We will treat 10 Foods with low glycemic index To discover some of the mechanisms that are triggered when eating certain products, and so you can have control over them.
The first step in learning to eat well is to become aware of not only which foods are best for our health, but also discover why and how they work in our bodies.
When we learn how we function, in other words, we become masters of ourselves.
What is the Glucose Index?
The glycemic index (GI) is a systematic way of classifying Carbohydrates Depending on the effect they have on the immediate increase in blood glucose levels.
In simpler terms, each food (which contains carbohydrates), once ingested gets the concentration of glucose (sugar) in our blood in one way or another.
When the concentration of glucose increases very suddenly and abruptly it is said that the food has a high GI. When in reverse, it does so slowly and evenly, its GI value is low.
For our body to function properly this concentration (glycemia) can not go up a lot (hyperglycemia) or get too low (hypoglycemia).
When we are in a state of hyperglycemia, our pancreas secretes a hormone called insulin, which has the function of lowering blood glucose levels.
The insulin Works as if it were a sugar collector: when it arrives in the blood circle it begins to collect the glucose so that its concentration comes down to a tolerable level for our body.
So he picks it up and takes it to several stores: muscles, brain And liver.
Each of them has a limited capacity. Thus, if the amount of glucose is very high, one part will be left out and stored in the cells of the Adipose tissue , Becoming fat.
Two or three hours after the insulin has been produced in large quantities (peak insulin), thus fulfilling its function of lowering blood glucose levels, we go into a state of hypoglycemia, ie its concentration falls below the normal.
At the moment that our brain, to function correctly needs glucose, this drop of sugar suddenly makes us need to eat more.
If we return to eating more simple carbohydrates (cakes, refined cereals, candies that have a high GI value), to calm the sensation of hunger caused by the rapid fall of glucose, we re-segregate another large dose of insulin, and we enter In a vicious circle that will be repeated again and again every few hours.
Choosing low-GI carbohydrates can improve blood sugar regulation, reduce insulin secretion, and achieve natural and easy weight loss.
10 foods with low glycemic index
Here are some foods that have a low glycemic index, so you can incorporate them into your daily diet and transform them into good allies to reach or maintain your ideal weight.
1- Whole wheat bread
There is the mistaken idea that bread makes you fat. If we speak of white bread, made with refined flour, if it is true.
Why? Because, having a high glycemic index, it triggers the whole mechanism of the peak of insulin production I told you about.
He wholemeal bread , On the contrary, has a much lower GI value, around 40. This is because wholemeal flour, compared to white and refined, has fiber and a lot more protein.
This occurs because the flour that has gone through the refining process, where cereals are removed from their external layers containing fiber, micronutrients (antioxidants, vitamins, minerals), Polyunsaturated fatty acids And proteins.
The refining process eliminates all these nutrients and 25% of the protein, leaving mostly starch. For this reason white (refined) grains have a higher glycemic index than whole grains, apart from being much poorer at the nutrient level.
We can discover the authenticity of the integral products by reading the list of ingredients they carry (on the label). If they carry wheat flour and bran it is not really integral.
Remember: to be it has to be made with whole wheat flour.
2- Basmati rice and brown rice
What makes brown rice have a lower GI relative to white is the same mechanism I just explained for bread: the integral has not gone through the refining process and, therefore, its fiber and protein content is higher.
The only"white"rice that maintains a low GI, however, is the basmati. For those who do not know it is the typical long rice, which is used in Indian cuisine.
Its GI is medium-low (58 the white and 45 the integral) due to its greater content in micronutrients and proteins.
In addition, it stands out for its high content in Vitamins of group B (Especially B1, B2, B3 and B6 and B9). Also brings Vitamin k .
his Fiber contribution And in minerals (manganese, magnesium, selenium, iron, calcium, potassium, copper and zinc) also makes this food a great ally to keep blood glucose under control.
3- Rye bread
Rye, like wheat, is a cereal.
Because of its high fiber content (it contributes more than 30% of the recommended daily amount), it contributes to reduce cholesterol and prevents the accumulation of fat in the abdomen and around the digestive organs.
Rye bread helps to relieve constipation , Improving bowel mobility.
Because of its slow-release carbohydrates, it allows a prolonged energy intake, helps to keep hunger under control allowing and creates a very prolonged feeling of satiation over time.
4- Quinoa
The quinoa It is nothing more than a seed. However it is usually consumed as if it were a cereal and this is why we call it pseudocereal.
It provides most of its calories in the form of complex carbohydrates, but also contributes about 16 grams of protein per 100 grams and offers about 6 grams of fat in the same amount of food. Its low level of GI is due to this high content in proteins and fats respect to any other cereal.
It is important to remember that the fats it contains are all unsaturated, highlighting the presence of omega-6 and omega-3 acids.
Its high fiber content and its greater protein contribution to cereals, responsible for the low glycemic index, make quinoa an ideal food for people with diabetes or Want to lose weight by eating healthy .
5- Lentils
These vegetables , Affordable and versatile, are rich in protein and fiber and low in fat. They are relatively low in calories and a good source of vitamins and minerals.
Being a low GI food, lentils also provide slow-burning energy that may have additional health benefits.
Lentils are a good source of soluble and insoluble fiber. Soluble fiber helps to eliminate cholesterol as it binds to it, reducing your blood levels.
It also has the effect of trapping carbohydrates, slowing down digestion and absorption, helping to avoid large fluctuations in blood sugar levels throughout the day.
On the other hand the insoluble fiber, which is indigestible, passes through the almost intact body. Since the digestive tract has a certain capacity and fiber-rich foods occupy more space than other foods. People who eat lentils tend to eat less.
6- Chickpeas
Its properties are very similar to those of lentils. Due to the amount of iron That it provides, makes it a recommended food for people who practice intense exercises or Sports in extreme conditions , Since they have a consistent wear of this mineral.
Chickpeas contain zinc, which contributes to developmental maturity and aids in the growth process, as well as being beneficial to the immune system and wound healing and helps metabolize proteins.
Taking chick peas, being among the foods rich in fiber, helps to promote intestinal transit and also helps control obesity.
It is also recommended to improve the control of glycemia in people with diabetes, reduce cholesterol and prevent colon cancer .
Folic acid rich are highly recommended for consumption in pregnancy or lactation.
7- Nuts
Despite having a high caloric value, the value of the glycemic index (of nuts in general except for chestnuts) is low (15).
The main reason is that its main nutrient is fat (unsaturated, omega 3) and proteins.
They are also a very good source of minerals (especially calcium, iron, selenium and potassium) and fiber.
8- Amaranth
He amaranth Is a fast growing amaranth plant and, although it is derived from the fruit of a flowering plant, we usually refer to it as a grain.
Amaranth is one of the Food that does not contain gluten , So its consumption is recommended for people suffering from celiac disease.
Thanks to its high fiber and protein content, amaranth reduces the levels of insulin in the blood, which helps us feel satiated, favoring a balanced thinning and a decrease in craving for food.
It has double the calcium of the milk, reason why its consumption is recommended to the women in menopause to prevent osteoporosis.
Amaranth seeds have fiber that helps to lower cholesterol and relieve constipation. They are also rich in Phytosterols , Which block the absorption of cholesterol at the intestinal level.
9- Blueberries
He blueberry Is a wild fruit with a bluish black color. Nutritionally it is highly appreciated for its content in vitamins A, B2, B3, C, K and minerals such as iron and magnesium, and Flavonoids Y Tannins .
Its low GI, in addition to its anti-inflammatory and antibacterial action, makes it perfect to be consumed daily.
It is an excellent source of antioxidants that protect us from the attack of free radicals.
10- Dairy products
Unlike the vegetable sources of carbohydrates we have seen so far (cereals, pulses and fruit), in which the GI increases proportionally with the calories of the food, the glycemic index of the dairy products and the amount Of calories are inversely correlated.
For example, whole milk has a low GI value with 11 points, but contains 146 calories per glass, while skim milk has a GI greater than 37 but with only 86 calories per serving.
Why does this happen? In this case it is the fat, not the fiber, that mitigates the increase in blood glucose levels.
It is important to remember that under GI does not always mean low in calories. If you eat foods that are very high in fat, it is even more important to put them together with foods that have a lower GI and fat value.
Characteristics of foods according to their GI
Michel Montignac, made several measurements of the glycemic indexes of foods to classify them according to their values (between 0 and 100) in low GI (
The value of GI increases when the food
- Does not have fiber
- Has sugar
The value of GI increases when the food:
- Contains fiber
- Contains proteins
- It is raw, with skin or undercooked
Now you know how you can control the production of insulin in your body, you just need to try new recipes using low-GI foods every day.
Lose weight and get fit can be more fun than you think.
Ways to Control Insulin
To finish I leave you some general guidelines that can help you control the production of insulin in your body in a very easy and simple:
- Be careful with the cooking of food, especially by cooking rice and pasta al dente. The same goes with the vegetables: it is always better to stay crisp.
- Consuming the fruits and vegetables with skin (if it is fruit and organic vegetable), because this carries more fiber and the higher the fiber, the lower IG.
- Adding lean vegetables and proteins to all dishes to reduce the GI of your carbohydrate sources. For example: consume cereals with milk and fresh fruits, eat whole wheat bread with cheese and tomato, or accompany your favorite pasta with meat and various vegetables.
- Choosing the fresh vegetables to the cooked ones, because of this last form its fiber disappears and the IG increases.
- Choosing whole grains that have more protein and fiber and therefore have a lower GI.
- By avoiding foods with empty calories derived from sugar, because they do not contain more nutrients like proteins or good fats, they will be absorbed easily and therefore, they will increase the concentration of glucose in the blood of sudden form.
References
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