Why choose low glycemic index foods? Quite simply because high GI foods cause blood sugar levels to jump, which causes a strong secretion of insulin, the hormone responsible for bringing sugar into cells. Problem, it also promotes the storage of fat. Another concern, a skyrocketing blood sugar level is followed by an equally rapid drop, resulting in a crash and a craving for sugar. That’s why sugar calls sugar…
Composing your plate with half of vegetables is the best way to lower the GI of your meal, promote satiety and control your weight. We also learn to vary the pleasures. For example, a large plate of pasta will have a high GI. On the contrary, if we reduce the quantity of pasta and add vegetables, a drizzle of olive oil, small pieces of meat or fish, we have a much lower GI. Indeed, fibers, lipids and proteins slow down the digestion of carbohydrates. Hence the importance of composing colorful plates that combine several categories of food.
Finally, limit ultra-processed foods as much as possible. Pbread, ready meals, puffed cereals, pre-cooked pasta, flake puree, etc. are foods that have undergone such transformation processes (separation and recombination of nutrients, extrusion, dehydration, cooking at high temperature, etc.) that their matrix is completely destroyed and their GI very high. Better to limit them as much as possible and consume them during a meal with other “raw” foods, such as fruits and vegetables, which will lower the overall GI.
The 5 Low GI Champions
Acacia honey : champion of the lowest glycemic index, acacia honey contains much more fructose than glucose. Thus, its GI is 35 against 60 on average for honeys. If it avoids glycemic peaks, it is not abused (1 spoonful a day from time to time) because, in excess, fructose is also harmful to health (it increases the level of triglycerides in the blood) . To try instead of white sugar in a cake, reducing the quantities a little because the sweetness of acacia honey is higher.
Quinoa: thanks to its good protein (13%) and fiber (7% for white, 10% for red) content, quinoa has a very low GI (35). It is therefore a good alternative to pasta which has a GI of 55. In addition, it contains more minerals, in particular magnesium, anti-stress. Try it cooked, then mixed with eggs, a little wholemeal flour and small pieces of vegetables to make veggie pancakes.
Sweet potato: it has a secret: its starch is mainly composed of amylose and not of amylo-pectin (which gelatinizes easily) like the potato. So much so that it has a lower GI than the latter: 50 against 70. To try: cut into cubes, steamed and served in a “buddha bowl” with tofu, quinoa, baby spinach, cucumber slices and pumpkin seeds.
The lenses: Like all pulses, lentils have an exemplary nutritional profile: high in protein (25% on dry weight), fiber (16%, same), various minerals including iron and calcium, GI of 30! We therefore adopt the new recommendations of the health authorities: pulses at least twice a week. To be tried cooked and cooled in a salad with strips of haddock, diced green apple, a little grain mustard plus a good drizzle of lemon juice
Oat bran : it is the number 1 ally of those who monitor their line. Its secret: its richness in insoluble fiber which, by forming a gel in the stomach, promotes satiety and slows down the absorption of carbohydrates. Hence a very small GI of 15. There are 1 to 2 tablespoons per day max, diluted in a liquid of your choice. Try it in yogurt, compote, soup, dough (cake, bread, pancake).
Read also :
- Low GI diet: the 5 principles to follow
- Low GI diet: 7 tips for cooking spaghetti
- A week of low GI menus
