Can’t eat starch to lose weight? Nutritionist Wang Zinan reveals: Eating these low GI starches will help you lose weight with half the effort

People who want to lose weight often have a common misconception: "Only by not eating starchy staple foods can you lose weight successfully." Is this really true? Nutritionist Wang Zinan pointed out that weight loss requires a balanced intake of all kinds of food. Not all starchy foods are off-limits. For starches, it is recommended to choose high-fiber, low-glycemic index (GI) whole grains, yams, and oats. In addition, there are rice noodles, noodles, soybeans, etc., which can help you lose weight with less effort!

Starch makes you fat and you shouldn’t eat it? Calculating calories also takes GI into account

In order to maintain a slim figure, are you still refusing to eat starchy staple foods such as rice and bread, which are generally believed to make you fat? In fact, not every starchy food is off-limits, because starch is the main source of daily calories, and insufficient calories can easily lead to weakness and drowsiness. Therefore, only by taking in enough calories and measuring the "glycemic index" (GI) of food can you eat healthily and maintain your ideal body shape.

Each food can be divided into three types according to its glycemic index (GI): low, medium, and high. A high GI diet will accelerate the rise in blood sugar after a meal, causing hunger and inducing appetite, thereby increasing food intake. In addition, since insulin is secreted rapidly and in large quantities after eating, it easily promotes fat synthesis; therefore, if you want to reduce blood fat content and properly control your appetite, you must choose low-GI foods to help lose weight.

To lose weight, you should consume a balanced variety of foods. For starches, you can choose high-fiber, low-glycemic index whole grains, yams, and oats. In addition, there are rice noodles, noodles, soybeans, etc., which will help you lose weight more effectively!

Low GI starch is an option for weight loss, including oats, yam, and rice flour

For starch, it is recommended to choose oatmeal, whole wheat bread, whole wheat breakfast cereals, yam, rice noodles, lath, emperor beans, soybeans, etc., which are all low GI foods. Oatmeal, whole wheat, cereals, etc. are rich in dietary fiber and are a good breakfast choice.

Rice, sweet potatoes, and potatoes are high GI starches

On the other hand, white rice, glutinous rice, udon noodles, white toast, white bread, bagels, sweet potatoes, taro, potatoes, French fries, sweet corn, corn chips, mung beans, muffins, etc. have a glycemic index (GI) of more than 70 and are considered high GI foods.

GI increases after food processing such as shredding, grinding, boiling, etc.

However, starches with a high glycemic index (GI) are not completely forbidden to eat, but they should be consumed in moderation and attention should be paid to the cooking and processing methods. Nutritionist Wang Zinan pointed out that foods that are shredded, ground, juiced, or cooked for a long time are easy to digest, so their glycemic index (GI) will also increase. For example, the GI of porridge is higher than that of white rice, and the GI of mashed potatoes is higher than that of whole potatoes.

Foods that are shredded, ground, juiced, or cooked for a long time are easy to digest, so their glycemic index (GI) will also increase. For example, mashed potatoes have a higher GI than whole potatoes.

Braised pork rice + blanched vegetables, high fiber lowers GI

In addition, it is recommended that people eat starchy staple foods with high-fiber vegetables, which can also help lower the glycemic index (GI). For example, if you have braised pork with rice for lunch, don’t forget to add a plate of blanched vegetables. This way of eating will have a lower glycemic index (GI) than eating braised pork with rice alone.

In addition to helping with weight loss, regularly consuming a low GI diet can help cells absorb nutrients more efficiently and provide blood sugar to the brain for a longer period of time. Therefore, regularly eating low GI foods can help reduce the risk of diabetes, and can also help improve the brain's concentration and memory, and bring many health benefits!

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