Nutritionists recommend not exclude carbohydrates from your diet - they are necessary for the body. But in order to bring the nutrient maximum health benefits, it is necessary to consider the glycemic index.
Carbohydrates are an energy source, so getting into our body, carbohydrates are converted into glucose, which is and "use" our cells to produce energy. In our bodies there are also transport the hormone insulin, and if it is not enough, the sugar in the blood rises. Healthy body in response to such a reaction produces more insulin and so continues as long as it does not lead to normal blood sugar level. Note, however, that at high levels of insulin and delivery of incoming nutrients significantly exceeds the need of cells in the body, so everything that goes into it "unnecessary", delayed about stock.
Why constantly pulls on sweet / istockphoto.com
As well there is a second negative aspect of these "swing" with sugar levels. Surely you've noticed how sweet servings eaten by, for example, the candy, the mood rises. But the effect usually lasts only about twenty to thirty minutes. Almost immediately after the release of insulin mood falls back again and you reach for a new portion of the sweet. It is formed and the dependence on sugar and all sweet. That is why it is so important to insulin rose and fell slowly and smoothly, so an important role in this is the glycemic index of foods.
Foods with a high glycemic index quickly "give" their energy to the body, while foods with a low GI, contain fiber and are digested slowly.
If the diet is dominated simple carbohydrates with high assimilation rate (high GI) they quickly give up their energy to the blood in the form of glucose, the body seemed overflowing with unnecessary calories. If this glucose is not needed at the moment our muscles, it goes straight into fat stores.
The level of glucose in the blood is one of the most important indicators in weight regulation. When the level rises, it begins to produce a hormone such as insulin, which, in fact, controls the mechanism of weight gain. If it is high, then, as a result, a person is overweight.
The glycemic index foods depends on various factors, such as the degree of maturity of the plant or culinary processing.
For example, a carrot in the form of cheese has a glycemic index of 30, which is low, and only after its preparation GI gets 85, that is, high. But the glycemic index of a banana depends on its ripeness. Immature fruit has a GI of 40, 65 and ripe.
on the glycemic index of foods can be divided into three main groups
Foods with a high glycemic index / istockphoto.com
1. Foods with a low GI below 40
2. Products with an average GI 40-75
3. Foods with a high GI above 75
Of course, as already understood better to choose products with low or medium glycemic index, because of their high level is dangerous not only overweight, but also the risk of developing diabetes diabetes. However, only one principle of "do not eat foods with high GI for weight loss" does not always work. Here all your daily diet should be taken into account.
Also you will be interested to know that 5 danger signs which are characteristic of diabetes
