For more than two years now, we have been talking about low GI (low glycemic index), coconut sugar, chickpea flour, fiber... But do you know the benefits of a low glycemic index diet on your body?
👉 A prevention against the risks of diabetes and cardiovascular disease.
When we eat a high GI food, our body will try to manage the increase in blood sugar by secreting a hormone: insulin. Insulin is a hormone produced by the pancreas that regulates blood sugar levels. The higher the glycemic index, the higher the production of insulin.
- Insulin first converts sugar into glycogen in the muscles and liver.
- In a second step, the excess sugar is converted into triglycerides (fats).
Faced with this overexposure to sugar, the pancreas becomes tired from massively secreting insulin; it will have more and more difficulty fulfilling its role. The risks of type 2 diabetes and cardiovascular diseases can appear.
On the other hand, a low GI diet does not cause a glycemic peak, and therefore limits these risks of overexposure.
👉 Better energy every day
When we eat a high GI food, the glucose in the blood is regulated by insulin and transformed into reserves in the muscles and, in case of overload, into fat. The level of glucose is therefore reduced to zero and we find ourselves in hypoglycemia, i.e. lack of glucose.
In case of hypoglycemia, we feel tired, weak, with a feeling of hunger and a desire for sweetness, even though we have just consumed some. It's a vicious circle!
With a low GI diet, no more blood sugar spikes and drops! No more sugar crashes after eating too much sugar! Your blood sugar will be stabilized and you will have energy throughout the day!
👉 A more beautiful skin
Yes, consuming less sugar allows the liver to rest and eliminate toxins that can lead to acne more easily. Also, the body will secrete less insulin which can cause, if excess, an overproduction of sebum that will lead to a more oily skin and more present imperfections.
If you have read the book "Glucose Revolution" by Jesse Inchauspé, you will also be familiar with the term "glycation": a factor of accelerated aging of tissues due to the overconsumption of sugar. The elastin and collagen in the body are then gradually destroyed. This is why people who limit sugar often have the impression that their skin is younger and smoother!
👉 Better sleep
To get a better night's sleep, we obviously avoid drinking sugary drinks at night! The same goes for ultra-processed products and added sugars. Make the most of vegetables, fiber, whole grains, whole fruits... In fact, a 2019 study shows that women eating high GI in the evening had more risk of insomnia than those who eat low GI. High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative | The American Journal of Clinical Nutrition | Oxford Academic (oup.com)
👉 A stable weight
Adopting a low GI diet is a rebalancing of the diet, not a restrictive diet! It's not about depriving yourself but about changing your habits: eating more fiber and good fats.
By eating less white sugar, which will have empty calories, we avoid the transformation of sugar into fat, and we avoid gaining weight!
You can then indulge yourself with an Oh Yes! pastry that will not cause a blood sugar spike and will not store fat. The principle of a dietary rebalancing is to last and to have FUN!
👉 An improvement in transit
A low GI diet means a diet rich in fiber! Fiber stimulates the production of bacteria that are beneficial to our body and contributes to the proper functioning of the microbiota.
They also contribute to good transit: by stimulating the volume of stools in the intestine, they are the ideal ally to avoid constipation.
The low GI diet has everything to please! It respects the nutritional needs of the body, does not lead to deprivation and is suitable for all diets (vegetarian, vegan, lactose-free, gluten-free...). Combine this with daily physical activity which also helps to lower blood sugar levels as muscles draw on the body's glucose to function!
And for dessert or a snack, you know who to count on 😊
See you soon!
Delphine and Fanny