The glycemic index determines the impact of a food on glucose in our body. Choosing dishes and foods with a low glycemic index allows us to feel more satisfied, avoiding sudden rises in blood glucose and lows or hypoglycemia in response to them. That’s why we let the best tricks to reduce the glycemic index of your dishes and improve blood glucose control.
Combining Nutrients to Lower the Glycemic Index
Of course, to prevent our preparations from having a high glycemic index, it is important minimize easily assimilated carbohydrates, such as sugars and refined flours.
On the contrary, combine food sources of carbohydrates such as pasta, bread, rice or other cereals and derivatives with protein or fiber is key.
Thus, if we combine fresh fruits and vegetables rich in fiber or seeds, nuts or fish, shellfish and eggs, sources of protein with a pasta, we will achieve lower the glycemic index of it considerably.
The best way to prepare foods to lower the glycemic index
Taking care of the way we handle food is also essential to reduce the glycemic index of our dishes.
A) Yes, the higher the processing, the higher the glycemic index of a preparation or food. Therefore, in the case of fruits and vegetables, it is advisable to consume them fresh or whole and, if possible, with their skin.
For pasta, rice or legumes, the best thing is a suitable cooking without falling into excesses that allows us to taste these al dente food, so that they take longer to digest and thus have a lower glycemic index.
On the other hand, avoid mashed potatoes or overcooked foods and processed It is essential to prevent dishes that include them from sharply raising blood glucose, without satiating us at all.
These are the best tricks to reduce the glycemic index of your dishes and improve blood glucose control by avoiding sudden rises and falls in blood glucose.
In Vitónica | Your weekly diet with Vitónica: healthy menu to improve blood glucose control
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