And that foods with a high glycemic index should be avoided for a few reasons.

• They are less filling than those with a low glycemic index if in the hours after a meal.
• They create glycemic and insulin peaks which are inadvisable if we already suffer from overweight and high blood sugar.
• They stimulate nervous hunger and the desire for sweets.
• They can help develop insulin resistance.

• CALCULATION OF THE GLYCEMIC INDEX: HOW IMPORTANT IS IT?

  Let’s clarify one thing: if we eat too much, whether it is high or low glycemic index does not matter.
  We always get fat.
  But if we eat right, we have problems getting sated, we are victims of continuous nervous hunger and desire for sweet, paying attention to the glycemic index allows us to naturally eat less and be more sensitive to the action of insulin and leptin.

  I have decided to show you everything I have written about calculating the glycemic index, which as a “ploy” to promote weight loss has been successfully used by many inventors of dietary methods.
  Montignac, Sears, Dukan. 

  I invite you to consider these two things if you want to stay healthy and weighted.

• The calculation of the glycemic index is limiting if the glycemic load of foods is not considered.

  That is how much they actually weigh on our blood sugar considering their glycemic index based on the portion we eat.
  For example, watermelon is a high-glycemic food, but it is also made up of over 90 percent water. So a slice of watermelon is perfect for a snack. Same thing for potatoes.

  There is a difference between packaged, dehydrated fries and a nice roasted or baked potato.

• Another thing not to be underestimated, even if it has not yet become fashionable, is the insulin index.

  Not only carbohydrates in fact increase insulin.
  After discovering that carbohydrate-based foods stimulated insulin differently, it was Holt who drew up a table of the variations of foods on insulin for the first time , in 1997, discovering that, because of the insulin load, eating a steak raised insulin more than a banana.

  Always Holt had already noticed the existence of foods that stimulated the sense of satiety, and, surprisingly, it is enough to compare the two tables to realize that foods that stimulate insulin are also satiating. Among the foods that stimulate insulin we find not only proteins, but also fats, which, when associated with carbohydrates, raise their insulin value while lowering the glycemic value.

  That is why the advice is not to be rigid and orthorexic with these recommendations, but to read what you know to use it as a general and useful recommendation.

• Here’s how to understand more about calculating the glycemic index.

• Low glycemic index diet, the menu: here I explain how the glycemic index works.

• Dissociated diet with low glycemic index.

  Useful for those with digestive and stomach problems, this dissociated diet with a preference for whole foods is a first step to learn how to eat with a low glycemic index by reducing excessive intestinal fermentation.

• Balanced diet with low glycemic index: certainly the simplest to do.

• List of foods with a low glycemic index.

  Knowing the enemy to eat less, not to avoid it.

• Low glycemic index carbohydrates: cereals. 

  Low ig alternatives for a first course.

• How to lower the glycemic index of foods .

  I find these rules useful enough for eating low-GI without going too crazy behind the tables. In this way, it is possible to eat almost anything.

• And finally.

• The Montignac diet: one of the first diets that successfully exploited the glycemic index to lose weight.
• Low glycemic index sweets: for those who have high blood sugar problems but the irrepressible desire for sweet.
• Does the insulin index make us fat?  a look at the insulin index to understand how this parameter more than the glycemic index should not be underestimated.