This week we'll take a look at the glycemic indexes of all foods. Foods with low GI values do not secrete the hormone insulin much. Thus, the body cannot store fat.
Let's remember;
The first task of the insulin hormone is to ensure that blood sugar goes to the tissues. The second task was to store the sugar that goes to the tissues as fat. Insufficient secretion of insulin hormone prevents the fat storage process. If the insulin hormone is secreted excessively, both the blood sugar will be transported to the tissues in excess, so that the blood sugar will decrease, that is, hypoglycemia will occur, and the sugar taken to the tissues will be stored as fat and obesity will occur. If we choose, we can both ensure blood sugar regulation, that is, blood sugar does not rise and fall; We can also prevent obesity. Having a balanced blood sugar is important for vascular health and regular blood circulation. Because when the blood sugar is too high, the blood becomes dark, and when the blood sugar is too high, the blood becomes very watery. When it is dark, the ones that stick to the vessel wall are irrigated, they break off during blood circulation and get stuck while passing through a narrow place in circulation. Thus, circulation begins to be blocked. In which organ this narrow region is, the circulation of that organ is disturbed and the deterioration of that organ occurs. It is very important for the blood to circulate at the required density, for vascular health and a healthy life.
Now let's look at the foods:
1- MEATS: GI is very low
2- VEGETABLES: GI is very low, almost 0.
3- FRUITS: Fruits are sugary foods. They are great energy sources. Their sweetness is due to the simple carbohydrates (glucose and fructose) in their content. These are absorbed very quickly. However, since they also contain pulp, it prevents the absorption of these sugars to some extent. Therefore, it is healthier to eat fruits as a whole than to drink their juice. Since fruit juice is not pulpy, it is absorbed very quickly and is unhealthy.
The sweeter the fruit, the more insulin it secretes. So the sweeter, the more harmful. If the fruit is to be eaten, mixing it with other foods prevents its harm. Mixing it with more protein foods slows down the absorption of sugars. Thus, they cannot increase blood sugar and insulin discharge.
Consuming fruits with protein foods such as milk, yoghurt or cheese together with fruit immediately after a meal achieves its purpose. Of course, quantity is also important. Eating 2 servings (200-250 gr) a day is sufficient.
Eating fruit while hungry increases blood sugar suddenly and makes insulin secrete too much.
4- ATTRACTIVE BUT HIGH STARCH CONTAINS CARBOHYDRATE-RICH FOODS
a- Flour and bakery products. Bread, pastry, pastries, pasta
Let's divide the flour and bakery products in this group into 2: 1) White bakery products, 2) Brown bakery products. (I would like to write the whole subject of bread next week)
b- Potato
Potato: It is a food that increases blood sugar very quickly due to the starch type it contains. It raises it almost as fast as pure sugar (glucose), and it secretes so much insulin.
c- Rice
Rice, although not as much as potatoes, is one of the foods that raise blood sugar very quickly.
p>d- Corn
Corn and maize flour are no different from potatoes and rice.
e- Legumes
Legumes contain a lot of starch and Due to the presence of pulp (fiber), they are very difficult to digest and very difficult to absorb. However, it has been found in research that they can do the digestive processes in 3 hours and increase blood sugar rapidly after 3 hours and secrete a lot of insulin. We are a grain and bread society. We cannot do without eating grain and bread. Bread matters. I want to give all the details.
Best regards...
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