Glycemic Index- what is it? Why you should know if you want to lose weight.

Glycemic index is a value assigned to foods based on how they affect blood glucose levels. Foods with low GI value are digested more slowly that cause blood glucose rise slower. Foods with high GI value increase your blood glucose very quickly that stimulate insulin.

A low GI diet has commonly been promoted as an effective way to help lose weight by controlling blood sugars and appetite. Scientific evidence has shown that there is little additional benefit of a low GI diet for weight loss.

While GI can be a useful guide in planning a diet and controlling blood sugar levels, it should not be the only consideration. Both the serving size of foods and the nutritional quality of the diet are just as important to consider.

Low GI for weight loss
Eating a low GI diet can be helpful for your weight loss journey. But the timing of loading these food is very important. Our body needs different types of carbs at different time. So we need to understand the timming of carbs loading.

For Read Right time to Eat carbohydrate-how it affects on your fitness goal

A low GI food will not stimulate your insulin too quickly that’s why not responsible for storing excess fat. Low GI food release energy slowly and control the sudden spike of insulin.

GI and exercise

Eating low GI foods two hours before endurance events, such as long-distance running, may improve exercise capacity.  It is thought that the meal will have left your stomach before you start the event, but remains in your small intestine releasing energy for a few hours afterwards.

On the other hand eating high GI foods right after your workout can be good for maximum gain. High GI foods are recommended during the first 2 hours of recovery after an event/workout to rapidly replenish muscle fuel stores (glycogen).

Pre and post your workout what you should eat

Eating low GI foods two hours before endurance events, such as long-distance running, may improve exercise capacity. It is thought that the meal will have left your stomach before you start the event, but remains in your small intestine releasing energy for a few hours afterwards.
On the other hand eating high GI foods right after your workout can be good for maximum gain. High GI foods are recommended during the first 2 hours of recovery after an event/workout to rapidly replenish muscle fuel stores (glycogen).

 

 

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