Depending on the content of the food we eat, there is a rapid increase in our blood sugar after eating. Under normal circumstances, our blood sugar should drop to normal levels 2 hours after eating. The rate of increase in blood sugar after a meal varies depending on what is included in the diet. The most effective nutrient in increasing blood sugar is carbohydrates, that is, glucose.
Glycemic index; It refers to the classification of foods according to their immediate effects on blood sugar levels, in other words, the food's ability to raise blood sugar 2-3 hours after eating. The higher the glycemic index of a food, the more your blood sugar will rise after eating it. A low glycemic index of the consumed meal creates a lower blood sugar response. Foods with a high glycemic index are digested quickly, enter the blood quickly and raise blood sugar. In response to increased blood sugar, the pancreas increases insulin secretion. Our body reduces increased blood sugar by storing it or converting it into fat. As a result, insulin does not decrease as quickly as sugar, and the high amount of insulin released lowers blood sugar even more and creates a feeling of hunger, leading to food. Low glycemic index foods; It prevents getting hungry quickly by reducing insulin resistance, prevents blood sugar from rising excessively, is effective in losing and maintaining weight, reduces appetite, and prevents sweet cravings. Thanks to the concept of glycemic index, it has been determined that the risk of diabetes and cardiovascular diseases can be reduced, and weight can be lost or maintained by controlling appetite.
Yoghurt, milk and dairy products, vegetables and fruits (tomatoes, lettuce, white cabbage, purple cabbage, broccoli, cauliflower, purslane, spinach, peas, green beans, kiwi, pear, peach, plum, apple, orange, grapefruit), whole wheat bread, rye bread, whole wheat bread, unsweetened whole grain products, chickpeas, dried legumes. , kidney beans, lentils, bulgur, pasta, almonds, walnuts, hazelnuts and peanuts are some of the foods with a low glycemic index.
We should not forget that all the nutrients are in appropriate quantities and not in a single type, but in a way that includes all 4 basic food groups. to consume. Choosing whole grain breads with high pulp content instead of white bread, drinking tea, coffee and herbs Not adding sugar to tea, adding 1 teaspoon of cinnamon to fruits to reduce the glycemic index, and choosing low-fat or fat-free milk and dairy products are suggestions that may be useful for weight control.
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