Dietetics is a complex science. Recently in fitness more and more pay attention to medical dietetics. One of the most used topics was the manipulation of GI. Glycemic index is a term that every diabetic knows as well as bread units. However, how can its use help to gain weight/lose weight / dry by summer? Consider this question from all sides.
To understand what the glycemic index of food is, it is enough to determine this value in its original understanding. Glycemic index is the rate of conversion of a complex carbohydrate with its subsequent saturation in the blood.
So consider what is the glycemic index. If you know the nature of carbohydrates, you realize that they are in almost every product of plant origin. In addition, they are contained even in meat products. During life, muscle tissue also needed a glycogen depot, and, therefore, even pigs have their own glycogen, which accommodates one of the simplest types of carbohydrates – glucose bound in the chain.
Now actually the glycemic index itself. Earlier we mentioned that our body is able to perceive only the simplest nutrients.
- From proteins-amino acids.
- From fats-polyunsaturated acids.
- From carbohydrates-glucose.
I.e. our body works on glucose. And even if you have diabetes, it just means that the body can not cope with the processing of glucose (which can be caused by too much sweet, or insufficient/missing synthesis of its own insulin). So, any carbohydrate it previously breaks down to glucose. The glycemic index is the simplicity of the carbohydrate that is part of the product. The higher the glycemic index, the easier it is for the body to dissolve it to glucose level. Naturally, the glycemic index has itself glucose, and sugar.
A bit of biochemistry
The thing is that our body is a very finely tuned clock, working on the weight mechanisms. Sugar (or glucose) is an essential energy element. However, at the same time it thickens any liquid that enters.
Blood is used to transport energy within the body. Accordingly, when glucose enters the bloodstream through metabolism in the liver, it thickens it, displacing oxygen cells and taking their place. This creates two counter:
- The blood becomes thicker and therefore harder for the heart to pump.
- It becomes less necessary for the life support of oxygen.
In order to prevent the transformation of our blood into a real Lollipop, the body has its own mechanism of counteraction, which is regulated by insulin. Insulin binds glucose into hydrated (dehydrated chains) called glycogen. To do this, it redirects excess sugar back to the liver. She ties them. After that-insulin begins to act as a hole punch. It makes holes in every cell in our body, and it fills those holes with hydrated sugar. The sugar can later, if necessary, withdraw again into the blood. Glycogen, located in the cells, can turn into sugar without the liver when the body needs additional nutrition of certain cells (eg, muscle structures).
Why is high GI not good?
A high glycemic index is bad for a number of reasons, which we will now consider.
Our body does not spend as much energy as you think. To saturate it enough about 100 grams of carbohydrates with a high glycemic index, and it – about 3 skybox bread. All the excess energy it seeks to spread into glycogen. But when you consume many products with a high glycemic index, the liver does not have time to process the whole (because of its size). Therefore, to save the body, it begins to secrete alkaloids (analogues of alcohols), which bind free sugar and turn it into triglycerides (the simplest completed forms of fats). They go to the fat depot in reserve, in case of hunger strike. So, when turning into triglycerides there are several important factors:
- The released alcohols poison the body.
- You have postponed unnecessary fat.
It is much more difficult for the body to get energy from adipose tissue. Happening over the selection of alcohols (which again poison the body). Many sweet tooth even familiar with the syndrome of” sweet hangover”, when after a large amount of condensed milk the next day a headache, as after alcohol. Even if you do not take the Hyper-consumption of products with a high glycemic index, then these products have other disadvantages. Insulin is produced until all the blood is cleared of sugar. It turns out that out of the 1000 kilo calories that you used with cake, the body will have time to spend only 200, the rest will be expelled by the body in the depot.
Therefore, as soon as insulin finishes its dirty work, you will again feel hungry, as the body will not have free glucose to function. If you do not satisfy this hunger, the body will begin to eat your own muscles and brain to extract glucose from them. Why? Because from the point of view of the body came hunger. And he first needs to become more economical, and the muscles and brain are the main energy consumers. And only when he eats all the “extra muscle”, he begins to drown fat.
What about products with a low glycemic index? Here everything is easier, as carbohydrates have a more complex structure and sugar enters the blood more evenly. This, in turn, :
- Evenly nourishes the body for a long time.
- For a long time does not cause an influx of insulin, due to the lack of over saturation of blood sugar.
As a result-less hunger for a longer period, and most importantly – less fat with more food consumption. However, this does not mean that you need to eat 2 kilograms of buckwheat per day with diet coke.
Glycemic index is quite a dangerous thing, which, without knowing the rules, it is better not to manipulate. It’s no wonder they say that “sugar is white death”. I would like to add at the end that if you are not a diabetic and not a professional athlete, you should not be fanatical about the glycemic index. It is enough not to use products with a clearly high index (sugar, etc.), as they will be for your body almost imperceptibly. Don’t hyper chlorinated, and always create enhanced calorie deficit if you want to lose weight.