When you try to control your blood sugar in the event of a health problem or simply to lose weight, you come to hear about foods with a low GI. What does it mean?
Low GI foods: Definition
Low GI stands for “low glycemic index”. It simply means that each food receives a score out of 100 (100 being the maximum score for glucose) to know what glycemic power it has (the power to increase blood sugar levels, i.e., blood sugar levels).
Why take an interest in food GI? Because many studies have concluded that by reducing sugar, we lose weight more than by reducing fat. You just need to eat good fats, eliminate the bad ones from fast food, and consume less sugar. Food fats are no longer to be demonized.
Consuming low GI foods is therefore a good reflex for good health, even for populations not looking to lose weight. It is therefore perfect for feeding the whole family healthily.
The idea is therefore to remove the vicious circle “I eat too much sugar so my blood sugar explodes, an hour later I have the slab and I am adding sugar and rewelping”.
Low GI: food categories
There are three categories of food:
- low GI foods (less than 55): vegetables, fish and eggs
- foods with a moderate GI (less than 70): good fats (oils, butter, avocado), fruits, cereals, dairy products
- high GI foods: potatoes
Low GI diet: the principles
If you want to implement a low GI diet, here are the principles to remember:
- at least 3 fruits and vegetables per day
- pulses twice a week
- eat nuts and oilseeds
- meat / fish / eggs / soy or tofu: 4 times a week
- consume dairy products in moderation
- on the oil side, prefer olive oil and rapeseed oil
- on the pasta side, go for the large-caliber wholemeal pasta that you will cook al dente
- on the rice side, choose the basmati rice.
Here is a video showing the High GI foods you should avoid for a healthy blood sugar level.