Low Glycemic Index Foods
Foods with a low glycemic index are those that are absorbed more slowly by the body, keeping blood sugar levels balanced, and are interesting for those who want to maintain or lose weight and for controlling diabetes.
Some foods, such as yogurt, quinoa, apples and zucchini, have good amounts of fiber and protein, which help to keep blood sugar levels balanced and control hunger. Therefore, these foods are great options to include in nutritional reeducation and weight loss diets, such as the low-carb diet. Learn 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 products,such as milk, natural yogurt, butter or cheese;
- Some whole grains, such as oats, brown rice, corn, oat bran or quinoa;
- Legumes,such as beans, soybeans, bean sprouts, lentils or chickpeas;
- Vegetables, such as broccoli, tomatoes, 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 index foods. When the glycemic index ranges between 56 and 69, the food is classified as having a moderate glycemic index, and above 70, it is classified as having a high glycemic index. Learn more about the glycemic index values of foods .
Fruits with 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 high glycemic index foods.
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 blood glucose levels.
How to do a low glycemic index diet
To follow a low glycemic index diet, you should give preference to consuming foods such as fresh fruits and vegetables, legumes, such as beans and lentils, and some whole grains, such as corn and brown rice.
Furthermore, it is important to consume protein-rich foods such as yogurt, eggs, chicken and fish at every meal of the day, as they help to balance the levels of the hormones glucagon and insulin, which are responsible for controlling hunger, and blood sugar levels, promoting weight loss and controlling diabetes.
Foods with a low glycemic index are also recommended for eating after intermittent fasting, as they help improve the results of the diet. Learn more about how to do it and the benefits of intermittent fasting .
Example of a low glycemic index menu
The following table provides an example of a 3-day low glycemic index menu:
| Snack | Day 1 | Day 2 | Day 3 |
| Breakfast | Plain whole yogurt + 1 tablespoon of flax seeds + ½ pear | 1 cup of coffee with milk without sugar + omelet with 2 scrambled eggs, ½ tomato and oregano | 1 cup of mint tea + 4 whole grain toasts spread with homemade guacamole |
| Morning snack | 2 kiwis + 5 cashews | 1 glass of green juice with apple, kale, lemon and flaxseed | 1 pear + 4 wholemeal biscuits |
| Lunch dinner | 3 tablespoons of brown rice + 2 tablespoons of beans + 1 chicken fillet + green salad | Cassava cassava stew with ground beef + salad + 1 orange | Wholemeal tuna pasta with vegetables and tomato sauce + 1 slice of pineapple |
| Afternoon snack | Wholemeal bread sandwich with cheese + 1 cup of tea | 1 yogurt with chia + 3 wholemeal toasts | Papaya smoothie with 1 spoon of flaxseed |
This menu is just one example of a diet with low glycemic index foods. For better results in controlling diabetes or losing weight, it is suggested that you consult a nutritionist to develop a more personalized menu.
