Low glycemic foods are foods that do not raise blood sugar very much and are therefore good choices especially for those who want to lose weight and diabetics, as they can help keep blood glucose under control.
Because they do not increase blood sugar very much, these foods help with weight loss because they do not stimulate fat production, as well as being able to increase the feeling of satiety and keep hunger away longer.
The glycemic index exists only for carbohydrate-containing foods, and some examples of low glycemic index foods are:
- Milk, yogurts and cheese;
- Whole grains such as whole wheat flour, oats, oat bran, muesli;
- Legumes: beans, soybeans, peas, chickpeas;
- Whole grain bread, whole grain noodles, corn;
- Fruits and vegetables in general.
All of these foods have a glycemic index lower than 55 and are therefore considered low glycemic index foods. When the glycemic index ranges from 56 to 69, the food is classified as having a moderate glycemic index and, above 70, a high glycemic index. See a complete glycemic index chart
Low Glycemic Index Menu
The following table shows the example of a 3-day low glycemic index menu.
|Meals||Day 1||Day 2||Day 3|
|Breakfast||Yogurt with All Bran cereal||1 cup of unsweetened latte + 1 slice of wholemeal bread with egg|
Sugar free coffee + 2 egg and cheese omelet
|Morning snack||2 kiwis + 5 cashews||1 glass of green juice with apple, kale, lemon and flaxseed||1 pear + 4 whole grain biscuits|
|Lunch/Dinner||3 tablespoons of whole grain rice + 2 tablespoons + 1 chicken breast + green salad|
Hashed mackerel with salad + 1 orange
|Whole Tuna Pasta with Vegetables and Tomato Sauce + 1 Pineapple Slice|
Whole wheat cheese sandwich + 1 cup of tea
|1 yogurt with chia seeds + 3 whole grain toast||Papaya Vitamin with 1 flaxseed|
In general, low carb diets are composed of foods with low glycemic index, because in addition to reducing carbohydrate consumption, in this type of diet is preferred to the consumption of whole foods such as beans, rice and whole noodles. In addition, always consuming protein-rich foods such as yogurt, egg and meat generally reduces the glycemic load of the meal, increases satiety and does not stimulate fat production in the body, and is a good strategy to help with weight loss.
Low glycemic index fruits
Most fruits have low glycemic index, such as apple, kiwi, strawberry, plum and unsweetened juices, for example. However, fruits such as raisins and watermelon have a medium to high glycemic index and it is important not to consume them along with other high glycemic index foods.
However, it is important to remember that although fruits have 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 potato has no low glycemic index
Sweet potato has a glycemic index 63, which is an average value in the glycemic index classification. However, it has become famous for helping to lose weight and gain muscle by being a tasty, easy-to-use food that gives energy to your workout without stimulating fat production in the body.
The combination of chicken and sweet potato is a great option for a low-fat, low-calorie, nutrient-rich meal that gives you energy and satiety.