Want to lose weight… understand glycemic!

Understanding glycemic index is essential for everyone. Nutritionist Pichai says glycemic index is an important term, especially for those trying to lose weight and those who want to follow any diet. 

What is glycemic index? A food’s ability to raise blood sugar is measured on the basis of the glycemic index. If the blood glucose level increases quickly after eating foods containing carbohydrates, it is called high GI (High glycemic index) and if the blood sugar level rises slowly, it is called low GI (Low glycemic index). Glycemic index is abbreviated as GI.” 

How do we define levels?“We define low GI as 0-55, moderate GI as 56-69 and high GI as above 70. This compares to 50 grams of glucose in a standard meal or bread. When a food is cooked, its glycemic index increases (a) and decreases compared to uncooked food. For example, when you take cornflakes and milk for breakfast, you can see a change in the glycemic index because they are two different foods.

” Where is the glycemic index used?“Glycemic index can be used in formulating a diet for diabetes. The glycemic index varies with fruits, soups, and foods high in fiber or fat. Potatoes have a high glycemic index. That is above 70 GI. But, it becomes high glycemic index only when it is eaten. When consumed as a French fry meal, it falls within the medium glycemic range (56-69). 

When it is fried in oil, the fat and fiber are reduced and the digestive power is reduced and the glycemic index is changed. What this means is that the glycemic index of the food we eat varies when we eat it cooked and when we eat it raw. Since meat foods are very low in starch, they are low glycemic (Low GI) foods. 

Obese people, heart related patients can take glycemic foods as per dietitian advice. Every individual needs calorie intake depending on his age, height, weight, profession. They can eat whole grains, vegetables and low glycemic foods as well as multigrains. At the same time, high glycemic should be taken on the recommendation of a dietician. 

Calorie requirement depends on the profession. They can eat whole grains, vegetables and low glycemic foods as well as multigrains. At the same time, high glycemic should be taken on the recommendation of a dietician. Calorie requirement depends on the profession. They can eat whole grains, vegetables and low glycemic foods as well as multigrains. At the same time, high glycemic should be taken on the recommendation of a dietician.

Why was the glycemic index developed by whom?In 1981, Dr. David Jenkins discovered the glycemic index. At that time, diabetes was on the rise. A balanced diet for a diabetic patient with the change in blood sugar level after eating food items to control diabetes; The glycemic index was identified as a means to develop a plan.; Thus, GI marked foods are very useful not only for diabetic patients but also for people who want to keep their body healthy and athletes. You should eat something low-glycemic before you exercise in the morning on an empty stomach. 

Take something like a biscuit, a glass of milk, bread, an apple and exercise is very important. This allows you to perform energetically without fatigue during exercise. You can exercise for an hour to an hour and a half without getting tired. 

If you are an athlete, you should definitely eat low glycemic foods before exercise and high glycemic foods after exercise. To get rid of fatigue, take mixed fruits or potato vapor, bread with peanut butter to get the necessary energy. 

24 hours in case of important competition; When taking high glycemic food before, the energy they need is stored as fat (Glycogen storage) and then converted into energy and used. This means that the food they consume will give them the energy and strength they need for the next 24 hours to perform well in the competition. After the competition, you can have any low or high glycemic food.

How to take a balanced diet for obese people?Obese people should eat a balanced diet as recommended by a dietician. Eat less, divided into 4 or 6 meals a day; It is necessary to Eat more fiber-rich vegetables, fruits, and greens. Legumes and meat are high in protein. If obese people are vegetarians; Soya, pulses, milk, paneer, nuts are high in protein and can be added to the diet as per the advice of nutritionists. 

Take 3 liters of water. Taking fresh water, buttermilk, soup, sugar-free fruit juice and water frequently will help in reducing obesity. Sweets and oily products should be avoided. Grilled or oven cooked instead; good Shrimp, Crab, It is better to avoid or reduce the meat parts. Above all, it is very important to chew and chew well when taking food. 

Then the eaters can know the need of food and take the right amount of food. Temperance is very important while eating and do not drink water. It is very important to follow these steps not only for obese people but also for everyone. Achieving the right weight for your height requires moderation in diet, healthy lifestyle changes and exercise. 

Temperance is very important while eating and do not drink water. It is very important to follow these steps not only for obese people but also for everyone. Achieving the right weight for your height requires moderation in diet, healthy lifestyle changes and exercise. Temperance is very important while eating and do not drink water. It is very important to follow these steps not only for obese people but also for everyone. Achieving the right weight for your height requires moderation in diet, healthy lifestyle changes and exercise.

How can diabetics keep glucose levels stable?“Indoors or upstairs during lockdown or when you can’t go out; Get used to walking or exercising. 20-30 minutes of exercise per day is essential. As physical activity is very less during the lockdown period, it is very good to take right food only in right amount. Food should be for health and not just for taste. 

Eating a balanced diet along with exercise is healthy for everyone, not just diabetics. When the food is divided into smaller portions like this, digestion takes place easily. Blood sugar levels are strictly controlled by the body. Porridge and porridge should not be taken. It is good to take buttermilk, soups and green tea as fluids. It is very important to take vegetables, greens and crops. 

Not only during this lockdown period, diabetics always eat dinner or before 7.30 pm; Taking it can help keep diabetes under control. Drinking milk before going to bed at night will help you sleep better. This prevents hypoglycemia and its side effects. This is a method that everyone should follow. How much glycemic index is determined in foods? All types of lentils and pulses, greens, vegetables and certain fruits fall under the category of low glycemic foods. 

Within 30 hours; Taking it can help keep diabetes under control. Drinking milk before going to bed at night will help you sleep better. This prevents hypoglycemia and its side effects. This is a method that everyone should follow. How much glycemic index is determined in foods? All types of lentils and pulses, greens, vegetables and certain fruits fall under the category of low glycemic foods. 

Within 30 hours; Taking it can help keep diabetes under control. Drinking milk before going to bed at night will help you sleep better. This prevents hypoglycemia and its side effects. This is a method that everyone should follow. How much glycemic index is determined in foods? All types of lentils and pulses, greens, vegetables and certain fruits fall under the category of low glycemic foods. This prevents hypoglycemia and its side effects. 

This is a method that everyone should follow. How much glycemic index is determined in foods? All types of lentils and pulses, greens, vegetables and certain fruits fall under the category of low glycemic foods. This prevents hypoglycemia and its side effects. 

This is a method that everyone should follow. How much glycemic index is determined in foods? All types of lentils and pulses, greens, vegetables and certain fruits fall under the category of low glycemic foods. How much glycemic index is determined in foods? All types of lentils and pulses, greens, vegetables and certain fruits fall under the category of low glycemic foods. How much glycemic index is determined in foods? All types of lentils and pulses, greens, vegetables and certain fruits fall under the category of low glycemic foods.

What should everyone remember about glycemic? “Glycemic is a very important parameter in diet. So, it is good for those who want to lose weight and those who are on diet to know. It is also important to know the glycemic index for each food and amount of each food item. Following this with the advice of a proper nutritionist will give you the desired results.”