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CAUTION : Even if you choose foods with lower CG, you still need to monitor your servings. If you take a double serving, it goes without saying that the CG will also double.
For a long time, carbohydrate foods such as potatoes, bread, whole pasta and white rice (ideally basmati) have been indexed, but they can now be integrated into a balanced diet. Everything is about quantity.
The bread, even full, can raise your blood sugar very quickly. On the other hand, the GL (glycemic load) of the pasta, although white flour, is much lower. Why?
What happens when you put cooked pasta and bread in a bowl of water? The bread will disintegrate rapidly but the pasta is trapped in a network of protein molecules; so it takes more work and more time to get rid of them. This is why pasta releases their carbohydrates much slower than the potato or most breads, especially if served "al dente".
But beware: pasta is particularly good for you, if you decorate them with olive oil, dried beans or vegetables and served in modest portions, which is then followed by fish or lean meat and greenery raised with garlic. Conversely, a large plate of overcooked pasta, served with butter, bread and a creamy (or meat) sauce, runs counter to the rules of good nutrition.
Most of the carbohydrates we consume do raise blood sugar levels: potatoes (including fries and chips), bread and pastries made from refined white flour, sadly low in fiber, white rice, muffins, cakes, pretzels (they are poor In fat, but they are still composed of fast carbohydrates). And, to bring down the whole, soft drinks or excessively sweetened fruity drinks. It is probably in this type of diet that lies your weak point.
Eureka! The choice is so great that it will be relatively easy to make some changes: we consume so much of these foods that we will have no trouble replacing some of them with others healthier.
Carbohydrates should not be eliminated from our diet, but they should be controlled.
Carbohydrates are the best fuel for our body. Essential to the proper functioning of the brain and muscles, they play an important role in the anabolism of proteins. They also contribute to the composition of the cartilage, mucus, antigenic substances and nucleic acids of the human body. Very nutritious, a small amount fills more than other food groups. So we eat less, so we store fewer calories. Important source of fiber, minerals and vitamins, carbohydrates consumed in reasonable quantities even facilitate weight loss.
It has been shown that people who consume enough complex carbon every day but who also eat a lot of fiber and low fat retain better overall health. They are less at risk of developing heart disease and even some cancers; Their digestive system and intestinal transit work very well. They are more resistant to stress and also benefit from more restful sleep.
The bad good idea is that: by banning carbohydrates (during draconian diet) you decrease insulin sensitivity and decreased insulin sensitivity plays a key role in various pathologies such as: different cardiovascular risk factors ( Including decreased tolerance to glucose, high blood pressure and dyslipidemia) hence the notion of metabolic syndrome or syndrome X.
Studies have been done on rats who were given two kinds of carbohydrates:
Mice that were fed with amylose (fibers) (FA), built more muscle mass than others fed with fast sugars (FS). In addition, they had less fat.
The researchers found that the FA group had a smaller respiratory quotient. This means they burn more fat and less sugar at rest or effort. In addition, they were more active in their cages.
They therefore conclude that mice with more muscle mass move more, but especially that meals with the lower glycemic index also had the same effect. So you have to eat more complex carbohydrates, or fiber, to move more and lose weight.
When researchers play with the time of carbohydrate absorption, in the morning, at noon or in the evening, they realized that subjects lost more fat at a specific time: in the evening.
All this to say that when you are able to choose well your carbohydrate sources, with more or less fiber, you are able to better play on your silhouette and your health.
Even if you choose foods with lower CG, you still need to monitor your servings. If you take a double serving, it goes without saying that the CG will also double.
You do not have to stick strictly to foods with low CG. Simply replace a high CG food with another low CG food to prevent your blood sugar from skyrocketing after a meal. And monitor your portions, since the CG depends on them.
Let's go back to our example of fries and hamburger, where the fry and HAMBURGER BREAD are boosting blood sugar.
Hamburger bread has an index of 21
While 2 tortillas of wheat (2 of 15 cm) have an index of 6
Avoid the pita that has an index of 30
Would not it be wonderful if there was a simple ingredient that could be added to its dishes and
which would prevent a too rapid rise in blood sugar? This ingredient exists: it is acetic acid, a substance which gives its sour flavor to vinegar, marinades and sourdough bread.
Its action can be spectacular. In subjects who took a bagel with butter and a glass of orange juice (high GC breakfast), blood glucose levels increased dramatically within the next hour. But by taking 1 tsp cider vinegar at meal, their blood sugar levels rose by less than half.
The studies have not yet explained the reasons for this effect, but it would appear that acetic acid could slow down food degradation to glucose by a variety of mechanisms or accelerate the passage of glucose from the bloodstream to muscles.
Whatever it is, it works, and you can easily take advantage of it: add vinegar to your salads or other dishes, or eat a pickled pickle with your sandwich. Lemon juice appears to have a similar effect on blood sugar.
But the best is of course a healthy diet, varied and with low glycemic index.
The good news is that family doctors can diagnose the metabolic syndrome and treat with an exercise program and healthy diet that has been proven.
AUTHORITY NUTRITION Can Low-Carb Diets Cure The Biggest Health Problems in The World? http://authoritynutrition.com/can-low-carb-cure-health-problems/
Ford et al. Prevalence of the metabolic syndrome among US adults: findings from the third National Health and Nutrition Examination Survey. JAMA, 2002
Esposito K, Pontillo A, et al. Effect of weight loss and lifestyle changes on vascular inflammatory markers in obese women: a randomized trial. JAMA. 2003
David C. Klonoff, M.D., FACPThe Beneficial Effects of a Paleolithic Diet on Type 2 Diabetes and Other Risk Factors for Cardiovascular Disease.J Diabetes Sci Technol. Nov 2009
Microalbuminurie Marqueur de risque cardiovasculaire tous azimuts Dr H. Raybaud http://www.esculape.com/biologie/microalbuminurie.html
Silva FM, Steemburgo T, de Mello VD, Tonding SF, Gross JL, Azevedo MJ. High dietary glycemic index and low fiber content are associated with metabolic syndrome in patients with type 2 diabetes. J Am Coll Nutr. 2011
Cameron et al. The metabolic syndrome: prevalence in worldwide populations. Endocrinol Metab Clin North Am, 2004
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