Friday , July 30 2021

Semaphore diet: Knowing the glycemic index of food is key to weight loss

Obesity and overweight are diseases called multifactorial and, contrary to what was considered a long time, calories are not a determining factor in weight gain.

There are endless diets for weight loss, but are there any effective and safe? The answer is that there is no magic. The ideal and healthy diet plan will be one that adapts to the tastes and lifestyle of the person who performs it, providing a wide variety of nutrients and adequate energy that every organism requires.

There is value to be considered and which seems to have a great responsibility in obesity and especially in the formation of body fat: it is known as a glycemic index.

A study by experts from the University of Leeds, England, and published in The American Journal of Clinical Nutrition have confirmed that "glycemic index diet is an effective tool for controlling body weight and improving health overall".

Milton Dan is a cardiologist (MN 119041) and a European Master of Nutrition and Dialogue with Infobae He explained that "the glycemic index is not a diet but a tool to target the impact that food consumption will have on blood sugar levels that helps in choosing and combining foods."

Thus, a glycemic index based diet is a diet plan that is governed by the way the food affects the level of blood sugar.

In this sense, Dan noted that "the glycemic index for calculating it does not take into account the portion size or total diet of the food," but admits that "this may be helpful for those people who want to lose weight or keep weight healthy "

The glycemic index research institutes of the University of Sydney, Australia, maintain an international database so that you can divide foods according to their high glycemic index (red), medium (yellow) and low (green)

Carbohydrates are a macroelement present in food. The three main types are simple (sugars), complex (starch) and fiber "Dan said. When something is consumed with carbohydrates, the body breaks down sugar and starch and turns them into a new type of sugar called glucose, the main source of energy for our body's cells. The fiber passes directly without being absorbed. "

He says, "Insulin is a hormone that relieves the pancreas responsible for regulating blood sugar levels." In response to glucose uptake, insulin is required and increases fat storage and shortens the saturation chain. which is more appetizing. "

A diet based on the glycemic index consists in selecting low glycemic index foods, and although it is not necessary to prohibit any food, it is essential to reduce the consumption of high glycemic indexes or to develop lowering strategies of their glycemic index. "One of the most recommended by the experts is the contribution of the spatial nutrient or generates what is known as" stable starch ".

"Satial is a food ingredient that is added directly to the food or is swallowed into tablets and reduces the glycemic index of the diet." For its mechanism of action, it also blocks 75% of calories and increases fiber intake. Food and Drug Administration (FDA) of the United States is an effective strategy for lowering and controlling weight to a balanced diet and exercise, "said the specialist.

Sustained starch is generated by cooling a food rich in complex carbohydratesthus modifying the structure of the starch molecule, its absorption is hampered and the glycemic index decreases.

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