He really wanted to eat, but he didn’t dare to eat too much.
Looking at dessert, she wanted to eat it, but she didn’t want to.
Whole grains control the sugar, but they taste so bad that it’s hard to swallow.
Uncle Zhao has been suffering from diabetes for so many years. Although he does not need to inject insulin, he still has to rely on drugs, sugar, and sugar control, for fear of losing control of his blood sugar!
Recently I heard a way to lose weight called “low GI diet”, which can control sugar and lose weight. I can’t help but look forward to how to eat in the future!
Diet science for low GI?
The full name of GI in Chinese is “glycemic index”, which is used to measure the speed of blood sugar rise of various foods containing the same carbohydrate (sugar) after a meal, but it should be noted that the higher the “quality”, the better the blood sugar. bigger.
A GI over 70 is a “high GI food” that is easily digested into glucose, leading to elevated blood sugar, which in turn leads to hyperglycemia;
GI is between 50-70, which is “medium GI food”, which is more likely to cause blood sugar to rise;
Foods below 55 are “low GI foods”, the conversion of glucose will become slower, and the rise in blood sugar will be smaller.
Low GI diet is also an early dietary therapy for diabetic patients. Dietary fiber has high water absorption, which can improve the viscosity of food, thereby preventing the absorption of glucose in food, thereby preventing the sudden rise of blood sugar after meals.
At the same time, foods with low GI often contain a lot of fiber, which is digested slowly in the stomach and stomach, and will make people feel full and help lose weight. Therefore, many dieters use this method to control their weight.
Low GI is a dietary habit,
However, it’s not all health!
Although a low GI may seem to have many benefits, don’t blindly use this method for weight control, as the effect of diet on blood sugar is not static.
For those with diabetes who want to lose weight, here are some things to keep in mind:
“Quantitative changes” lead to qualitative changes, and the more food with low GI, the better.
First of all, low GI does not mean low calorie, low carbohydrate, nor excessive intake. Excessive intake will also cause excessive calories, so strict control of diet is necessary.
For example, the GI of potatoes is lower than that of steamed potatoes, the GI of cookies is lower than that of white bread, and the sugar index of cola is 40.3, all of which are low GI. But this is not a healthy food.
The GI index of the same food will vary
The same material, cooking method, degree of refinement, doneness, etc. will have a certain impact on GI.
For example, steamed rice lowers blood sugar more than rice porridge; whole-wheat bread has a lower GI than white bread; tender bananas have a lower GI than ripe bananas.
Want to control blood sugar by dieting,
Remember these!
Balance nutrition while reducing GI
With the above explanation about low GI diets, the following points should be paid attention to when choosing low GI foods:
① Don’t eat coarse grains, don’t cut vegetables too much, don’t fry fruit into juice, don’t grind beans into powder, and keep food as it is as much as possible.
②Add lemon juice, orange juice, vinegar, kimchi while cooking. Acids can reduce the GI in foods.
Secondly, the GI index should not be too high. If diabetics eat too much, it will lead to nutritional imbalance, so try to reduce the GI.
Eat more dietary fiber
Eating more foods rich in dietary fiber is not a bad thing. Celery, bamboo shoots, fungus, mushrooms, beans, coarse grains, etc.
If you want to lose weight better, diet is a very important aspect. Controlling diet does not mean blindly dieting, but needs to achieve low calorie, high metabolism, and high satiety. Generally speaking, high-fiber foods are low in calories. Foods such as chia seeds and konjac flour are recommended. While reducing calories, it can also enhance satiety, while fruit and vegetable enzymes, angelica, sea buckthorn, compound probiotics and other substances can help intestinal peristalsis, accelerate metabolism, and reduce fat accumulation. It can also be supplemented daily. If it is more troublesome to supplement alone, Guheqingyuan can be used directly, which can directly meet the above three requirements.
Dietary fiber is one of the seven major nutrients in the human body. Due to its high water absorption, proper intake can increase the viscosity of food, thereby delaying the absorption of sugar in food, thereby avoiding a sudden increase in blood sugar after meals. It is recommended to consume 25-30 grams of dietary fiber per person per day, while the per capita daily intake of 10-15 grams in my country is far from enough.
Therefore, in order to control blood sugar and lose weight, increasing dietary fiber is very necessary!