Drink fresh milk and eat yogurt! Low GI dairy products help lose weight

Are you eating yogurt to help you lose weight? Many people believe that yogurt is low in calories and small in portion, making it suitable as breakfast or snack for weight loss. In fact, in addition to considering calories, a weight loss diet also needs to measure the glycemic index (GI). Nutritionists point out that fresh milk and sugar-free dairy products, such as yogurt or cheese, are low-GI foods and can help you lose weight healthily!

People who want to lose weight can consume low-fat, sugar-free yogurt in moderation and use its low GI properties to help lose weight.

Consider the glycemic index correctly to lose weight and stay healthy

Summer is an important time for many people to try to lose weight. Strictly controlling dietary calories has become a daily must for those who want to lose weight. However, nutritionist Wang Zinan reminds that in addition to consuming low-calorie foods in moderation during weight loss, you should also choose a diet with a low glycemic index (GI) in order to lose weight effectively and healthily.

Low GI diet controls appetite, high GI diet easily causes hunger

Foods with a glycemic index (GI) below 55 are considered low GI. These foods include oats, apples, soybeans, etc. After eating, they will not cause blood sugar to rise rapidly in a short period of time. They help stabilize blood sugar, thereby controlling appetite and avoiding overeating. Foods with a glycemic index (GI) between 56 and 69 are considered medium glycemic index (GI) foods, including carrots, pasta, etc.

As for foods with a glycemic index (GI) higher than 70, even high-GI foods, including white toast, corn chips, etc., will cause a rapid increase in blood sugar after a meal, which can easily cause hunger and increase food intake. At the same time, a rapid rise in blood sugar will lead to a large amount of insulin secretion, which can easily promote the synthesis of fat in the blood and is not conducive to weight loss.

Source: Ministry of Health and Welfare; Table created by: Lin Zhiyang

People can add low-GI fruits such as apples to low-fat and sugar-free yogurt to help lose weight.

Sugar-free yogurt with low GI helps lose weight

Nutritionist Wang Zinan said that foods that affect blood sugar are mainly sugary foods, including whole grains, root vegetables, fruits, vegetables and milk; among them, milk such as fresh milk, sugar-free yogurt and sugar-free yogurt are all low GI.

For people who want to lose weight, it is recommended to have a cup of about 240 ml of low-fat or skimmed milk, or milk made from 3 tablespoons of milk powder, for breakfast; if you feel hungry in the afternoon, you can eat about 100 ml~150 ml of low-fat, sugar-free yogurt or yogurt, which can also supplement calcium and probiotics at the same time.

Add bananas and apples to make fruit yogurt delicious

If people are worried that the taste of fresh milk and yogurt is too monotonous, they can also add low-GI fruits such as apples and blend them into fruit milk or fruit yogurt, so that they can lose weight while taking into account both deliciousness and health. Alternatively, you can also dice apples, cherries, and grapefruits and add them to yogurt.

When pursuing a slim figure, in addition to being particular about calories, don't forget the glycemic index (GI) of food. Regarding dairy products, people who want to lose weight are advised to consume low-fat fresh milk, low-fat sugar-free yogurt or yogurt in moderation, which is both light and healthy!