Use low GI diet to stabilize blood sugar and lose weight

People who are obese or have abnormal blood sugar levels often think that "by skipping meals and only eating vegetables and no sweets, blood sugar can be well controlled and weight loss can be achieved" or "fruits can only be eaten that are low in sugar, such as tomatoes and guava", etc. However, dietary deviations will instead cause nutritional imbalance, which is harmful rather than beneficial to weight loss and health.

A sudden rise in blood sugar makes you fat

After eating, sugars are broken down into glucose in the human body, and when glucose is absorbed by the blood, blood sugar levels rise. At this time, the pancreas will secrete insulin to lower blood sugar levels, converting blood sugar into glycogen and storing it in the liver and muscles.

However, because the human body has a certain amount of glycogen storage, if blood sugar rises too quickly and exceeds the glycogen storage capacity, insulin will transfer the blood sugar to fat cells for storage, which becomes body fat and makes you fat. In other words, if blood sugar is excessive, it will cause the blood sugar level to rise rapidly and the insulin secretion will increase greatly, which can easily make you prone to obesity.

Some people often complain that they eat less starch but their blood sugar still fluctuates. The doctor said that this is related to the glycemic index (GI value) of food. The glycemic index is a value that indicates how quickly blood sugar levels rise due to the food you eat. Foods with low GI values ​​cause blood sugar levels to rise and fall more slowly, while foods with high GI values ​​can raise blood sugar levels sharply, but then drop blood sugar levels sharply.

Eating the right foods can stabilize blood sugar, reduce hunger and help you lose weight. A healthy weight loss diet must balance calorie control and stable blood sugar. Foods have different GI values ​​due to differences in food types, cooking methods, sources and fiber content. Eating foods with different GI values ​​at the same time will have mixed effects on the rise and fall of blood sugar. In your daily diet, choose foods with low GI and calories. This will prevent you from being too hungry, having low blood sugar, and overeating high-calorie and high-GI foods.

High blood sugar levels pose a horrible threat to health

In addition to the risk of diabetes being 3 to 10 times higher than normal people, it can also cause the following diseases.

1. Abnormal fat metabolism: Abnormally high blood sugar can easily cause vascular hardening, cause high blood pressure, and increase the risk of heart disease, stroke, etc.

2. Decreased immunity: For example, women are prone to leucorrhea and urethritis, men are prone to urinary tract infections, skin infections are prone to wound healing, walking is painful, and even temperature and pain sensation disorders occur.

3. Eye microvascular disease: causing blurred vision, cataracts, and retinal disease.

4. Kidney and liver diseases: even causing liver and kidney failure.

Choose low GI ingredients

The so-called GI value, or glycemic index, is a value that indicates how quickly blood sugar levels rise after eating a meal. Eating foods with lower values ​​will cause blood sugar to rise more slowly, which can inhibit the secretion of insulin. Therefore, in order to avoid becoming prone to obesity, you should eat less high-GI foods and more low-GI foods with a GI value below 60.

Generally speaking, foods with high sugar content or refined carbohydrates, such as white rice and white toast, have a high GI value. Foods with lower sugar content and higher fiber content are mostly low GI. Foods that are chewy and less digestible usually have lower GI values ​​and can be eaten more.

The GI value is based on the GI value of white bread of 100. Common foods such as glutinous rice have a GI value of about 132, donuts 108, French fries 107, white rice 91, cola 83, yam 53, whole milk 38, yogurt 51, watermelon 103, papaya 84, apples 52, soybeans 25, and peanuts 21.

The GI value can also be adjusted by the combination of ingredients. For example, when eating white rice or glutinous rice, add more vegetables, and when eating white bread, it is best to put lettuce in it, which can effectively balance the GI value of food.

Low GI eating out for one day - 1380 calories menu recommended by nutritionists

1. Breakfast 470 calories (whole wheat toast with egg + half sugar soy milk)

Whole wheat toast is a low GI toast, and eggs can supplement protein, increase energy in the morning, and make you more energetic. You can replace the sweetened soy milk available in the market with half-sugar soy milk or sugar-free soy milk, both of which can provide high-quality protein and are less likely to cause blood sugar to rise too quickly!

2. Lunch 494 calories (Agar spinach cold noodles + 1 mushroom + handmade cabbage rolls + 12 cherry tomatoes)

The sugar content of spinach cold noodles is not high, and the GI value of agar is only 12, making it a good low-GI staple food. Pair the shiitake mushrooms and cabbage rolls with the oden to add fiber and vitamins, and have a portion of cherry tomatoes after the meal to increase the low GI effect.

3. Dinner 416 calories (2/3 bowl of white rice + fried chicken with celery and cashews + 6 boiled okra + kelp sprout soup)

Dinner is a buffet with high GI white rice paired with low GI okra and kelp sprout soup, and stir-fried chicken with celery and cashews to supplement protein. It can be replaced with grilled chicken legs or steamed fish + 1 serving of stir-fried vegetables.

Source: 39 Health Network www.39.net

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