Understand the glycemic index

It will protect you from diabetes and heart disease

I went to a doctor to get my cough treated. Coincidentally, he was also a nutritionist. I heard he was advising a patient. "Eat foods with a low glycemic index. This will protect you from diabetes, heart disease, and other serious illnesses.

I've heard of glycemic index before, but I was unaware of its importance. So I read books and magazines. I also got help from the internet. So I learned a lot about this medical indicator. Now I am also telling you about the Glycemic Index so that you can know its usefulness. This information will not only help you stay healthy but will also give you important information about nutrition.

What is blood sugar?

Our cells get energy from sugar (or glucose). This sugar is found in the form of carbohydrates in our diet. There are three types of carbohydrates: sugar, fiber, and starch. Every type of carbohydrate reaches our body and is converted into sugar. However, fiber is not absorbed into our body but is excreted in the waste.

Carbohydrates then enter our bloodstream. In this way, it reaches every cell from head to toe and provides energy to it. If blood sugar remains, it is stored in the liver and muscles in the form of a substance called glycogen.

Two hormones in our blood control the sugar system. When cells are deficient in energy, the hormone insulin commands the blood sugar to reach them. As blood sugar levels drop, the hormone glycogen commands the liver and muscles to release their stored sugar. This system not only provides constant energy to the cells but also keeps our blood sugar levels balanced.

When does the balance deteriorate?

But eating certain carbohydrate foods raise blood sugar levels very quickly. As a result, more insulin is produced to eliminate this sugar. When there is no space left in the liver and muscles, insulin begins to convert sugar into fat.

The problem is that when a person is constantly eating carbohydrate foods, the balance of blood sugar and insulin is lost. Then the cells do not absorb sugar and thus its amount in the blood increases. This medical disorder is called "insulin resistance".

Don't take insulin resistance lightly because it can lead to serious illnesses such as diabetes, type 2 diabetes, high blood pressure, obesity, stroke, and heart disease. The Glycemic index was invented by Canadian Dr. David Jenkins in 1980 to avoid this disorder. Carbohydrate foods were distributed through this index.

Foods low in carbohydrates score 1 to 55. Foods with moderate amounts get a score of 56 to 69. Foods with a score of 70 to 100 are high in carbohydrates. The advantage of this index is that we can control our blood sugar by eating low carbohydrate foods. It should be noted that the glycemic index does not include meat and fatty foods, as they contain carbohydrates.

Low carbohydrate foods include legumes, whole grains, most vegetables, and most fruits (pears, mangoes, and strawberries). Low carbohydrate spinach (15), cabbage (15), okra (15), beetroot ( 15), onions (15), tomatoes (15), yogurt (20), soybeans (25), grapefruit (35), and apples (40).

Boiled or cooked potatoes contain the most carbohydrates. He is ranked 119 in the glycemic index. It is followed by white flour (100), watermelon (100), sugar (95), barley (95), white rice (90), and raisins (90). Pineapple (83) and banana (73) are also high in carbohydrates.

But keep in mind that some high-carbohydrate foods are very nutritious, such as watermelon, potatoes, yams (70), etc. So use them as much as you can, but be careful not to eat any other carbohydrate foods. In addition, the following factors also affect the glycemic index of a diet:

* The more ripe a fruit or vegetable, the more carbohydrates it contains. Also, the more they are stored, the more it happens.

* More or less cooking time also increases or decreases the amount of carbohydrates in certain foods.

* There maybe a shortage of food types.

 The processing process affects fruits in particular. For example, fruit juices contain more carbohydrates than fruits.

Low carbohydrate foods are slow to digest and stay in our digestive system for a long time. That's why they quench their hunger. Thus they have been found useful in weight loss. Remember, though, that weight loss comes when you eat low-calorie foods and burn calories faster.

Weight loss will be followed by fatigue and constant tiredness. Also exercise to dissolve body fat. By following this program well, you can lose 1 to 2 kg of weight every week. But if you lose more than 2 kg each week, it is a sign that you are washing your hands with water or tissue, not fat.

However, keep in mind that it is not advisable to follow the glycemic index alone for good health. This is because some low-carbohydrate foods are high in calories, sugar, and harmful fats. So overuse of them can make you sick.

There are two types of carbohydrates: simple and complex. Plain includes Chinese honey and other types of sweeteners. The complex group includes whole grains, fibrous vegetables, and pulses. Doctors say to eat less simple carbohydrates while eating more complex ones.

Men and women with type 2 diabetes can benefit significantly from the glycemic index. Thus, low carbohydrate foods will keep their blood sugar levels in moderation and the negative effects of diabetes such as heart disease, blindness, kidney failure Will stay away from other men and women may also benefit from the glycemic index. For example, it is difficult to avoid fatigue and exhaustion with its help. It occurs when we eat too many sweets. As a result, too much insulin builds up. This insulin concentrates the blood sugar in the liver, muscles, or fat. So the amount of sugar in the blood is very low. It is this disruption that makes us feel tired and lethargic again.

Interestingly, because of this fatigue, many men and women feel that they are weak. As a result, they eat more food. If these foods are high in carbohydrates, they will produce more insulin as their blood sugar rises. This leads to an unnatural cycle which is harmful to health.

Also read: 7 medical tips to prevent diseases