Glycemic food index | 2nd Part
We have seen that one of the first solutions to maintain medium-low and constant blood sugar is to consume foods with low glycemic index.
Let’s start with a breakfast tip: the dietary combination not to arrive after an hour to have the classic hole in the stomach is proteins and carbohydrates or fats and carbohydrates. This association decreases the rate of absorption of sugars, as it is proteins that take the first place in digestion. That is, first proteins and then carbohydrates are metabolized, thus avoiding peak conditions and sudden lowering of blood sugar and therefore the feeling of emptiness after a short time. Proteins stimulate insulin secretion without affecting blood glucose levels.
For breakfast, therefore, I recommend fruits, such as apples, kiwis, pears, and then again mously, oats, sultanas. The hazelnut cream, or sesame cream, is perfect spread on a slice of rye bread (source of Vit.B) or wholemeal bread. Finally yogurt, which you can make even more delicious, without raising the glycemic index, adding dried fruits such as nuts, almonds and hazelnuts.
For lunch the ideal is the classic pasta and beans,a unique,healthy andbalanced plan. But also farro and barley, sources of beta-glucans and fiber, with vegetables. Or other legumes such as chickpeas, lentils, millet.
Another trick to keeping the glycemic index low is to add vinegar orlemon to dishes or drinks, as acidity slows digestion: 20 ml of lemon juice can reduce the global glycemic index per meal by up to 20%.
The last suggestion is to avoid overcooing pasta, rice and potatoes. Overcooling, in fact, gelatinizes starch and increases the glycemic index, so prefer tooth cooking
Finally,, avoid salt as much as possible also as a seasoning because it raises the glycemic index, and replace it with spices.