Foods with a low glycemic index also… Calorie – Depending on the recipe, the effect on weight is different
Enter 2023.07.30 09:28 Modify 2023.07.30 09:34 Hits 13 Enter 2023.07.30 09:28 Modified 2023.07.30 09:34 Hits 13 If you are on a diet, take a good look at the nutritional labeling of commercially available processed drinks. It is better to choose one that does not contain , saturated fat, etc. [사진=게티이미지뱅크]
In order to lose weight, there are cases in which people are careful of foods high in fat or carbohydrates and instant foods. In general, high-fat, high-calorie foods cause weight gain. You should also be careful with foods high in sugar. But what about foods with a low glycemic index that are good for preventing and controlling diabetes? Let’s learn about the foods that are easy to overlook when dieting.
◆ If you eat foods with a high glycemic index… Fat can accumulate in the body.
The glycemic index (glycemic index in the blood) refers to an index that indicates how quickly blood sugar levels increase in the process of digestion and absorption of carbohydrates after a meal. A food with a GI of 70 or higher has a high glycemic index, and a food with a GI of 55 or less has a low glycemic index. Other than that it’s mediocre.
Foods with a high glycemic index include baguette bread (93) rice (92) donut (86) rice cake (85) potato-udon (85) strawberry jam (82) glutinous rice (80) corn (75) ramen (73) popcorn-watermelon (72) and others.
Bananas (47) Grapes (43) Peach-melon (41) Apples (36) Pears (35.7) Kiwis (35) Plums (34) Tangerines (33) Oranges (31) Strawberries (29) Cabbage (26) ) Peanut (14) Tomato (30) Milk-Grapefruit (25) Seaweed (16), etc.
Eating foods with a high glycemic index can cause the body to secrete too much insulin to control blood sugar. The problem is that when insulin increases, fat synthesis increases in the body and can accumulate as it is. The craving for food can be strong and cause overeating. On the other hand, foods with a low glycemic index slowly raise blood sugar, so insulin is secreted only as needed with a margin. Unnecessary fat synthesis or accumulation does not occur, so it can be seen as desirable for weight control.
◆ Can I eat food with low glycemic index as much as I want?
The important thing is that the glycemic index is a value that evaluates food according to the degree of rise in blood sugar, so it does not represent calories or nutrient composition. According to the Korean Society for Obesity, when you plan to control your weight, first think about the calories of food and adjust the amount and selection of food, and it is good to only refer to the glycemic index.
For example, baked potatoes have a glycemic index of 85 and potato chips have a glycemic index of 57. Baked potatoes have a higher glycemic index than potato chips. Looking at the glycemic index alone, it can be said that it is right to choose potato chips. However, if you eat the same amount, potato chips with high fat content can rather increase your weight because they are much higher in calories even though they have a lower glycemic index. Even the same type of food can have a big impact on weight depending on the recipe.
◆ Low calorie?… Ionic Drink vs Carbonated Water
Ionic beverages are functional beverages made to rapidly absorb electrolytes needed by the body. Although they contain a little fructose, they contain less sugar than other carbonated beverages and thus have fewer calories. However, ion drinks are not completely free of calories and sugar, so if you drink a lot frequently, it can make it difficult to control your weight.
Unlike carbonated beverages, commercially available carbonated water is made by adding flavors of various fruits instead of sugar additives to water injected with carbonic acid (CO2). Since carbonated water has no sugar content and has close to zero calories, it does not affect weight gain, so if you drink it instead of a carbonated beverage such as cola-cider, you can reduce your sugar and calorie intake.
◆ Processed barley tea, corn beard tea, burdock tea, barley tea… Check the nutrition label
You can easily find a variety of tea drinks such as barley tea, corn beard tea, burdock tea, and barley tea made in the factory. Most tea drinks are close to 0 calories and do not affect weight gain, but some iced tea or milk tea have sugar added to make them sweet. Therefore, for tea drinks, choose unsweetened tea and check the nutrition label ingredients. If you brew tea at home and drink it yourself, you can eat it freely because it has almost no calories unless you add sugar or honey.
2023-07-30 00:28:47
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