Low Glycemic Index Foods: Benefits and Delicious Recipes

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!

• • 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):

1. 250 ml of plant milk (almond, soy, coconut, cashew);

2. 3 tablespoons of chia seeds;

3. 1/2 teaspoon of vanilla extract;

4. 1/2 teaspoon of coconut sugar (optional);

5. Some berries.

Preparation:

1. In a bowl, mix the chia seeds, plant milk, sweetener, and vanilla extract. Stir well.

2. Let the mixture rest overnight to obtain a perfectly creamy chia pudding.

3. 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):

1. 200 g of quinoa;

2. 1 cucumber;

3. 1 avocado;

4. 25 g of sliced almonds;

5. A few leaves of mint and basil;

6. 1 lemon;

7. 1 tablespoon of olive oil.

Preparation:

1. Cook the quinoa (in the steamer basket, pour your quinoa and 1.5 times its volume in water. Let everything cook for 20 minutes).

2. Toast the sliced almonds for a few minutes in a dry pan.

3. Peel, deseed, and dice the cucumber. Peel and dice the avocado. Chop the mint and basil.

4. Mix all the ingredients together.

5. Add the juice of the lemon and a drizzle of olive oil.

6. 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):

1. 150 g of fresh spinach;

2. 3 large eggs;

3. 100 g of sheep's milk cheese;

4. 50 g of feta;

5. 1 teaspoon of mustard;

6. 2 pinches of Espelette pepper;

7. 1 pinch of salt.

Preparation:

1. Wash and dry the spinach leaves then cut them into small strips.

2. Preheat your oven to 180°C.

3. Beat the eggs into an omelette.

4. Add the mustard, Espelette pepper, and sheep's milk cheese.

5. Salt. Add the spinach and the feta cut into pieces.

6. 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):

1. 200 ml of coconut cream;

2. 150 g of carob powder;

3. A handful of crushed hazelnuts or shredded coconut.

Preparation:

1. Heat the coconut cream on low heat.

2. Add the carob powder and let it thicken for a few minutes.

3. Pour into ramekins and add the desired topping.

4. Reserve in the fridge for 3h before serving.

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!