Perfect snacks with low glycemic index. Try them!
When hunger levels rise, we may forget about healthy eating and nutrition. However, it is a good idea to tackle this issue in advance and prepare nutritious snacks for each day. A good solution is to try some products with a low glycemic index. Here are some ideal snacks that have a beneficial effect on blood sugar levels.
What are the ideal snacks with a low glycemic index?
The glycemic index (GI) is an indicator that makes it possible to analyze foods according to the rate of release of the carbohydrates they contain. The higher the glycemic index value, the greater the risk of a rapid rise in blood sugar and a strong release of insulin. In the long run, fluctuations in sugar levels can lead to a whole host of health problems, from obesity and excess body fat to increased feelings of hunger, the risk of damage to blood vessels, blood structures and nerves and a feeling of constant fatigue.
What are the characteristics of the ideal snack with a low glycemic index? Above all, a low content of simple sugars. It is this type of carbohydrate that causes a spike in blood sugar and promotes weight gain. Despite the rapid increase in energy, this effect is unfortunately short-lived. It is therefore important to ensure that the snack contains complex carbohydrates and has an optimal pro-energy effect.
Snacks should contain optimal amounts of complete protein and healthy fats. These two macronutrients delay the digestion of carbohydrates, which does not lead to the risk of an intense release of energy from carbohydrates and does not cause a sharp rise in blood sugar. Protein helps maintain muscle mass and provides amino acids that have a valuable effect on nitrogen balance. For their part, fats will serve as an alternative source of energy for the nervous system.
Also, one should not forget about fiber. Products that contain a large amount of fiber can be consumed by people with high or hypoglycemia. Either way, the fiber will allow the body to reduce insulin production and glucose fluctuations.
Suggestions for perfect low glycemic snacks
- Chopped raw vegetables (such as carrots, cucumbers, peppers) with chickpea paste
- Oyster mushroom salad, linseed oil, lentils, beans and cherry tomatoes.
- Whole wheat bread sandwiches with smoked tofu, tomatoes and olive oil
- A high-protein shake with 100% natural Olimp whey protein concentrate, peanut butter and a pinch of natural cocoa.
- Buckwheat bulgur cooked with natural yogurt, nuts and a sweet zero calorie Olympe Zero sauce.
- White cheese granny with chives, hemp oil and fresh vegetables
The perfect glycemic index snack doesn't need to be heated up and tastes very cold. Know that hot meals have a high glycemic index and increase the risk of uncontrolled hyperglycemia.