Some foods, because of their high GI, cause sudden spikes in blood sugar, leading to fatigue, cravings and weight gain. Some reflexes make it possible to limit this climax. Details.
Bread, pasta, rice, lentils, fruit… These foods have one thing in common: they contain carbohydrates or sugar. And these are essential, they provide the body and brain with the energy they need to function properly. However, these foods also have a unique feature: the glycemic index (GI), which indicates the rate at which sugar is absorbed into the bloodstream after consuming said food. The higher it is, the more suddenly it will spike blood sugar levels, which will then drop just as suddenly, causing fatigue, cravings to snack, and putting you at risk for weight gain. Hence the importance of consuming high GI foods in moderation and choosing low GI foods more often. In addition to this rule, some food reflexes can also limit their sweetening power. Details.
Eat whole foods
Special attention should be paid to the choice of food. In particular, we prefer whole grains that have retained their fibrous husks over their so-called “refined” or white versions. “Cellular fibers trap sugars and slow their absorption into the bloodstream,” explains nutritionist Corinne Cicheportic-Ajache. So we eat more fiber-rich breads, pastas, cereals, rice, etc. For example, 100 grams of cooked white pasta offers 1.9 grams of fiber, while a whole-grain alternative provides 3.3 grams, according to the Ciqual Food Nutrition Facts Chart. A similar observation in the case of rice. 0.8 grams is available in the standard version, while the full version contains 2.3 grams.
Fiber traps sugars and slows their absorption into the bloodstream
Corinne Chicheportiche-Ayache, MD Nutritionist
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To limit the glycemic index of food, it is necessary to use it together with foods rich in fiber. “This is what we call a ‘bolus,’ or all the food taken, chewed, and ready for digestion, which slows down the rate of absorption of sugars,” says the doctor. For example, a dessert such as a pastry or fruit eaten ‘alone’ will raise our blood sugar levels much faster than if eaten at the end of a meal or accompanied by a source of fiber or protein such as yoghurt. .
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Specifically, therefore, we make sure to include vegetables, legumes or even oil seeds (almonds, walnuts, hazelnuts, etc.) in our recipes. Add seasonal vegetables to a plate of pasta, fish and rice… For dessert, fruit can be eaten with some almonds or yogurt.
Cooking choices for starchy foods
Cooking starchy foods affects their glycemic index. “The longer the cooking time, the faster the absorption of sugar after ingestion,” comments Corinne Cicheportic-Ajache. This is why we make sure to eat starchy foods (rice, pasta, lentils, potatoes, quinoa, bulgur, etc.). al dente limit their glycemic index. Details that alone can make a big difference.
Source: Le Figaro
