Apple spinach helps you lose weight! Low GI helps control appetite

Controlling calories at every meal, but still can’t lose weight? Many people are very particular about the calories in food. However, if you want to lose weight, it is not enough to just calculate the calories. Choosing a diet with a low glycemic index (GI) will help you lose weight more effectively. Nutritionists recommend that, on the premise of a balanced diet, you can choose fruits and vegetables such as cherries, apples, spinach, cucumbers, etc. to help control appetite and blood sugar.

Apples are fruits with a low glycemic index. They are not likely to cause a rapid rise in blood sugar after eating, and are less likely to burden the body.

Can eating fruit help you lose weight? Beware of high GI and weight gain

Many people who want to lose weight mistakenly believe that fruits and vegetables are low in calories and that eating any kind of fruit or vegetable can help them lose weight. In fact, although some fruits are not high in calories, their glycemic index (GI) is not very low. After eating, they may cause blood sugar to rise rapidly, which in turn causes increased blood fat, hunger, and weight gain, making you "get fatter the more you lose weight."

High glycemic index means blood sugar rises quickly after a meal

The glycemic index (GI) refers to the increase in blood sugar levels 2 hours after we eat 100 grams of pure glucose. For other foods, the glycemic index (GI) is calculated by comparing the increase in blood sugar levels 2 hours after consumption with the increase in blood sugar levels after consumption of pure glucose. The higher the glycemic index (GI) of a food, the more likely it is to increase blood sugar after consumption, prompting increased insulin secretion, thereby increasing the risk of obesity, diabetes and cardiovascular disease.

Sweet taste does not necessarily mean a high glycemic index

So, the higher the sugar content and the sweeter the taste of a food, the higher its glycemic index (GI) does it mean? Many people have this misunderstanding, but nutritionist Wang Zinan said that there is no definite correlation between sweetness and glycemic index (GI). Subjectively believing that a certain fruit is sweet does not necessarily mean that its glycemic index is also high.

Although cherries taste sweet, they are a fruit with a low glycemic index and help control blood sugar.

Apple, cherry and banana are low GI fruits that you can eat safely

Nutritionist Wang Zinan said that although some fruits have a high sugar content, they are also rich in dietary fiber, which helps lower the glycemic index (GI). Apples, guava, kiwi, bananas, cherries, pears, grapefruit, plums, etc. are all low-GI fruits. People who want to lose weight may wish to consume them in moderation.

Spinach, eggplant, cucumber, low GI vegetables, healthy eating

As for vegetables, green beans, lentils, spinach, bok choy, cabbage, cucumber, celery, eggplant, green pepper, bamboo shoots, enoki mushrooms, shiitake mushrooms, kelp, etc., most of them have a low glycemic index (GI). They are low-GI vegetables and are not likely to cause a rapid rise in blood sugar after being eaten, and will less burden the body.

Low GI fruits and vegetables can increase satiety and control appetite

On the other hand, nutritionist Wang Zinan added that low-GI fruits and vegetables are usually rich in dietary fiber, which can increase satiety, reduce the risk of overeating, control appetite, and thus help control weight. For people who want to lose weight, regularly consuming low-GI foods is a more effective and healthy way of eating.