Do you know the "GI value"?
This is an abbreviation of Glycemic Index, which is a numerical value of the rise in blood sugar levels after meals. This value is an index that distinguishes foods that help maintain health.
Those with high GI values sharply increase blood sugar levels, and those with low GI value means that the blood sugar level is increased.
Ingesting foods with high GI values will risen blood sugar levels and secrete a large amount of insulin. Then, not only puts a burden on the pancreas, but also the excess energy source is stored as fat. If this continues, the risk of visceral fat obesity and the risk of diabetes, hypertension, and hyperlipidemia will increase.
In general, there is an image that carbohydrates can easily increase blood sugar levels, but some of the carbohydrates have low GI values.
[GI value of main carbohydrates]
French bread 95
White rice 88
Roll bread 83
Red rice 77
Corn flakes 75
Germination of the germ 70
Brown rice + positive white rice 65
Brown rice flakes 65
Porridge (white rice) 57
Brown rice 55
Rye bread 55
Chinese noodles 50
Whole grain bread 50
Pasta (whole grain) 50
There are differences in bread and pasta depending on whether it is whole grain, and there is a difference between white rice and brown rice.
In addition, brown rice is rich in dietary fiber, vitamins and minerals, so it is especially recommended as a low GI staple food. Because it contains a lot of dietary fiber, you can get a full -fledged feeling and get a feeling of full even less than white rice.
It has been reported that low GI foods will affect the blood sugar level of the next diet if they are taken somewhere in a daily meal. This is called the "second meal effect", and it is said that eating low GI foods at breakfast will improve the blood sugar level for lunch. In addition, research has shown that only one of the three meals of three meals is low GI food -centered meals several times a week, and the body fat percentage has been reduced without exercising. In this way, it is also the charm of low GI foods that the effect continues to some extent.
However, it does not mean that you can eat a lot of low GI foods. It is important to take other nutrients in a well -balanced and appropriate amount.
Why don't you control your blood sugar levels while controlling the rise in blood sugar, not just calories?
Gluten -free gooflet "Sakura Suri" made of brown rice flour, and snacks are also low GI. PurchaseHerefrom.