3 min
Low Glycemic Index Foods: Benefits and Delicious Recipes
Table of Contents
The French Agency for Food, Environmental and Occupational Health & Safety (Anses) recommends limiting our consumption of total sugars to less than 100 g per day. Okay, let's admit it... this can be a real challenge for some! 😮💨
So, why should we pay attention to the glycemic index? What are the foods to favor? We tell you everything in this article!
What is the Glycemic Index?
Foods containing carbohydrates can be classified based on their glycemic index (GI), i.e., their ability to increase blood sugar levels (glycemia).
There is a classification of foods by glycemic index:
foods with a low GI < 55;
foods with a moderate GI between 55 and 70;
and foods with a high GI > 70.
Additionally, the method of cooking, fruit ripening, and food combinations are major factors that affect the glycemic index.
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What are the benefits of a low glycemic index diet?
Low glycemic index foods are digested more slowly, which helps to stabilize blood sugar and avoid drowsiness after meals. Yes, we all know that feeling of wanting to nap after eating! 😀
In everyday life, opting for unprocessed foods and those with a low glycemic load is an excellent choice. This way, you can control your appetite, avoid cravings, and maintain your vitality throughout the day.
💡Good to know: When a carbohydrate-rich product contains fibers, they slow down the absorption of sugar into the blood. To soothe and pamper your digestion, adopt a probiotic cure that promotes the development of beneficial bacteria in the intestine. Likewise, our Organic Spirulina will be an ideal ally to diversify your diet. It's up to you!
What are the best low glycemic index foods to include?
With a bit of creativity, it's possible to find a perfect balance between tasty delights and managing blood sugar!
Focus on unprocessed foods
Fresh vegetables and fruits, legumes, and lean proteins are ideal for pampering your blood sugar. Here are some examples:
Avocado (GI = 10);
Broccoli (GI = 15);
Tofu (GI = 15);
Cherries (GI = 20);
Green lentils (GI = 25);
Cottage cheese (GI = 30);
Tomato (GI = 30).
Opt for complex carbohydrates
Complex carbohydrates gradually increase your blood sugar unlike simple carbohydrates that are absorbed quickly and cause more significant blood sugar spikes.
Thus, leafy green vegetables and certain grains can enrich your diet while controlling your blood sugar:
Spinach (GI = 15);
Arugula (GI = 15);
Quinoa (GI = 35);
Buckwheat (GI = 40).
Avoid refined sugar
Ice cream, pastries, sodas... as you might guess, have a high glycemic index. Their consumption should therefore be limited.
You get it: choosing your foods wisely allows you to optimize your sugar intake.
Opt for homemade
Cooking at home allows you to manage quantities, ingredients, and choose your foods (local and seasonal).
For your pastries, opt for flours with a low glycemic index:
Lupin flour (GI = 15);
Almond flour (GI = 15);
Soy flour (GI = 20);
Coconut flour (GI = 35).
"And do we have to give up sugar?"
Of course not 😉, you can use yacon syrup (GI = 1) or lime honey (GI < 49) for example if you want to make cakes or other sweet treats with a low GI!
Don't forget the condiments!
Some condiments are known to lower blood sugar such as cinnamon (GI = 5) or ginger (GI = 15). You can easily incorporate them into your smoothies or compotes.
Our delicious low glycemic index recipes
- Chia pudding
Chia pudding is the ideal recipe for busy mornings. Chia seeds are rich in fiber, protein, and Omega 3. With them, bye bye cravings! Goodbye energy dips! The secret? This low GI breakfast won't cause a blood sugar spike.
Ingredients (for two people):
250 ml of plant milk (almond, soy, coconut, cashew);
3 tablespoons of chia seeds;
1/2 teaspoon of vanilla extract;
1/2 teaspoon of coconut sugar (optional);
Some berries.
Preparation:
In a bowl, mix the chia seeds, plant milk, sweetener, and vanilla extract. Stir well.
Let the mixture rest overnight to obtain a perfectly creamy chia pudding.
Pour the chia pudding into bowls or verrines. Add the berries on top.
- Quinoa-avocado salad
Low in carbohydrates, rich in protein and fiber, this delicious salad made with quinoa and avocado can serve as a complete meal or a side dish.
Ingredients (for 4 people):
200 g of quinoa;
1 cucumber;
1 avocado;
25 g of sliced almonds;
A few leaves of mint and basil;
1 lemon;
1 tablespoon of olive oil.
Preparation:
Cook the quinoa (in the steamer basket, pour your quinoa and 1.5 times its volume in water. Let everything cook for 20 minutes).
Toast the sliced almonds for a few minutes in a dry pan.
Peel, deseed, and dice the cucumber. Peel and dice the avocado. Chop the mint and basil.
Mix all the ingredients together.
Add the juice of the lemon and a drizzle of olive oil.
Enjoy immediately!
- Mini spinach frittatas
These mini frittatas, very similar to omelettes, are really delicious and quick to make. A must-try! Sheep's milk cheese and feta will have a lesser glycemic impact compared to cow's milk (which tends to enhance insulin secretion).
Ingredients (for 4 small portions):
150 g of fresh spinach;
3 large eggs;
100 g of sheep's milk cheese;
50 g of feta;
1 teaspoon of mustard;
2 pinches of Espelette pepper;
1 pinch of salt.
Preparation:
Wash and dry the spinach leaves then cut them into small strips.
Preheat your oven to 180°C.
Beat the eggs into an omelette.
Add the mustard, Espelette pepper, and sheep's milk cheese.
Salt. Add the spinach and the feta cut into pieces.
Pour into non-stick muffin molds and bake for about 30 minutes.
- Coconut carob dessert cream
Coconut contains a large amount of fiber. Carob powder (GI = 40) is an alternative to cocoa rich in vitamins and minerals. This low GI dessert will be perfect for delighting both kids and adults.
Ingredients (for 4 portions):
200 ml of coconut cream;
150 g of carob powder;
A handful of crushed hazelnuts or shredded coconut.
Preparation:
Heat the coconut cream on low heat.
Add the carob powder and let it thicken for a few minutes.
Pour into ramekins and add the desired topping.
Reserve in the fridge for 3h before serving.
To Conclude
Adopting a diet with a low glycemic index is a powerful tool for maintaining your vitality.
However, do not forget to meet your micronutritional needs (vitamins, minerals, enzymes, trace elements) to ensure good carbohydrate digestion!
Lucas PINOS
Co-founder of NOVOMA
Passionate and expert in micronutrition, Lucas founded Novoma in 2012. It is with conviction that he develops dietary supplements with effective, carefully chosen, and 100% clean ingredients, to best meet the body's needs.
