Dairy products, such as milk, plain yogurt, butter, or cheeses;
Some whole grains, such as oatmeal, brown rice, corn, oat bran, or quinoa;
Legumes, such as beans, soybeans, bean sprouts, lentils, or chickpeas
Vegetables, such as broccoli, tomatoes, zucchini, spinach, chicory, cauliflower, turnip, or cabbage
Oilseeds, such as walnuts, cashews, or Brazil nuts.
All of these foods have a glycemic index of 55 or less, and are therefore considered low glycemic index foods. When the glycemic index ranges between 56 and 69, the food is classified as having a moderate glycemic index, and above 70, a high glycemic index. Learn more about the glycemic index values of foods.
Fruits with low glycemic index
Most fruits have a low glycemic index, such as apples, kiwi fruit, strawberries, plums, and sugar-free juices, for example. However, some fruits, such as raisins, bananas, and watermelon have a medium to high glycemic index, and it is important to avoid consuming them together with other foods of high glycemic index.
It is important to remember that even though fruits have a low glycemic index, you should not consume more than one portion of fruit per meal, because this increases the amount of carbohydrates and sugars in the meal, increasing the glycemic index and the blood glucose levels. Java burn reviews
How to eat a low glycemic index diet
To eat a low glycemic index diet, preference should be given to the consumption of foods such as fresh fruits and vegetables, legumes, such as beans and lentils, and some whole-grain cereals, such as corn and brown rice.
In addition, it is important to consume in all meals of the day foods rich in protein such as yogurt, eggs, chicken, and fish, because they contribute to the balance in the levels of the hormones glucagon and insulin, responsible for controlling hunger, and blood sugar levels, promoting weight loss and diabetes control.
Foods with low glycemic index are also recommended for eating after intermittent fasting, because they help improve the results of the diet. Understand better how to do it and the benefits of intermittent fasting.
Example of a low glycemic index menu
The following table shows an example of a 3-day low glycemic index menu:
Meal
Meal Day 1
Day 2
Day 3
Breakfast
Natural whole yogurt + 1 tablespoon of flaxseeds + ½ pear
1 glass of coffee with milk without sugar + omelet with 2 scrambled eggs, ½ tomato and oregano
1 cup of mint tea +
Morning snack
2 kiwis + 5 cashew nuts
1 glass of green juice with apple, kale, lemon and flaxseed
1 pear + 4 whole wheat crackers
Lunch / Dinner
3 tablespoons of brown rice + 2 tablespoons of beans + 1 chicken fillet + green salad
Cassava stew with ground beef + salad + 1 orange
Whole wheat pasta of tuna with vegetables and tomato sauce + 1 slice of pineapple
Afternoon snack
Sandwich of whole wheat bread with cheese + 1 glass of tea
1 yogurt with chia + 3 whole wheat toasts
Papaya Vitamin with 1 spoon of flaxseed
This menu is just an example of a diet with low glycemic index foods. For better results in diabetes control or weight loss, it is suggested that you consult a nutritionist to develop a more personalized menu.
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