The Montignac Diet
Montignac diet is what is called dissociation, the same mass of carbohydrate with fat or animal protein. “The diet prohibits foods with high glycemic index: sugar and sugar products, potatoes, white bread, rice and refined pasta, and fresh fruit, as sources of fat, are preferred for the monounsaturated (olive oil) or polyunsaturated (omega 3 fish and seafood).
Montignac method and the concept of glycemic index
Michel Montignac classify foods according to their glycemic index (GI). It measures the ability of carbohydrates to raise blood sugar. Jenkins was the American scientist who developed the glycemic index scale. To serve it, he has arbitrarily glucose value 100. This value corresponds to the intestinal absorption of glucose consumed. There are several classifications of glycemic index. Montignac divides them into three categories:
* Low GI less than or equal to 35;
* GI medium between 35 and 50;
* High GI greater than 50.
Examples of high GI foods:
* GI 110: beers
* GI 100: glucose
* GI 95: french fries, rice flour
* GI 90: white flour
* GI 85: Pop Corn
* GI 70: sugar, rice, carbonated beverages (cola), chips, tortilla
* GI 65: Semi-integral flour, rye bread, black bread, corn, pineapple in syrup
* GI 60: bananas, chestnuts, whole wheat pizza
* GI 55: ketchup, peaches in syrup, sushi, papaya
Examples of medium glycemic index foods:
* GI 50: kiwi, pineapple, mango, whole rice, whole pulp, apple juice (without sugar)
* GI 45: whole grains, coconut, toast, green bananas, grapes, dill
* GI 40 flakes of oatmeal, peanut butter without sugar, prunes, carrot juice
Examples of foods with low glycemic index:
* GI 35: dried apricots, oranges, plums, apples, peaches, celery, yogurt
* GI 30: fresh cheese, carrots, mandarins, clementines, skimmed milk, soy milk, pears, grapefruit, tomatoes, turnips, sugar free jam
* GI 25: soy flour, hummus, cherry, strawberry, raspberry, pumpkin seeds
* GI 20: soy yogurt, lemon juice without sugar, cocoa powder
* GI 15: spinach, tofu, zucchini, peppers, olives, lettuce, soybeans, cabbage, Brussels sprouts, broccoli, cauliflower, cucumbers, onions, mushrooms, ginger, walnuts, almonds, peanuts, wheat germ
* GI 10: Avocado
* GI 5: crustaceans (lobster, crawfish, crab), vinegar, spices (pepper, parsley, oregano, basil, cinnamon, vanilla)
* GI 0: meat (beef, chicken), tea, coffee (no sugar), seafood.
Advantages: “The principles of the diet (eliminating sugar and avoid high glycemic index foods, alcohol, plus a diet rich in complex carbohydrates, protein, vegetable fat, fiber) can become rules of a healthy lifestyle.
Disadvantages: “There must be a balance of nutrients daily brought in food, otherwise it can increase cardiovascular risk in case of a high consumption of saturated fats can cause feelings of fatigue.