The glycemic index
Slimming & weight loss
For years, we have regularly talked about the importance of the glycemic index (GI) of a food when we are on a diet. More recently, it has been shown that the consumption of unrefined or unrefined foods rich in fiber and high in protein allows lasting weight loss and therefore beneficial for the general state of health.
Definition of the glycemic index (GI) :
The glycemic index defines the capacity of a food to promote insulin secretion: the higher the glycemic index of a food, the more the insulin secretion produced by the ingestion of this food is important. The mode of cooking or preparation of a food may vary the GI. For example, it is recommended to eat raw fruits, rather than cooked or in juice, because the presence of fibers of raw fruits slows the passage of sugar in the blood. Thus, after consumption of sugary foods, the blood sugar level increases to decrease gradually. So-called high GI foods are foods that cause a large and rapid increase in insulin levels, followed by a rapid fall called hypoglycemia. Conversely, foods whose GI is said to be low will cause a moderate increase in this rate, then a gradual decrease.
Foods are classified into 3 categories :
- Foods with a low glycemic index (less than 40) :
Fruits, sugar-free dairy products, pulses... They cause a low rise in blood sugar and therefore a low secretion of insulin. It is the GI of LIGNAFORM protein preparations. - Foods with an average glycemic index (between 40 and 50) :
Starchy foods, wholemeal bread, wholemeal rice, cereals ... They cause an average rise in blood sugar and therefore an average insulin secretion. - Foods with a high glycemic index (above 50) :
Jam, honey, table sugar ... They cause a sharp rise in blood sugar and therefore a strong secretion of insulin.
Why choose a low GI diet ?
You have heard of blood sugar. After ingestion of foods containing sugar, the blood sugar level increases and causes the secretion of insulin. This hormone is intended to filter the sugar present in the blood. If there is too much sugar, it will be transformed into fat in our cells !
It is therefore essential, throughout the duration of your diet and in the long term, to give preference to foods with a low glycemic index.
Indeed, eating foods with a low glycemic index regularly helps prevent type 2 diabetes and limits weight gain.
We have seen that insulin secretion is linked to the glycemic index of food ingested: the more you eat foods with a high GI, the more your body will produce insulin. As the popular saying goes, « sugar calls sugar ».
As a result, you risk gaining weight but above all causing long-term what is called. « insulin resistance ». The overwhelmed cells no longer have the capacity to fulfil their role, and no longer transport the sugar that remains in the blood. This accelerates the aging of the body and can cause long-term health problems.
Then begins the vicious circle: to respond to the too high sugar level in the blood, the body secretes more and more insulin, which reinforces the resistance of the cells to insulin and can in the long run increase the risk of develop type 2 diabetes.
The best natural appetite suppressant :
Last but not least, when you are trying to lose weight or stabilize your weight: foods with a low glycemic index limit cravings for sweetness and trigger the feeling of satiety more quickly.
In fact, the ingestion of foods with a high glycemic index leads to reaction hypoglycemia. The body then responds to a simple and vital need: hypoglycemia is synonymous with a lack of sugar, and it therefore sends the signal for hunger. We then start to eat and, you guessed it, most often sweet...
You will have understood the importance of the GI. So, while on a diet or simply to maintain your well-being, remember to check the glycemic index of your food. Don't count your calories !
The THERASCIENCE Laboratory has developed a weight loss method (the LIGNAFORM method) and a slimming program (the CETOLIKE program) taking into account all these data essential for your health. All of our protein preparations have a low GI and are depleted in carbohydrates and lipids to guarantee you lasting weight loss, safe and without yo-yo effect!