We are constantly recommended to privilege low GI foods who, they say, represent the basis of healthy nutrition. They prevent fat storage and limit the risk of type 2 diabetes. Small review on the glycemic index (GI) and the real interest of low GI foods …
The Glycemic Index (or GI) is a biological index applied to foods. It measures their impact on the production of insulin by the pancreas. In other words, it corresponds to the ability of a food to raise the blood sugar level.
The glycemic index varies from 0 to 100. We therefore distinguish different food categories : foods with a low GI i.e. less than 35, foods with a moderate (or medium) GI or between 35 and 55 and foods with a high GI i.e. greater than 55.
Proteins and fats have a low GI; cereals and vegetables a moderate GI; fast sugars and alcohol have a high GI. It should be understood, however, that a sweet tasting food does not automatically have a high GI.
The health benefits of low GI foods
Low GI foods help prevent spikes in hyperglycemia which can be harmful to health. They are recommended for diabetics. By consuming this type of food, we limit the onset of type 2 diabetes.
They also serve to limit the risk of cardiovascular illnesses. Indeed, the sugar stored by our body in the event of glycemic peaks is stored in the form of triglycerides. In excess, these cause cardiovascular disease.
Foods with a low GI also lower bad cholesterol levels in the blood, while increasing good cholesterol. They have the advantage ofhelp lose weight thanks to their ability to limit fat storage and snacking cravings.
They can also help to reconstruct the muscle glycogen stores (reserve sugar) very solicited during training. It can be taken the day before the sessions for better efficiency.
Promoting low GI foods helps protect the pancreas by avoiding excessive stress. As for foods with a high or medium GI, we do not need to eliminate them from our diet. On the contrary, it is important to keep the pleasure and gourmet side with high GI foods while opting for occasional and / or simultaneous consumption with low GI foods.
Here are our top 10 low GI foods
1. Crustaceans (GI = 0)
Like most seafood, shellfish are one of the best sources of protein. They bring the nine essential amino acids to our organization. These proteins play a vital role in the formation of digestive enzymes, hormones and tissues, such as skin and bones.
Crustaceans have multiple health benefits. They are rich in copper and zinc, two minerals that are beneficial for the immune system. Their vitamin B12 content would help prevent depression, cardiovascular disease, and even Alzheimer’s disease. Finally, they are rich in selenium, a mineral useful in the fight against certain cancers.
2. Spices (GI = 05)
Spices are natural products that either exist in the wild or that are cultivated and harvested. It is found in several forms: bark, flowers, leaves, bulbs and seeds.
Many spices originate from the Orient and have been brought to Europe over the years. Among spices, we can mention saffron, cinnamon, ginger, curry, paprika …
Very appreciated for enhancing the taste of dishes and rich in antioxidants, spices help neutralize free radicals. Among other health benefits, spices have the power to calm tendonitis, cough, eliminate bacteria, fight obesity.
3. Avocado (GI = 10)
Yes, because of its high fat content, avocado is an integral part of oleaginous fruits! Originally from Mexico, the avocado is the fruit of the avocado tree much appreciated for its soft and creamy flesh.
It contains unsaturated fatty acids, which are excellent for your health. Avocado is also good for the heart thanks to omega-9s. It is recognized for its incredible virtues for the eyesight, the skin and the breath.
It can be eaten plain or combined with vegetables to make a salad. Avocado can be stored in the refrigerator or at room temperature and is usually eaten salty or sweet.
4. Oleaginous fruits (GI = 15)
Oilseeds are plants that are primarily cultivated for their seeds (flax, sunflower, etc.) or for their fruits. Those oleaginous fruits are known for the quality of their unsaturated fats (especially omega-3 and omega-9) and often provide oils that are exploited in the diet.
The oleaginous fruits also have a great advantage: they areexcellent appetite suppressants. They provide a feeling of fullness and thus help to avoid not only weight gain but also snacking throughout the day. They are also rich in protein and therefore very well suited to vegetarian diets. Oilseeds ensure good bone and tooth health.
5. Asparagus (GI = 15)
Asparagus is a spring vegetable plant that is grown in temperate regions. There are varieties of white, green or purple asparagus.
Rich in potassium, magnesium and vitamins B and C, asparagus is diuretic and slightly laxative. It’s a exceptional renal drainer. It increases urinary production, promotes its elimination and drains kidney toxins. It was already used in Antiquity for its therapeutic properties.
It is the shoots of the asparagus that are edible. They must be cooked before tasting. Hot or cold, asparagus can be served with white sauce, vinaigrette, mustard, etc., or even in an omelet.
6. Broccoli (GI = 15)
Broccoli is a variety of cabbage native to Italy that consists of a strong central stem with small clumps. These bouquets are picked in summer (just before the flowers bloom) to consume them.
Broccoli is low in calories and full of mineral salts. Rich in provitamins A, it has antioxidant properties. It also has a strong anti-cancer reputation thanks to the fiber and antioxidants it contains.
The small bunches of broccoli are boiled (without stems), then boiled or steamed, sautéed or au gratin. You can also try the broccoli soup with a little crème fraîche.
7. Celery (GI = 15)
the celery branch is a herbaceous plant that belongs to the Apiaceae family. He is native to Europe and Asia. This vegetable plant is most often cultivated for its leaves and root.
Celery is a good antioxidant which fights against free radicals. It is good for the eyesight because it contains beta carotene. Thanks to vitamin C, celery gives vitality and tone to the body and stimulates the immune system. It can be used in baking, or making a juice, in salads and even in infusion.
8. Sprouted cereals (GI = 15)
Light and refined, sprouted cereals are appreciated for their pleasant taste and their nutritional benefits incomparable. They are sources of fiber, protein, antioxidants, enzymes, amino acids, vitamins (A, B, C, D, E, K) but also minerals (magnesium, potassium, calcium, iron, zinc, sodium, phosphorus and sulfur).
The fiber content of cereals promotes transit and aids digestion. The digestive enzymes released during germination contribute to a perfect assimilation of lipids, proteins and slow sugars.
They can be eaten in salads, toast or sandwiches, in soups and soups or in the form of vegetable juice and in gratins.
9. Mushrooms (GI = 15)
Fungi differ from the plant kingdom by many characteristics. They are rich in nutrients good for health!
These small plants are the world champions for the content of vitamin B and especially vitamin B3 (essential for the skin and the digestive and nervous systems) and vitamin B2 (which is involved in many enzymes). They are also interesting sources of minerals, such as iron or zinc and selenium.
Low in calories and rich in protein, mushrooms are true slimming allies. Their fiber content gives them appetite suppressant effects and also helps to facilitate transit. They also contribute to lower cholesterol in the blood.
10. Cabbage (GI = 15)
Belonging to the Brassicaceae family, cabbages are vegetables that are distinguished from each other by shape, color, size and the region in which they are grown. These crucifers with many virtues are distinguished from many other foods by their nutritional values extraordinary.
Cabbages are low in calories and really economical. This superfood is a source of vitamin A, B1, B2. Consuming collard greens will help meet the body’s vitamin needs. This therefore allows you to stay in good health.
They prevent the development of diseases such as lung cancer or ulcers affecting the digestive system.
