Low glycemic index diet, everything you need to know to start

The glycemic index is a criterion allowing the classification of foods containing carbohydrates. This criterion is based on the effect of the latter on glycemia (blood sugar level) during the period following the ingestion of food (this period may vary according to the ability to assimilate food, if one has a stomach empty or full and other factors).

In simple terms, a low glycemic index diet means eating foods that will not raise blood sugar levels, and therefore limit the secretion of insulin into the blood, the role of which is to lower blood sugar levels. sugar and to keep it within the norms. The importance of this is very clear: Sugar is bad for your body. Many studies have shown a correlation between sugar consumption and cancer, not to mention other ailments such as diabetes.

There are several benefits of the low glycemic index diet

  • Promoting weight loss: By forcing the body to draw on fat cells, on the contrary, high GI foods will promote fat storage and therefore weight gain.
  • Decrease in glycemic and insulin peaks: a glycemic peak causes an unregulated rise in the level of sugar which will be automatically followed by a discharge of insulin which will make it drop again abruptly, which will cause a state of fatigue and a feeling of hunger .
  • Habituation of the body to properly regulate its energy.

However, we can easily end up consuming high GI foods, the quantity of low quality industrial foods, the number of fast foods and even our banal & daily eating habits make the line between a low or high glycemic index fine, so here’s what you need to know to get started:

  • Favor the carbohydrates found in simple foods and unrefined natural foods (wholegrain rice, legumes, etc.).
  • Avoid processed foods, even those with a good amount of carbohydrates, as they are usually loaded with sugar and additives.
  • Even if the meal was qualitatively good and balanced, avoid concluding it with a sweet dessert because it will cause the peak explained above, which risks ruining your previous dietary efforts.
  • Eating more fiber: They decrease the absorption of sugars in the blood and therefore lower the glycemic index.

Do not hesitate to consult a nutritionist to optimize your diet, especially if you are athletic or affected by dietary restrictions.

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