Le régime index glycémique

Food is favored with a low glycemic index, or vegetables, animal protein, whole grains. An ideal approach for those who refuse to weigh or calculate, prepare the plates chichiteuses or flee restaurants.

 Basic principle: fight against sugar spikes
This diet based on the glycemic index (GI) ranks foods according to how fast they raise blood sugar, that is to say the level of sugar in the blood. To digest this sugar and make it enter cells, the pancreas secretes insulin. When you eat "healthy" blood sugar experiencing moderate changes. But if it connects sodas, cakes, sweets and other carbohydrate bombs throughout the day, she soars, the body secretes insulin mass for the lowering and it ends up being too low and cause the symptom of hunger. This is why it is said that the sugar called sugar. Result: strokes and weight gain. By controlling blood sugar, it better prevents the risk of obesity and diabetes were fewer cravings and you feel in much better shape!In practice

    To consume without limitation: low GI foods (under 35), more moderately, those GI means (35 to 50) and in exceptional cases, to other high GI (50 and 100). Generally, all industrialized products (ready meals, biscuits, refined grains) and very sweet foods in the mouth have GIs that fly.
    A priority: lots of vegetables, a little animal or vegetable proteins, and whole grains (rice, pasta, bread) rather than their refined version. Fats can be consumed in moderation; they do not increase blood sugar.
    For a lower GI, priority should be given raw, cook the pasta al dente, opt for steaming, choose the somewhat stale or toasted bread, etc. Finally, associating a food rich in sugar at a high protein food (eg rice with omelet and ham, jam with curd) reduces the GI of the meal.
Disadvantages of the method
It requires a real learning because it is not always possible to taste to know the GI of a food. So, chocolate has a GI of 25 while pineapple displays a GI of 49! We must therefore keep his handy list (available on some sites and through books). In addition, there are many pitfalls: the potato has a GI varying according to whether prepared in the oven (95), mashed (83), browned (75) or steamed (65). The melon or watermelon, although low in calories, have a high GI (60 and 75).Advice from a fan of this regime
Dr. Pierre Nys, endocrinologist and nutritionist, author of My Bible GI editions Daily Malin "The glycemic index is a very useful and practical tool, essential in nutrition today. Because if we want to stay slim and healthy We have to ensure and maintain a low blood sugar balanced. Following the principles of the IG, it feeds on physiological manner and naturally lose unwanted kilos. It is a remarkable slimming regime and a new way of s to feed. "