Foods with a low glycemic index are those that do not raise blood sugar too much and that is why they are good choices especially for those who want to lose weight and for diabetics, as they help to keep blood glucose under control.
Because they do not increase blood sugar too much, these foods help with weight loss because they do not stimulate the production of fat, in addition to being able to increase the feeling of satiety and keep hunger away for longer. Better understand what is glycemic index and how it influences diet and training.
The glycemic index exists only for foods that contain carbohydrates, and some examples of foods with a low glycemic index are:
- Milk, yoghurt and cheese;
- Whole grains such as whole wheat flour, oats, oat bran, muesli;
- Legumes: beans, soybeans, peas, chickpeas;
- Wholemeal bread, wholegrain pasta, corn;
- Fruits and vegetables in general.
All of these foods have a glycemic index less than 55 and are therefore considered low glycemic index foods. When the glycemic index varies between 56 and 69, the food is classified as having a moderate glycemic index and, above 70, a high glycemic index. See the glycemic index values of foods in: Complete Table of Glycemic Index .
Low Glycemic Index Menu
The following table shows the example of a 3-day low glycemic index menu.
|Meal||Day 1||Day 2||Day 3|
|Breakfast||Natural yogurt with All Bran cereals||1 cup of unsweetened milk + 1 slice of whole grain bread with egg||Unsweetened coffee + 2 egg omelet with cheese|
|Morning snack||2 kiwis + 5 cashew nuts||1 glass of green juice with apple, kale, lemon and flaxseed||1 pear + 4 whole cookies|
|Lunch dinner||3 col of brown rice soup + 2 col of beans + 1 chicken fillet + green salad||Escondidinho of manioc with ground meat + salad + 1 orange||Whole tuna pasta with vegetables and tomato sauce + 1 slice of pineapple|
|Afternoon snack||Wholemeal bread sandwich with cheese + 1 cup of tea||1 yogurt with chia + 3 whole toast||Papaya smoothie with 1 spoon of flaxseed|
In general, low carb diets are composed of foods with a low glycemic index, because in addition to reducing the consumption of carbohydrates, in this type of diet there is a preference for the consumption of whole foods, such as beans, rice and whole pasta. In addition, always consuming foods that are sources of protein such as yogurt, eggs and meat in general reduces the glycemic load of the meal, increases satiety and does not stimulate the production of fat in the body, being a good strategy to help with weight loss.
Low glycemic index fruits
Most fruits have a low glycemic index, such as apples, kiwis, strawberries, plums and sugar-free juices, for example. However, fruits such as raisins and watermelons have a medium to high glycemic index, so it is important not to consume them together with other foods with a high glycemic index.
However, it is important to remember that although fruits have a low glycemic index, you should not consume more than one serving of fruit per meal, as this increases the amount of carbohydrates and sugars in the meal, increasing the glycemic index and the effect on blood glucose.
Sweet potatoes have no low glycemic index
Sweet potatoes have a glycemic index 63, which is an average value in the glycemic index classification. However, it was famous for helping to lose weight and gain muscle mass for being a tasty food, easy to use and that at the same time gives energy to the training without stimulating the production of fat in the body.
The combination of chicken with sweet potatoes is a great option to have a meal with low fat, low calories, and rich in nutrients, which gives energy and satiety. See all the benefits of sweet potatoes.