Glycemic index of foods rich in carbohydrates
Some carbohydrates will have a more or less significant impact on the release of insulin by the pancreas. Indeed, it is not only the amount of carbohydrates consumed that counts in carbohydrate management. The glycemic load is to be taken into account (CG). There are different types of carbohydrates carbs glycemic index low, carbohydrates with high glycemic index carbohydrates and medium glycemic index.
For body and health optimization, low glycemic index carbs are the best. Consuming a significant amount of carbohydrate with low or medium glycemic index generates a significant increase in blood sugar. And so, it also promotes the release of a lot of insulin. Ideally, and as part of the practice of a sport (or not), it is better to favor low or moderate glycemic index carbohydrates in low or moderate amounts.
Avoid consuming large amounts of high glycemic index carbohydrates. They are the ones responsible for tiredness after meals and general fatigue. In addition, they cause the insulin secretion to skyrocket, disrupting the body and other hormones.
Low carb foods
In a low carbohydrate diet, you have to focus on very specific foods. Green vegetables, vegetable oils and oleaginous fruits are low in carbohydrates. The same is true for fish, lean meats and dairy products . Non-industrial preparations are healthier and allow to follow an effective carbohydrate management.
The recommended low and medium glycemic index foods are fruits and vegetables. Buckwheat, sweet potato (and sweet potato powder) squash and basmati rice can also be mentioned . Finally, it is consumed to consume almond powder, coconut flour and lentils and chickpeas pregerminated. Avocado, tofu, dark chocolate, beans, quinoa, beans and whole pasta can also be favored.
General recommendations
If you are looking to gain muscle mass , you need to consume carbohydrates before training. But also during training, and after, during a meal based on low glycemic index carbohydrates. Sweet potato, lentils, chickpeas, rice …
If you’re trying to melt your body’s fat, eat carbohydrates only when you strain your muscles. No sports, no carbohydrates except those found in vegetables and fruits.
If you want to optimize your sports performance, choose small amounts of low glycemic index carbohydrates during meals. Most of the carbohydrates in your diet will be consumed during and after training. Dial your plates as follows: 25% of proteins (animal or vegetable ) 40 to 50% of vegetables and raw vegetables, 5 to 15% of lipids (avocado, nuts, vegetable oils …) and 15 to 20% of carbohydrates.
carbohydrate management
Finally, if you’re looking for a slim, muscular figure, consume your carbohydrates in the same way as if you were looking to increase your physical performance. Choose small amounts of low or medium glycemic index carbohydrates. And accompany them with good fats.
Deficiencies and excess carbohydrates
A low carbohydrate diet can lead to an increase in ketone production. Which brings the body into the ketogenic diet . If not followed, it can have significant health consequences. This is the loss of bone mineral density, increased risk of urolithiasis, hypercholesterolemia ( 2 ) … It can even affect the proper functioning of the nervous system.
Finally, too low levels of carbohydrates can also affect overall well-being and fitness. So do not completely remove the carbohydrates from its diet. In the same way, a ketogenic diet must be the subject of a medical and professional follow-up, to be beneficial to the one who follows it.
On the other hand, excessive intake of carbohydrates and especially refined sugars can have adverse effects. In the end, it can increase the risk of dental caries, overweight, obesity, develop different types of cancer and increase blood triglyceride levels. Excess sugar in the blood can also generate hyperinsulinism, and finally, type 2 diabetes ( 3 ). This is why each of us must ensure that we meet and meet our energy needs, taking into account the factors listed above (metabolism, genetics, physical activity, body fat).
