What is GI value? GI is Glycemic Index, which simply means the index of a food that “causes blood sugar to rise”. Why should we pay attention to the GI value of food? When we consume foods with high GI value, 1. the blood sugar level in our body rises rapidly; 2. the body secretes a lot of insulin to suppress blood sugar in order to maintain the original equilibrium; 3. too much insulin will promote the formation of body fat; 4. a lot of insulin makes blood sugar fall rapidly, causing hunger and making us eat more. When we take low GI food, blood sugar value will be maintained in a more stable state, which can be used by the body cells normally, so that we will not hoard too much fat, and will not have the situation of overeating, of course, it is not easy to become fat! Common food GI value Low (≦ 55 ): whole grains, beans, tofu, peanuts, green vegetables, fruits (except pineapple, watermelon), most seafood and meat, cream, yogurt, raw honey; Medium (56 ~ 69): pasta, brown rice, chestnuts, cereals, taro, pumpkin; High (≧ 70): candy, condensed milk, white rice, bagels, udon noodles, mochi, toast, corn, yams, yams potatoes, chocolate. Second, then how exactly to eat? Maybe you’re thinking, “If I don’t have high GI food, I’m doomed to be a fat person for life?” 1, acidic food, high fiber eat high GI food, and acidic food (such as vinegar) together with intake; and high fiber food can reduce the speed of digestion, effective to avoid a sudden rise in blood sugar. 2.Avoid eating dessert after meal The blood sugar value is rising after eating a full meal, at this time, if you take high sugar content and delicate dessert, it will only make the blood sugar spike faster, it is recommended to replace it with a moderate amount of low GI fruit. 3, low GI is not the same as low calories It is worth noting that many people think that fruit is low GI food, they eat without fear, and even beaten into juice instead of meals, thinking that you can achieve weight loss, but did not expect to drink more and more fat. This is because of the high sweetness of the fruit, the calories themselves are not low, and the GI value is still higher than the whole fruit after the juice is made. Take pasta for example, because the structure is stronger, the GI value is lower than white pasta, but if you add creamy white sauce, the calories will be very high. Other things like peanuts, fried tofu, cashews, bacon, ham, bananas, mangoes, cream, cream cheese, etc. are also low GI foods, but the calories are not low, if eaten without restriction, the downside is fat. 4, less processing, cooking simple Origin, processing, cooking methods, etc., will have an impact on the GI value of food, such as raw vegetables have a lower GI value than cooked vegetables, brown rice is better than germ rice and white rice. Many people may think that thin rice contains more water and lower calories, so it may be a good choice to replace rice when losing weight. In fact, because of the high degree of starch pasting in rice, easily absorbed by the stomach and intestines, the GI value is greater than dry rice, which is why after eating rice, often feel hungry sooner. 5, choose chewy food, chew slowly No chewy food, it is easy to eat too much in a short period of time. And even the same food, eat slowly, bite by bite, the body’s blood sugar rise rate, will certainly be slower than gobbling, and easier to have a sense of satiety. This is why, people who eat fast tend to gain weight. Immediately to develop the habit of chewing 20 to 30 times, may be a little difficult; may try to stipulate that they “swallow the food in the mouth before the next bite”, so you can avoid swallowing. In short, choose low-calorie, low GI food, and chew slowly, you can make it easier and healthier to lose weight!