Low glycemic index foods to keep your blood sugar low!
Nutrition plays an important role in our daily lives and well-being, despite the fact that it is considered a given process. Our psychology depends on our diet, the overall picture of our health and even the condition of our skin.
The glycemic index and the importance that we must give it on a daily basis nutritionally, does not exclusively concern people with diabetes. People in the pre-diabetic stage, with insulin resistance, women during pregnancy for the healthy development of the fetus but also for a normal and healthy pregnancy, people on a diet or with food intolerances, people with metabolic problems, liver problems, it is important to pay attention to the glycemic index of the foods they consume, while the list is long.
So let’s start with the basic foods that we should not consume if we want to keep our sugar at low levels:
First and foremost is white flour and all its derivatives that contain sugar or sweeteners. Biscuits, waffles, white bread, cakes, donuts, sandwich and toast breads and puff pastry go hand in hand with bread. Of course, cereal bars are also in the list as they contain not only flour but also plenty of sweeteners.
Of course all cereals, many nuts, rice wafers, potatoes, sweet potatoes, rice and especially jasmine, spaghetti, noodles, rice and almond milk, raise the glycemic index. Also soft drinks and all juices that you will see marked “from concentrated juice” should definitely be avoided.
It is not possible to eliminate all these foods from our diet such as legumes, cereals and nuts, especially since they are important sources of protein, fiber and omega-3 fatty acids. But we can significantly reduce the most harmful ones such as puff pastry and sweets.
Which foods have a low glycemic index and you can eat without fear:
Quinoa, whole grain pasta and rice, although for many they are difficult to digest. From legumes, chickpeas, lentils and beans. You can drink oat and walnut milk, consume dates, nuts, chestnuts, cashews, almonds (in moderation). Fruits ideally cherries, blueberries, strawberries, apples, pears, kiwi, and secondly peaches, plums and apricots in moderation.
From vegetables, prefer cauliflower, spinach and broccoli as they are excellent sources of vitamins and minerals, carrots, peppers, tomatoes, celery, corn, pumpkin and zucchini. You can also consume oats, and pumpkin seeds or otherwise pasatempo! Remember that foods that do not contain carbohydrates do not have a glycemic index. All meats such as pork, lamb, beef, chicken, turkey, herbs and spices, fish, eggs, yogurt and low-fat cheeses are preferably safe to eat, as are almost all green leafy vegetables.
Extra tips: what can you eat to avoid an unhealthy snack? try a handful of raw nuts that give a feeling of satiety. A yogurt with chopped apple, carrot sticks with lemon, hummus, or a bowl of berries, grapes, some cheese, a light salad, a boiled egg, are some of the many options you have!