If a low GI allows the body to eliminate sugar more easily and thus reduce the risk of heart disease, type 2 diabetes and weight gain, a high GI contributes, on the contrary, to promote the formation of fat cells. It is thus beneficial for health and the line to control the glycemic index of each food.
There is also a GI diet designed to lose weight, the principle of which consists in initially favoring foods with a very low GI, less than 20, before gradually introducing other foods with a higher glycemic index that do not however exceed not that of 70.
Vegetables such as raw carrots, broccoli, cabbage, celery, green beans, zucchini and cucumbers have a low GI, on average below 20. They can therefore be eaten daily to diversify and balance the diet while bringing a touch of freshness to the dishes.
Great providers of vitamins and fibre, fruits are low in calories and are real health benefits. Fruits like apples, strawberries, apricots, peaches, plums, pears and kiwis are low in GI. Some of these foods, such as lemon, have a GI of less than 20.
Eating certain cereals, such as oatmeal porridge or boiled barley, for breakfast helps prevent blood sugar from rising. Bran and wheat germ are also found among cereals with a very low glycemic index, less than 20.
Nuts have a low glycemic index. Almonds, cashews, pistachios, and macadamia nuts are some of the foods to incorporate into your menu. Some oleaginous fruits such as pecans have a GI of less than 20.
Legumes can be cooked in different ways. Lentils, chickpeas, beans in the oven or in butter as well as kidney beans have a low GI. Green lentils and dried chickpeas have a GI of less than 30.
With a low glycemic index, dairy products such as milk, cheese, plain yogurt or vegetable milks such as soy milk and almond milk are among the foods to be included in a low GI diet. Plain soy yogurt has a GI of less than 20.
Wholemeal bread is also characterized by a low GI, less than 50, especially wholemeal bread or multigrain wholemeal bread.
Basmati rice, long grain rice, and brown rice have a GI of less than 50. This food can be served in a salad with vegetables and fish. Gentle cooking preserves the envelope and maintains its low GI.
Beef, chicken, pork, lamb and fish and seafood such as salmon, trout, tuna, sardines and shrimp have virtually no effect on blood sugar levels . This does not mean that it should be abused, the best thing is to take care to adopt a balanced diet, low in saturated fat, very present in meats. The egg is also one of the foods that do not contain carbohydrates.
To enhance your dishes, do not hesitate to add herbs and spices such as salt, pepper, garlic, basil or dill. They have no GI and are said to even help control blood sugar levels.