Low Glycemic Index Supersonic Food Powder!

Does the glycemic index (IG) affect our health? The answer to this question is very simple: definitely yes! Numerous studies in the field of food and human nutrition prove that a diet based on a low glycemic index has a positive effect on our health and functioning.

Abstract:

The glycemic index is an indicator that shows how the blood glucose levels increases within 2-3 hours after consuming a given product. A low glycemic index diet has a positive effect on our health. It reduces the risk of many serious diseases and is very important from the point of view of people struggling with diabetes and insulin resistance.

What is the glycemic index?

The glycemic index (IG) is a assessment system that classifies food containing carbohydrates based on its effect on blood glucose levels within 2-3 hours after consumption. It has been proven that the higher the value of the glycemic index of a given food, the higher the level of glucose in the blood after eating it. Considering the glycemic index, we classify food products as follows:

• Products with a low glycemic index (IG ≤ 55)
• Medium glycemic index products (IG 56-69)
• High glycemic index products (IG ≥ 70)

Products with a low glycemic index contain mainly complex carbohydrates. Their consumption results in a gradual growth and a slow decrease in blood glucose. They provide a sense of satiety for longer and do not cause sudden insulin ejection. Food with a high glycemic index mainly contains quickly absorbable carbohydrates. It makes the blood glucose levels grow rapidly, and then drops quickly, which causes large fluctuations in glycemia. Therefore, when consuming high IG products, we quickly satisfy your appetite, but we get hungry equally quickly. This is often related to the disturbed feeling of satiety and increased appetite, which can lead to eating too much food and result in overweight.

What is the low IG diet?

In the assumptions of the diet with a low glycemic index there are several important rules that are worth sticking to.

• Consume products with a low glycemic index.
• Do not overcook cereal products - this increases their glycemic index.
• Consume the fruit and vegetables mainly in raw form, if this is not recommended, do not peel them.
• Eat meals regularly and do not eat between so that glucose levels can stabilize after each meal.

It is worth having a discovery principle for balancing the plate - ¼ should be a source of protein, ¼ source of complex carbohydrates, and 1/2 remains for vegetables, preferably in raw or uncooked form. Try to apply to these rules in your daily diet, and concessions will not be so felt by the body from time to time.

Benefits of a low IG diet

Products with a low glycemic index have a positive effect on health, which is why they can and should be consumed by each of us. Studies indicate that a low IG diet has a positive effect on heart and cardiovascular work. It reduces the risk of developing diabetes and cardiovascular diseases. It helps in the fight against obesity and maintaining a normal body weight (also after the end of dietary intervention). There are also studies proving that a low IG diet reduces the risk of some types of cancer (e.g. breast cancer, large intestine and uterine stem). It also has a positive effect on the work of the pancreas - somehow "forces" her to constantly produce insulin. According to diabetologists, people who are struggling with diabetes and insulin resistance should consume low IG products. Thanks to them, the level of glucose in the blood will increase gradually and at the same time the fluctuations of glucose during the day will decrease. A low IG diet also supports weight control, because these foods provide a longer feeling of satiety, which can contribute to a reduction in the overall amount of calories consumed. For contrast, it is worth noting that long-term consumption of high IG products increases the risk of diabetes and cardiovascular disease. In addition, it often leads to glucose intolerance and fat accumulation. This type of diet is considered one of the factors that can predispose to obesity and insulin resistance.

Review of low IG products

Products with a low glycemic index are: raw vegetables and fruits, whole grain bread, legumes, natural dairy products, seeds and nuts. It is also worth including foodstuffs that do not contain carbohydrates, so their IG is 0. Different types of meat and fish. The exact number data on the IG value of individual products can be found in the glycemic index tables. It is worth remembering that the lowest IG have products that have been least processed. However, many other factors also affect the glycemic index. We include, among others

• type and amount of carbohydrates contained in the product,
• Type and amount of starch,
• content of other macronutrients (fats, protein),
• maturity degree (regarding fruit),
• storage conditions,
• thermal processing time.

If we want to reduce the value of IG meals, one way is to add fiber to them (example: fruit cocktail with bran). A larger amount of food fiber means that fruit sugar is absorbed more slowly, which prevents sudden growth of blood glucose. An example of a full -fledged meal with a low IG is our Smart Meal! Sources of complex carbohydrates, high protein content, as well as microelements, all in a few delicious flavors.

How to recognize products with a low glycemic index?

The most important element of a low IG diet is to understand how individual ingredients affect blood sugar levels. Products with low IG usually contain more fiber, which slows down the digestive and absorption process of the bloodstream. Examples can be whole grain cereal, legumes, most vegetables and some fruits such as apples or pears. It is also important to focus on the quality of consumed carbohydrates. Simple carbohydrates - white bread, wheat pasta and rice are products that cause a quick insulin jump, while whole grain bread, pasta made of less cleaned flour, do it gradually. Products with a low glycemic index are particularly recommended for people struggling with insulin resistance, diabetes or wanting to control their weight.

Who is a diet with a low glycemic index for?

There are no contraindications that every person uses a low glycemic index. However, special attention should be paid to people who suffer from insulin resistance and diabetes due to the fluctuations in blood sugar levels. Fast drops of sugar levels after a meal can be dangerous to health, so it is worth preventing them, and this will help products with low IG. Another group of people who will benefit from a low IG diet are people suffering from autoimmune diseases, e.g. Hashimoto, thyroid problems - hypothyroidism or hyperthyroidism, or polycystic ovary syndrome (PCOS). The combination of this diet and moderate physical activity reduces the troublesome symptoms caused by these health diseases. To sum up, it can be said that eating products with a low glycemic index is part of a holistic care for yourself and your health. A low IG diet can prevent many serious diseases and reduces the risk of obesity. Products with a low glycemic index are easily accessible and provide many health benefits, so it's definitely worth including them in your daily menu.

Bibliography:

1. Brand-Miller J. et al., Glycemic Index: Health Implications, "Journal of the American Nutrition Association", 2009, 28 (8): 446-449.
2. Brand-Miller J. et al., Glycemic Index and Obesity, "The American Journal of Clinical Nutrition", 2002, 76 (1): 281-285.
3. Broans F., Björck I. M., Frayyn K. N., Gibbs A. L., Lang V., Slama G., Wolever T. M. Glycaemic Index Methodology, "Nutrition Research Reviews", 2005, 18 (1): 145-171.
4. Burris J. et al., A low Glycemic Index and Glycemic Diet Diet Decreases Insulin-Lowth Factor-1 Among Adults with Moderate and Severe Acne: A short-duration, 2-week randomized control trial, "Journal of the Academy of Nutrition and Dietetics", 2018, 118 (10): 1874-1885.
5. Meinert Larsen T. et al., Diets with high or low protein content and glycemic index for weight-loss maintenance, "The New England Journal of Medicine", 2010, 363: 2102-2113.
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