Effective ways to lower the glycemic index
People with diabetes problems need to be careful in their daily diet. One of the most important aspects is the consumption of products with a low glycemic index. What is this evidence? Are there effective ways to reduce it?
What is the glycemic index?
It is a parameter that determines the rate of absorption of carbohydrates. The higher the glycemic index value, the more rapidly the product causes a rapid increase in blood sugar levels. The standard norm is 50 grams of pure glucose, which has a glycemic index value of 100. People with diabetes and other disorders of carbohydrate metabolism should base their diet on low to medium GI diets.
- Low glycemic index (up to 55) - products that cause a slow rise in blood sugar levels and decreased insulin secretion. Ideal for diabetics and people who are overweight. Examples: raw fruits and vegetables, natural yogurt, nuts and seeds.
- Medium Glycemic Index (56 - 69) - Foods that cause an ideal rise in sugar levels due to their moderate absorption rate. The increase in insulin is not excessive. Various types of groats, pasta, rice and bran are examples of these products.
- High Glycemic Index (70 and above) - These are foods that cause a very rapid rise in sugar levels and the release of large amounts of insulin. They are dangerous for diabetics. In addition, it causes an increase in body fat and promotes weight gain. This group of products includes, among other things, white bread, sugar, corn kernels and boiled carrots.
Effective ways to lower the glycemic index
The surest way to avoid high blood sugar is to choose products with a low glycemic index. However, it is good to know that there are some simple tricks to lower the glycemic index and thus reduce the risk of exaggerated insulin spikes. Here is a list of some useful solutions!
Mix carbohydrates with proteins and fats
Make sure your ready meals contain all the macronutrients. Proteins and fats slow down the digestion of carbohydrates and prevent excessive spikes in blood sugar.
Make sure to cook the dent
Overcooked cereals, rice, and pasta have a high glycemic index. Preparing it in a semi-solid form avoids excessive insulin spikes and facilitates the control of normal sugar levels.
Eat your meals cold and at the right temperature
One of the most effective ways to lower the glycemic index is to avoid eating hot foods. After preparing the meal, it is a good idea to wait a bit and then reheat it to get a much lower GI value. Also, cold dishes such as salads should be included in the menu.
Choose natural sourdough bread
Products prepared with yeast have a high glycemic index. It is very useful to choose bread that contains natural yeast. In this case, the risk of insulin secretion and hyperglycemia is significantly lower.