;
• Pea;
• Nuts;
• Barley bread;
• Rice bran;
• Broccoli;
• Cabbage;
• Cabbage;
• Eggplant;
• Lettuce;
• Mushroom;
• Spinach;
• Zucchini.

It is noteworthy that foods with low glycemic index are not always low in calories. To know which diet is right for your goals and clarify your doubts about food, it is essential to receive the advice of a nutritionist.

Low Glycemic Eating | Living Healthy Chicago (April 2024)