Immediately discard these foods from the reduction diet. It’s holding you back from losing weight and you don’t know it

Blood sugar should be stable

When you eat some food containing carbohydratesthey start in the organism break down into simple sugars. These are then absorbed into the blood. The speed with which the blood sugar level subsequently rises is important. The glycemic index is determined accordingly. It is referred to as GI. How is it determined? The rate of absorption of the contained sugar is compared with glucose.

• High glycemic index means it is absorbed quickly. The blood sugar level rises in a short time.
• Low glycemic index suggests that absorption is slower. As a result, blood sugar levels rise over a longer period of time.

A longer feeling of satiety is key

Balanced blood sugar level or glycemia it is important for everyone, not only for diabetics. It has a big impact on how we feel, how much energy we have, whether we get tired early, and most importantly – how soon after eating we will be hungry again.

VIDEO: Watch how Roman Vaněk advises nutritionist Petr Havlíček about the glycemic index of food supplements!

• Food with high glycemic index it quickly invigorates you, you have an immediate feeling of satiety. But very soon the blood sugar level will drop again, the energy will also drop, and the organism will start signaling you again “I’m hungry, I want more sugar”!
• The desire for sweets, which can actually be just the body’s effort to balance the blood sugar level, leads to its long-term high level. An excess of sugars then stores in the form of fat. Nothing for a reduction diet!

If it takes a long time, you can in the organism “decide” insulin levels. The result can be diabetes II. type. It also brings risks of cardiovascular diseases, reduced ability to concentrate and other possible problems.

How to deal with a diet

It might surprise you, but there is a low GI alternative to common high GI foods. They can therefore be easily replaced and your diet can remain varied enough even when losing weight. See how easy it is:

• White bread has a GI of around 80, whole grain around 50
• Conflakes have a GI of 80-90, oatmeal 40-50
• White rice GI 70-90, brown rice 50-55
• Potato chips around 80, baked potatoes 65
• Pineapple 70, grapefruit 25
• Sweetened lemonade 70, green tea 0
• Instant Soup 70-80, Freshly Cooked Vegetable Soup 20-40

Orient yourself according to the principles or get the app

The glycemic index of foods can be found on the Internet in tables or download directly mobile applicationwhich quickly finds the GI of specific foods for you. You can estimate the approximate value of GI by yourself simple principles:

• Simple sugars like honey, sugar for sweetening or sugar in fruit they have higher GI than foods containing more complex carbohydrates such as legumes or whole grains.
• Heat treatmentwhich breaks down carbohydrates into simpler forms, may increase GI. Therefore, for example, always cook pasta “al dente” or “to the bite” like the Italians. Boiled have a reliably higher GI.

Source: vlasta.cz, health.harvard.edu, diabetes.org.uk, nutritionsource.hsph.harvard.edu, mkuh.nhs.uk