If you’re looking to make healthier food choices, understanding the glycemic index of foods is a good place to start. This index assigns each food an individual number that measures its effect on blood sugar levels and can help guide people toward more nutritious food choices. In this article, we’ll look at how specific cooking methods and seasonings can be used to lower the glycemic index of a given food, in order to achieve healthy, balanced meals.
Lower the glycemic index of foods by choosing the right cooking method.
The effect of cooking on the glycemic index of starchy foods is an incredibly powerful factor in helping to lower your measurement. For example, as nutrition coach Didier D’Iribarne explains, “the impact of cooking is very important on the glycemic index of starches because the starch will become gelatinous and have a sticky texture. It will be digested much faster and therefore very quickly in the form of glucose”, which causes an increase in its GI measurement.
An example that further demonstrates this point is potatoes. According to experts, steamed potatoes with their skin on can have a GI as low as 65. On the other hand, if they are fried – in the form of French fries or chips – their GI can reach 95, an increase of almost 50%.
In addition to steaming or boiling starchy foods like pasta and rice, you can also slow cook and broil. Slow cooking helps break down complex carbohydrates and starches into simpler forms, making them easier for your body to digest, while roasting helps reduce the water content, further slowing down digestion and fat loss.
In addition, the addition of certain ingredients such as fat and fiber can also help reduce the glycemic index of food for two reasons: on the one hand, fats take longer to be digested by our body than carbohydrates; On the other hand, factors like fiber can also slow down digestion by absorbing water in our digestive system, forming a gel-like substance that prevents glucose from entering our bloodstream too quickly, thus lowering the glycemic index level.
Reduce the glycemic index of food by choosing the right accompaniment.
The accompaniment is another important factor that influences the GI of a food. High-fiber foods can help lower the GI and eliminate carbs, which means that when eating a starchy carb, it’s ideal to pair it with greens or raw vegetables: have a quarter of a plate of starches with half of the Vegetable dish can help slow down digestion in general.
Adding fat and protein also helps slow digestion, as do acidic foods like lemon, vinegar, lacto-fermented vegetables like pickles, and sourdough in bread. In addition to slowing down digestion, acid has the added benefit of improving your ability to absorb nutrients from food.
Research has also shown that certain spices and herbs can affect blood sugar control by slowing gastric emptying and impairing carbohydrate absorption in the small intestine. Some of these spices include cinnamon, black pepper, garlic, and fenugreek, all of which can be added to various dishes based on personal preference.
Additionally, adding nuts and seeds to meals can also lower postprandial blood sugar levels, as they contain dietary fiber that helps control blood sugar. Finally, replacing refined carbs with legumes like beans and lentils is another way to lower the glycemic index and load.
Reduce the glycemic index of foods through seasoning.
One of the ways is to season. By choosing healthy oils such as first cold-pressed olive oil, unrefined rapeseed oil or linseed oil (especially rich in omega 3 fatty acids), you can reduce the GI of your meals, since these oils do not raise the blood sugar levels. However, it is important to note that two of these oils (canola oil and flaxseed oil) should not be heated, as this will change their properties and potentially increase their GI.
In addition to lowering the glycemic index of your foods, seasoning with healthy oils can also provide additional health benefits. For example, olive oil is an excellent source of monounsaturated fats and antioxidants that have been linked to lowering risk factors for many diseases, including heart disease and diabetes. Canola oil contains high amounts of omega-3 fatty acids that can help reduce inflammation in the body, while flaxseed oil contains lignans that have been linked to anti-cancer properties, among other benefits.
In general, flavoring your food with healthy oils is an effective way to lower your glycemic index while providing valuable health benefits. However, it’s important to understand that not all oils are created equal, and some oils (such as canola oil and flaxseed oil) should not be heated due to their sensitive nature. As always, it’s best to consult a doctor or nutritionist before making any changes to your diet and lifestyle to ensure optimal health.
10 foods excluded from weight loss diets despite their immense benefits!
Are you trying to stay in shape, but don’t want to give up all your favorite foods? Take a break: everything you love doesn’t have to be a disaster for your diet! There are plenty of nutritious snacks, meals, and drinks to help you meet your health goals without sacrificing taste. But first, let’s take a look at the 10 Seemingly Unhealthy (But Actually Healthy) Foods on the No-Food List by Mistake when Looking at Your Figure. From savory salmon quiches to tropical smoothies, these time-tested recipes will show you how easy it is to indulge without tipping the scales. So get ready to taste delicious dishes that will not make you feel guilty!
Although they are full of healthy monounsaturated fats, vitamins, and minerals, avocados may still be off-limits on some weight-loss diets due to their high caloric content. That being said, they are an excellent source of dietary fiber and help promote heart health and reduce the risk of stroke. The key is to control your portion sizes when including avocados in your diet.
Although they contain healthy unsaturated fats that provide essential fatty acids, nuts are also high in calories, which may lead many people to avoid them when trying to lose weight. However, a handful of nuts every day can help you feel full longer and reduce cravings for junk food or sugary snacks. Also, studies have shown that people who eat more nuts tend to weigh less than those who eat nothing.
Whole grain bread:
While white bread should be avoided due to its lack of nutritional value and unhealthy ingredients like high fructose corn syrup. Whole wheat bread has many benefits, including providing energy and fiber to help keep you full longer throughout the day. Whole grains are also known to reduce the risk of obesity and type 2 diabetes if eaten regularly.
Legumes are an excellent source of protein, fiber, vitamins and minerals that increase satiety while helping to maintain a healthy weight over time. However, some slimming diets may advise against its consumption due to its higher carbohydrate content. That being said, studies show that eating more legumes can lower cholesterol levels and improve blood sugar control in people with diabetes.
The cheese :
Cheese is an excellent source of calcium which helps build strong bones. On the downside, it can be problematic for people on a weight-loss diet due to its high fat content (especially the whole-grain varieties). Low-fat cheeses, such as ricotta or mozzarella, are much better options because they contain fewer calories and less fat than other types of cheese. All while maintaining the same amount of calcium per serving as their higher-fat counterparts. Plus, they’re just as good!
Although eggs are often off-limits on low-calorie diets due to their relatively high cholesterol content. Research suggests that eating them regularly may reduce the risk of heart disease by increasing HDL (good cholesterol) levels and lowering LDL (bad cholesterol) levels. What makes them beneficial despite the calories they contain.
You don’t need to avoid all sugary treats when trying to lose weight. Dark chocolate contains polyphenols that act as antioxidants and help lower bad cholesterol levels in the body, all without sacrificing taste! Just keep in mind that anything less than 70% cocoa tends to have a higher concentration of sugar, so moderation is key when adding it to your diet.
Unsalted popcorn is a great between-meal snack option due to its low calorie content. It is true that some diets may take a dim view of it, as it is generally considered unhealthy. – largely thanks to its association with cinemas where it gets drenched in salt and butter! But homemade versions with minimal seasoning can provide a big fiber boost without having too much of an impact on the daily calorie intake goals set by dieters trying to lose weight in a healthy way without starving all day.
Surprisingly, bananas are one of the most misunderstood foods, with many believing that eating them regularly can lead to weight gain. This misunderstanding has led to it being unfairly banned from many diets, despite its many benefits. Bananas are very versatile and are an excellent source of dietary fiber and several vitamins and minerals, making them a great overall health food.
Plus, bananas are a naturally low-fat, low-calorie snack that can be used as an ideal energy boost on active days. Ultimately, this amazing fruit should always be in your pantry, no matter what type of diet you follow; not only is it delicious, but it offers several key health benefits that everyone should take advantage of.
Many diets incorrectly suggest that potatoes should not be eaten due to their high carbohydrate and calorie content. In fact, potatoes are packed with vitamins and minerals, including C, B6, and iron. They can also help support healthy digestion, as they contain prebiotic fibers that increase the good bacteria in our gut. Potatoes are also a great snack option when eaten in moderation and with little added fat, such as butter or olive oil. This shows that it is not because a product contains carbohydrates that it is bad for your health!
How much sparkling water should not be exceeded per day?
However, it should be consumed in moderation. In fact, despite the many properties of sparkling water, each person’s metabolism and needs are different.
It should be noted that the hydration capacity of carbonated water is the same as that of natural water, so there is no difference in this regard. There is also no difference in thirst-quenching power: the greater thirst-quenching effect many people experience from drinking carbonated water is simply because the bubbles it contains stimulate the taste receptors on the palate, thus giving a greater sensation of freshness in the mouth. the palate. the mouth, which is however temporary.
It is also true that sparkling water does not provide calories, but it cannot be used as a substitute for mineral water. The ideal is to combine the two, because the consumption of sparkling water is not recommended for everyone.
Recommendations for drinking sparkling water
It is not recommended to drink more than two glasses of sparkling water during meals, as long as it is supplemented with plain water. The bubbles can cause dilation of the gastric walls, leading to bloating, aerophagia, and bloating: “it is therefore strongly discouraged for people suffering from such disorders.”
Pay attention to the sodium content, as some types of sparkling water have levels that are not recommended. If a sparkling water contains between 20 and 100 milligrams per liter, people with high blood pressure or edema, including pregnant women, should drink this water in moderation.
Properties of carbonated water
More and more people are enjoying the incredible benefits of sparkling water. Take note, some of them are:
- It hydrates and the carbon dioxide it contains is then expelled by your own body.
It contains the same nutrients as natural mineral water: calcium, potassium and magnesium. But sparkling water also contains sodium, as we have explained, so you have to be careful with its consumption.
- The calories in sparkling water are zero.
- The gas present in this drink has a satiating effect on our body, making it ideal for controlling hunger in people who are on a diet.
- Sparkling water facilitates heavy digestions, helping to stimulate the correct secretion of gastric juices.
Another property of sparkling water is that it sensitizes the taste buds, thus enhancing the flavor of food.
Does sparkling water make you fat?
Many people believe that sparkling water can cause weight gain, even though it contains no sugar, calories, or flavorings. However, the truth is that carbonated water does not have a direct link to weight gain. This is true as long as you know that your sparkling water does not contain settling agents or flavor enhancers. Carbonated water may contain natural acid, sodium, sweeteners, flavorings, and other additives. These hidden calories and excess sodium can make you fat in the long run. That’s why you need to pay close attention to labels and know what you’re buying like sparkling water.
In conclusion, regardless of its organoleptic characteristics, what one may or may not like, depending on who drinks carbonated water. In other words, carbonated water should never completely replace plain water, which should always be the first choice, especially when more fluids need to be consumed, for example during the summer season, when the risk of dehydration is higher. »
here are the 9 scientifically proven booster foods
Do you tend to forget things more and more? Your diet is most likely to blame. Eating the same old, unhealthy snacks over and over again can affect a person’s memory. Fortunately, certain foods have been scientifically proven to help improve our brain function in terms of memory and recall. Do you want to know what foods they are? Keep reading this article as we share with you the 9 best foods for memory!
Studies suggest that blueberries can boost both short-term and long-term memory, due to their high antioxidant content. Eating blueberries can slow age-related memory decline, as well as help improve memory and coordination. The antioxidants found in blueberries are known to improve communication between brain cells, which helps boost cognitive performance. Furthermore, studies have shown that blueberries can protect the hippocampus from damage caused by oxidative stress, which is one of the main causes of age-related mental decline.
Regular consumption of fish has been scientifically proven to improve memory and other cognitive functions. This is because fish is an excellent source of omega-3 fatty acids, which are essential for protecting brain cells from damage and promoting healthy nerve cell growth. Omega-3s also reduce inflammation in the brain, making neurons more receptive to new information and memories. Research has also shown that eating more fish increases the production of dopamine, serotonin, and norepinephrine, neurotransmitters important for learning and memory processes.
Regular consumption of walnuts has been linked to increased alertness and better overall mental functioning due to their high concentration of essential vitamins and minerals such as vitamin E, zinc, magnesium, iron, and selenium. These nutrients act as natural anti-inflammatories while helping to prevent cognitive decline associated with aging. Walnuts have been particularly linked to improving memory function due to their high content of omega 3 fatty acids which play an important role in increasing learning ability.
Tomatoes are high in lycopene, an antioxidant that may help protect the brain against oxidative damage caused by free radicals that, over time, could lead to impaired memory or thinking skills in people. higher if they are not processed properly. fats, are considered one of the best foods to increase your mental focus without compromising your health goals or nutrition plan.
Whole grains such as oats provide valuable B vitamins such as thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and cobalamin (B12). All of these nutrients help optimize cognitive abilities, such as the ability to learn and remember, while providing protection against age-related degenerative diseases, such as dementia or Alzheimer’s disease, by reducing inflammation of the body’s cells, including those found in the brain tissue itself.
Green leafy vegetables:
Leafy green vegetables like spinach contain a lot of iron, an essential mineral responsible for transporting oxygen from the blood to organs, including the brain! Iron helps keep our brain in shape while preventing fatigue during prolonged periods of study or work. So be sure to incorporate leafy greens into your diet if you want to maintain peak cognitive performance! Studies have even suggested that people who consume more iron daily perform better on tests that measure executive functions, such as reasoning skills and working memory, than those who don’t consume enough iron.
Avocados are full of essential vitamins, minerals, healthy fats, fiber, and antioxidants that work together to promote better physical and mental health. Avocados contain monounsaturated fats, omega 3 and 6 fatty acids, and other compounds that actively support the growth, maintenance, and repair of neurons. Additionally, this fruit contains carotenoids such as lutein and zeaxanthin, which research suggests may preserve cognitive function by protecting our brain from oxidative stress. Finally, avocado aids digestion and absorption, making it easier for us to soak up all the benefits it has to offer!
Coffee is known for its energizing effects, but did you know that it is linked to better memory? Caffeine has been shown to increase long-term memory capacity and improve alertness during mentally demanding tasks. It works by blocking adenosine receptors in our brain, allowing dopamine receptors to be more active, giving us energy and focus. However, too much coffee throughout the day can lead to overstimulation leading to fatigue due to headaches; so try to stick to the recommended amounts!
Dark chocolate :
Dark chocolate is another food packed with beneficial compounds! Cocoa contains polyphenols called flavanols that have neuroprotective properties that help protect our brain from age-related degenerative conditions while improving blood flow to areas associated with cognition and learning abilities. Dark chocolate also increases serotonin levels, which helps us feel good and stay focused on the task at hand! And the best? You don’t have to eat tons of dark chocolate to get its benefits; 1 to 2 pieces a day are enough!
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