Foods with a high glycemic index are able to significantly increase blood sugar levels. This has a number of advantages and disadvantages, depending on the context.
What is clear is that they shouldn’t be abused. Especially if we talk about sedentary people. Otherwise, metabolic pathologies may develop over the years.
The first thing to differentiate is that there are two types of foods with a high glycemic index:
- Fresh.
- Ultra processed.
The latter should not appear regularly in the diet, as they also contain trans fats and artificial additives. These elements could influence the levels of systemic inflammation.
When to eat foods with a high glycemic index?
In the context of sport, foods with a high glycemic index can be consumed on a more or less regular basis. Simple sugars are the main energy substrate for carrying out high-intensity activities.
They will also favor the recovery processes, from the resynthesis of glycogen. Now I know they proved that, to obtain efficiency in this process, it is convenient to consume carbohydrates with a dose of high biological value proteins.
What should be avoided is generating a high-calorie environment, unless it is intended to build muscle mass. Otherwise, the amount of adipose tissue would increase, which would lead to more systemic inflammation. This results in inefficiencies in physiological and metabolic processes, as well as lower sports performance.
But under conditions of a balanced diet, You can include foods with a high glycemic index if you exercise regularly. Ideally, the consumption of these products takes place before and after the physical work session, to maximize their benefits.
It would also be possible to include this intake during training. But in this case it is advisable to test the tolerance beforehand to avoid gastric disturbances.
Likewise, it should be noted that we are talking about foods with a high glycemic index such as fruit, white rice, pasta, white bread and sugary cereals. Many of them are considered fresh, but that doesn’t mean they should always be on the agenda.
When to avoid high glycemic index foods?
Despite what has been said, high glycemic index foods are not always positive. In those people who do not exercise, regular consumption would result in metabolic pathologies over the years. This is evidenced by A research published in the journal Current reports on diabetes. The effects are devastating when simple sugars are administered through drinks.as their entry into the bloodstream is very rapid.
When we talk about people who don’t exercise, it would even be positive to limit the presence of carbohydrates in the diet. No need to go into ketosis or diet ketobut limit your intake of these nutrients to avoid blood glucose spikes.
Above all, it will be necessary to favor the consumption of proteins to prevent the catabolism of lean mass. This can lead to sarcopenia.
according to study published in the journal International biomedical researchIt’s important ensure a daily intake of high quality protein to prevent the muscle from atrophying. But lipids are also decisive for this. After all, carbohydrates only function as an energy fuel and can be produced by the body itself, so they are not so critical.
How to change the index?
Crushing produce increases the rate at which sugars enter the bloodstream. Overcooking and softening the fibers will produce exactly the same effect. Therefore, one must be very careful, as some people think they are consuming low glycemic index foods and they are not.
In general, you should always eat the whole fruit. If you use the juice alone, bake it, or grind it, the fiber composition is altered.
This will cause the fructose to be absorbed more quickly into the bloodstream., modifying the effects at the metabolic level. As a result, it would lead to some problems in sedentary people, such as diabetes and fatty liver.
Beware of high glycemic index foods
Foods with a high glycemic index must appear in the diet in a timely manner, unless we are talking about the case of athletes. In this context they are needed in large quantities to meet energy demands and to reach an optimal state of recovery.
Otherwise, performance may be limited. You may also experience an increased risk of muscle injury.
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