Many weight loss bloggers and fitness experts recommend that staple foods are mainly low GI ingredients, which I have mentioned many times in previous articles. However, a low-GI diet is not suitable for muscle gainers, only for those who simply lose fat. So what is the GI value and what ingredients are low IN?
<h1 class="pgc-h-arrow-right" data-track="5" > (1) What does GI mean? </h1>
GI value is the abbreviation of the English Glycemic Index, Chinese is "glycemic index", which refers to the quantitative standard of how quickly and slowly people's blood sugar rises after eating food compared with the benchmark value.
The initial development of GI values may be different from what you think, not to lose weight, but to help diabetics understand the impact of each food on blood sugar, so as to help control blood sugar stability.
The GI value is based on the "response to the rise of blood glucose within 2 hours after eating 100 grams of pure glucose" as the main reference point (GI value = 100), and then use this standard to judge the value of other foods, the current index can be roughly divided into 3 categories:
Low GI foods: values 1 to 55
Medium GI food: values 56 to 69
High GI foods: Values 70 to 100
The difference between the high and low GI values is that low GI foods will be slowly decomposed after entering the stomach and intestines, the rise rate of blood glucose is slower, and insulin secretion is slower; while high GI foods are usually easier to digest, relatively speaking, blood sugar rises much faster, and insulin is secreted in a short period of time.
<h1 class="pgc-h-arrow-right" data-track="12" > (2) What are the factors that affect the GI value (glycemic index)? </h1>
The GI value of food is not fixed, and sometimes the appearance of food is changed, and the value of GI is very different! Let's take a look at the reasons that affect the index movement:
★ Composition and status of food ingredients
"Cooked": Whether it is ripe or cooked, the GI value of undercooked food will be less than that of cooked food.
Amount of fiber content: Usually the higher the fiber of the food itself, the less the food is decomposed, and the lower the GI value.
★ Food processing methods
Less artificial processing: Unprocessed "prototype foods" have lower GI values, and the more added and refined the food, the easier it is to increase the GI value of the food.
Appearance when eating: let the fruit remain intact, the GI value is relatively low, if it is cut into small pieces or beaten into juice, the absorption will become higher, and the GI value will also rise, such as eating grain rice and five grain powder, the GI value is low in the former, the latter is high.
Cooking method: White cut, steamed, boiled food HAS a low GI value, and fried, hooked, sweet and sour food or added seasoning has a higher GI value.
Chewing degree: Chewing slowly can slow down the rise in blood sugar compared to gobbling, and the GI value will be lower.
In addition to these variables, we generally do not only consume a single food, when mixed with various foods into the stomach, it may also affect the accuracy of individual food values.
Low GI Benefits:
Digestion is slow, it is easy to produce a feeling of fullness, and the amount of food ingested will also be reduced
Less likely to increase triglycerides, total cholesterol, and low-density lipoprotein cholesterol (LDL) in the body
Avoid excessive insulin secretion and stabilize blood sugar
It is not easy to increase body fat accumulation and cardiovascular disease complications such as diabetes, myocardial infarction, stroke, and hypertension
Aids memory and indirectly promotes learning ability
<h1 class="pgc-h-arrow-right" data-track="24" > (3), high GI food and low GI food form big combo! </h1>
After understanding the impact of high-glycemic foods and low-glycemic foods on the body, presumably many people who attach importance to health and fat loss have begun to be eager to try, want to order low-GI breakfast or three meals are aimed at low-GI diet, but specifically what are the low-GI foods? What are the GI values of each type of food? The following provides a "Classification Table of Glycemic Index Foods" for your reference!
(1) GI values of cereals and starches
<col>
★ Low GI starch, cereals
★ Medium GI starch, cereals
★ High GI starch, cereals
Barley GI value: 22
White rice porridge GI value: 57
Brown rice porridge GI value: 72
Wheat bran GI value: 24
Black rice GI value: 58
Pumpkin GI value: 75
Coix GI value: 29
White rice plus brown rice GI value: 65
Eight treasure glutinous rice porridge GI value: 80
Wheat GI value: 41
White rice GI value: 85
Brown rice GI value: 54
Rice milk GI value: 85
Buckwheat GI value: 54
Zongzi GI value: 85
Oat GI value: 54
Eight treasure sticky rice GI value: 85
Sweet potato GI value: 55
White rice porridge GI value: 86
Roasted potato GI value: 88
Mochi GI value: 90
Gi value of food made from glutinous rice milling powder: 92
Tangyuan GI value: 95
White sticky rice GI value: 99
(ii) Fruit GI value
★ Low GI fruits
★ Medium GI fruits
★ High GI fruits (jams)
Grapefruit GI value: 25
Papaya GI value: 59
Watermelon GI value: 72
Western pear GI value: 33
Pineapple GI value: 65
Lychee GI value: 79
Tomato GI value: 38
Cantaloupe GI value: 67
Strawberry jam GI value: 82
Pear GI value: 39
Melon GI value: 68
Plum GI value: 39
Strawberry GI value: 40
Apple GI value: 40
Orange GI value: 41
Dragon Fruit GI: 42
Orange GI value: 43
Grape GI value: 50
Cherry GI value: 52
Banana GI value: 52
Kiwi GI value: 53
Shakya GI value: 54
Peach GI value: 55
(3) GI value of flour-based foods
★ Low GI pasta
★ Medium GI pasta
★ High GI pasta
Italian Gi value: 32
Shallot oil cake GI value: 58
Steamed bun GI value: 80
Winter powder GI value: 33
Oolong face GI value: 58
Dumpling dough GI value: 40
Rice flour GI value: 65
Vegetarian bun, meat bun dough skin GI value: 42
Traditional polygon GI value: 68
Italian Macaroni Gi: 47
Whole wheat face GI value: 50
Whole Wheat Italian Denomination GI: 50
Soba noodle GI value: 55
(4) GI value of pastries and bread foods
★ Low GI pastry bread
★ Bread in GI pastry
★ High GI pastry bread
Whole wheat tortilla GI value: 30
Middle Eastern Pita Pie Crust GI value: 57
Gi value of the berries: 75
Whole grain raisin bread GI value: 44
Thick toast GI value: 60
Croissant GI value: 70
Coarse grain barley bread GI value: 48
Hamburger bread GI value: 62
Donut GI value: 86
Whole wheat hard bread GI value: 51
Bisgi GI value: 65
French bread GI value: 94
Rye hard bread GI value: 55
Soda Cookie GI value: 65
Sponge Cake GI value: 67
Burnt cake GI value: 69
(5) Other common top-of-the-box GI values
★ Low GI
★ Medium GI
★ High GI
Small dumpling GI value: 39
Chicken burger GI value: 58
Corn chowder GI value: 70
Dumpling GI value: 40
Italian Gi value: 60
Rice noodle soup GI value: 70
Vegetarian dumpling GI value: 42
Fried rice flour GI value: 63
Pink circle GI value: 80
Meat Bun GI value: 42
Pork burger GI value: 66
Fried noodle GI value: 80
Mike Chicken Nugget GI value: 45
Fish steak burger GI value: 66
Oyster line GI value: 85
Vegetable pizza GI value: 50
Nuis of glutinous rice chicken: 86
Salmon sushi GI value: 50
Fried rice GI value: 90
Italian vegetable soup GI value: 50
Dive Fort Sandwich GI value: 50
*Live: The above values are for reference only
<h1 class="pgc-h-arrow-right" data-track="206" > (4), low-GI diet easy weight loss and good? Crack common myths! </h1>
In recent years, the trend of low-glycemic diets has swept the world, and the beauty-loving masses have flocked to follow the trend of low-GI diets, but only eating low-GI foods can easily lose weight? Understand a few concepts first, so that you will not be careful to fall into the trap!
(a) The concept of low GI weight loss
When the human gastrointestinal tract digests and absorbs food, blood sugar will rise, insulin will also be secreted, help these sugars into the cell, but if the amount of sugar in the cell exceeds the amount needed by the human body, and is not consumed through other exercise, excess blood sugar will automatically convert into fat stored in the body, and it is easy to cause fat accumulation and fat accumulation in the long run.
The concept of weight loss by eating low-GI foods is to try to eat foods that slow down the rise in blood sugar and avoid excessive fat accumulation in the body.
In addition to people who aim to lose weight and fat, low-GI food diabetics and athletes who are training muscle endurance, as well as girls with polycystic ovary syndrome, are also very suitable for intake.
It seems that the low-GI diet is so good, is it possible to eat it without scruples? This is not the case, and misconceptions not only make you fatter and fatter, but also affect your health!
(2) Crack the myth of low GI weight loss!
★ Myth 1: Low GI ≠ low calories
Many people will mistake the GI value for a calorie value, in fact, the GI value of food is not necessarily proportional to the calorie. For example, nuts often eaten in the New Year (such as pistachios, peanuts) these snacks although the GI value is not high, but the calories are actually excessive, and one bite after another will grow meat.
★ Myth 2: Not everyone is suitable for a low-GI diet!
In addition, long-term adherence to a low-GI diet may also lead to partial diet or malnutrition, and these groups are even less recommended to implement low-GI weight loss for a long time:
People who are underweight and have low BMI
Patients with hypoglycemia
Patients who have bowel disease themselves or have just completed gastrointestinal surgery
Patients with symptoms of diarrhea
★ Myth 3: Diabetics don't have to eat low-GI foods!
While low-GI foods are beneficial for controlling blood sugar in diabetics, it doesn't mean that high-GI foods can't be touched at all!
As long as you pay attention to the amount, do not overeat, eat vegetables first (or mix with vegetables), do not let the blood sugar get out of control, it is recommended that in addition to consulting with the doctor, you can also detect the impact of each food on your own blood sugar value, which helps to find a balance point!
Combining the above myths, the point is that controlling the portion size of the diet and the balanced intake and more exercise are more important than eating a single low-GI food!