Low glycemic index diet is healthy, tasty and not heavy for the human organism.
Most people have heard of GI-diet. However, it is not a real diet. Glycemic index (hereafter GI) diet is a way of nutrition and lifestyle. As we know from an early age, the body needs to function and operation energy that is obtained from food. The largest source of energy for the human body represents glucose and carbohydrates that the body obtains from food. Degradation takes place in the gut and then travels through the blood to the cells.
All foods containing carbohydrates are digested in the same way, whether it goes for a big bowl of green salad or a delicious chocolate croissant, which we ate for lunch. They differ only in speed degradation. Here comes GI, which is virtually a measure of the speed of degradation of foods. Foods with high GI are broken down faster than those with low GI.
The most important hormone, which makes sure that glucose, which is released into the bloodstream, comes to body parts that you need, is insulin. If the glucose is released into the bloodstream slowly and steadily, the insulin levels are also rising slowly, and this makes sure that glucose comes in those parts of the body that it needs. The problem occurs when a large amount of circulating glucose is present at once, because too much glucose harms the body. That’s why insulin levels rise rapidly, and transfer the excess glucose into fat stores. If this occurs frequently, the body cells become insulin resistant. This causes early aging and through the years can trigger the emergence of type II diabetes.
Some of the reasons why the GI diet is good and healthy:
Heart will be grateful
Research by Harvard University shows that women who eat foods high in carbohydrates, have 10% less good cholesterol that keeps the heart healthy, and there were 76% more triglycerides than those who do not.
Regulates amino acid
At University in South Korea have shown that replacing white rice, which has high GI with whole-grain ingredients, lowers the level of the amino acid homocysteine, which if this level is high are associated with development of Alzheimer’s disease in older age.
Food that doesn’t contain sugar will help to look younger, because the consumption of refined carbohydrates is often the cause of skin infections. This will impair collagen and elastic fibers. Due to damage are loose skin and wrinkles.
At the University of Colorado in the U.S., scientists have found and proven that high insulin levels stimulate the release of androgens (male hormones), which causes over activity of the sebaceous glands, which leads to excess of sebum that causes acne.
Foods containing high sugar have bad impact on the functioning of white blood cells, as if this white blood cells are in an environment with 100 g of sugar, its effect reduces as much as 90%. This increases the risk of developing certain diseases such as colds and flu.
Eating low GI foods will help to work more concentrated. We will improve memory skills and brain function. At the Massachusetts Institute of Technology had demonstrated that children who consume a lot of refined sugars have much lower IQ than those who eat foods with low GI.
In the GI-diet we have to consume as much food as possible with low GI. That means that we have to remove from daily diet, white bread, white rice, sugar, sweeteners, sweet drinks and energy drinks, nectars, potatoes, and generally all foods that contain lots of sugar.
Very welcome are dairy products, pasta, seafood, meat, vegetables, especially citrus.
In the GI-diet we have to be careful that the food that we eat contains no sugar or to minimize the quantities of sugar in it. And we have to avoid foods with sweeteners and other sugar substitutes. It is advisable to completely replace sugar with honey, but also this in moderation as it contains the middle level of GI.
We have to avoid tobacco, caffeine and alcohol. It is true that tobacco acts as a substitute and reduce hunger, but once you stop smoking, it doubles our appetite and therefore we consume much more food than the body needs.
Caffeine stimulates the production of adrenaline, which helps us to work. However, when the effects of caffeine are exhausted, drops the level of adrenaline and we are lack of energy, which we often replace it with the consumption of food.
In the GI diet is we have to eat every three hours and five times a day that the level of sugars and insulin levels is always constant. Breakfasts have to be light, meals balanced, lunches and dinners have to be well-designed and made from fresh ingredients with a low GI.