Each food has its glycemic index (low, moderate, high). How to make the right choice?
WHAT ARE BLOOD SUGAR REGULATING FOODS FOR?
It has been shown that too much sugar in the blood promotes weight gain and increases the risk of cardiovascular disease.
The benchmark
The glycaemic index (GI) of each foodstuff, which enables them to be classified according to the rise in blood sugar levels they produce when consumed. The higher the GI, the faster the food will raise your blood sugar levels.
In order to regulate the sugar level in our blood, we should therefore favour foods with a low to moderate IG and limit the consumption of foods with a high IG.
Especially since foods with a low IG are generally more filling, so that we do not feel hungry all the time or eat too much.
MAKING THE RIGHT CHOICE OF FOODS
Protein sources - PREFERRED. Such as meat, eggs, seafood are foods that have little influence on blood sugar levels because they contain little or no carbohydrates.
Cereals and cereal products - CHOOSE. The low carbohydrate foods include natural muesli, wholemeal bread, brown rice, wild rice, polenta, basmati rice, wholemeal bread etc.
Pulses - PREFERRED. Pulses in general have a lowIGcounting green lentils, coral lentils, canned lentils, boiled dried chickpeas, peas.
Oilseeds - PREFER in moderation. Oilseeds generally have a lowIG such as almonds, hazelnuts, cashews, peanut butter (no sugar added).
Fruit - CHOOSE
Fruit should be eaten daily as part of a balanced diet, but to ensure that you eat the fruit with the lowestIG without making a mistake, choose berries and red fruit such as redcurrants, blackcurrants, raspberries, strawberries and blackberries.
Vegetables - PREFERRED & SELECTED. Green vegetables are usually low in fat, such as courgettes, spinach, broccoli, cucumbers, but also asparagus, avocados, aubergines, mushrooms, cabbages, etc.
AND SUGAR . . .
As part of a balanced diet, the systematic addition of sugar to the diet should be avoided.
Sugar and all foods with a highIGvalue should preferably be consumed just before physical effort in order to build up a rapidly usable energy reserve.
