.Many know that foods with a high glycemic index, contributing to a sharp "spikes" in blood sugar, prevent the reduction of excess weight. In addition, doctors forbid their use in food for people suffering from diabetes and hypertension. But does everybody know exactly what different products that most "high index"? Unlikely. Meanwhile, they include all the sweets, pastries and even potatoes. And this is not a complete list.
So now - to give up everything? No, but we need to understand and use some points to keep the glycemic index of your diet at the desired level:
1. Add fiber, which actively promotes rapid saturation of even small portions of food. Fiber is quite a long time to digest and slows the absorption of other substances, promotes quality cleanse the intestines.
2. Introducing fat in the daily diet as an essential component. However, in moderate amounts. For example, it is necessary to fill with oil salads and porridge, eat cheese and nuts, not to give up meat and fish, avocados and seeds.
3. eat proteins. They, too, are digested slowly. And it's convenient, including the "company" with fast carbohydrates. Put the cheese in a banana, and eat bread with egg. Then the glucose assimilation process will be much slower.
4. Take it easy with the heat treatment of foods. During cooking, frying and stewing glycemic index foods is growing. Therefore, most vegetables are recommended to consume in the form of cheese. And in the heat treatment the starch in the composition of some of them begins to swell and thicken. And in the frozen form, it is converted to glucose more quickly (under the influence of the digestive tract enzymes) and provokes the very surges in blood sugar.
5. Cool cooked food. Of course, everything can not eat raw, it is necessary to prepare, by subjecting to heat treatment products. But when the cook-fires-stew or steamed or that dish, give it time to cool. During the cooling reduces the glycemic index of food ingredients in the composition.
6. Avoid fruit perespevshih. fruits and vegetables index increases as they mature, and as sucrose and starch tend to accumulate. Do not buy what is stale and ripe! Eat the fruit in a normal state, then they will only benefit.
7. Opt for cereals and side dishes whole grain groats. He glycemic index is much lower than in ground or flake. And the bread is also better to eat whole grain. And then quite a bit.
Want to know more about medicine? Do not forget to support our channel in service Yandex. Zen Like and subscription. It motivates us to publish more interesting materials. Also, you can quickly learn about new publications.
