General Practice 2022

Foods with low íglycêmic index (with cardápio)

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Foods with low íglycêmic index (with cardápio)
Foods with low íglycêmic index (with cardápio)
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Foods with a low glycemic index are those that are absorbed more slowly by the body, keeping blood sugar levels balanced, being interesting for those who want to maintain or lose weight and for diabetes control.

Some foods, such as yogurt, quinoa, apples and zucchini, have good amounts of fiber and protein, which help to keep blood sugar balanced, controlling hunger. Therefore, these foods are great options to include in food reeducation and weight loss diets, such as the low carb diet. See more about the low carb diet and how to do it.

The glycemic index is only present in foods that contain carbohydrates, and some examples of foods with a low glycemic index are:

  • Dairy,such as milk, plain yogurt, butter or cheese;
  • Some whole grains, such as oatmeal, brown rice, corn, oat bran, or quinoa;
  • Leuminous,such as beans, soybeans, bean sprouts, lentils or chickpeas;
  • Vegetables,such as broccoli, tomato, zucchini, spinach, chicory, cauliflower, turnip or cabbage;
  • Oilseeds,such as walnuts, cashews or Brazil nuts.

All of these foods have a glycemic index of 55 or less and are therefore considered low-glycemic foods. When the glycemic index varies between 56 and 69, the food is classified as having a moderate glycemic index and, above 70, as having a high glycemic index. Learn more about the glycemic index values ​​of foods.

Fruits with a low glycemic index

Most fruits have a low glycemic index, such as apples, kiwis, strawberries, plums and unsweetened juices, for example. However, some fruits, such as raisins, bananas, and watermelon, have a medium to high glycemic index, so it is important to avoid consuming them with other foods with a high glycemic index.

It is important to remember that although fruits have a low glycemic index, you should not consume more than one serving of fruit per meal, as this increases the amount of carbohydrates and sugars in the meal, increasing the glycemic index and levels of blood glucose.

How to do a low glycemic index diet

To follow a low glycemic index diet, you should prefer foods such as fresh fruits and vegetables, pulses such as beans and lentils, and some whole grains such as corn and brown rice.

In addition, it is important to consume protein-rich foods such as yogurt, eggs, chicken and fish at every meal of the day, as they contribute to the balance in the levels of glucagon and insulin hormones, responsible for controlling hunger, and blood sugar levels, promoting weight loss and diabetes control.

Foods with a low glycemic index are also recommended for eating after intermittent fasting, as they help improve the results of the diet. Understand better how to do and the benefits of intermittent fasting.

Example of low glycemic index menu

The following table shows an example of a 3-day low glycemic index menu:

Meal

Day 1

Day 2

Day 3

Breakfast

Full-grain plain yogurt + 1 tablespoon flaxseeds + ½ pear 1 cup of coffee with unsweetened milk + omelet with 2 scrambled eggs, ½ tomato and oregano 1 cup of mint tea +

Morning snack

2 kiwis + 5 cashews 1 glass of green juice with apple, kale, lemon and flaxseed 1 pear + 4 whole grain cookies

Lunch / Dinner

3 tbsp brown rice + 2 tbsp beans + 1 chicken fillet + green salad Escondidinho de manioc with ground beef + salad + 1 orange Wholegrain tuna pasta with vegetables and tomato sauce + 1 pineapple slice

Afternoon snack

Wholemeal bread sandwich with cheese + 1 cup of tea 1 chia yogurt + 3 wholegrain toast Papaya vitamin with 1 tablespoon of flaxseed

This menu is just one example of a low glycemic index food diet. For better results in controlling diabetes or losing weight, it is suggested that you consult with a nutritionist to develop a more personalized menu.

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