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20 foods with a low glycemic index

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Discover the 20 foods with a low glycemic index.

Quinoa

GI 16

Any food containing sugar, during its consumption, raises glycemia, that is to say, the level of sugar in the blood. The impact of each food on this rise is measured by its glycemic index. The GI is calculated from the reference GI, that of white sugar (sucrose) set at 100.

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It can be interesting to know the GI of common foods so as not to put several foods with a high glycemic index on the same menu.

The association could require the body to do a lot of work in regulating blood sugar, especially in people with diabetes or those suffering from insulin resistance.

Consuming foods with a low GI (less than 50) also makes it possible to avoid reactive hypoglycemia which is the cause of pumping and cravings two hours after the meal.

On the slimming side, low GIs promote weight loss by avoiding sweet cravings.

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Note: Foods containing no sugar have a GI of zero

Avocado

GI: 10

Rich in monounsaturated fatty acids, avocado is beneficial to our cardiovascular system. It is also rich in vitamin B9 (folic acid), fiber, and antioxidants.

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Oleaginous fruits (almonds, walnuts, etc.)

GI: 15

Almonds, cashews, Brazil nuts, macadamia, pistachios, oleaginous fruits recognizable by their shell, are full of benefits for the body.

Their high content of unsaturated fatty acids helps lower bad cholesterol. They essentially bring magnesium, iron, calcium as well as vitamins A and E.

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Tofu

GI: 15

Made from soy milk curd, low in sodium, but rich in iron and B vitamins, tofu is a source of protein and provides 8 essential amino acids.

Its phytoestrogens make it a great ally to fight against the inconveniences of menopause.

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Eggplant

GI: 20

Very low in calories, this vegetable is known for its natural antioxidants such as vitamin E and C, and selenium. It is appreciated for its dietary fibers (protopectins) which fight against constipation.

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Ratatouille

GI: 20

Made from various fresh vegetables simmered together, ratatouille is an important source of water and fiber for the greatest benefit of our transit.

It also offers a cocktail of very interesting vitamins and trace elements such as vitamin C, phosphorus, calcium… It becomes an ideal dish during a diet.

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Dark chocolate (> 70% cocoa)

IG: 25

It is known to be rich in magnesium but is also packed with phosphorus and fiber. It is also one of the foods richest in flavonoids, antioxidant substances.

Flageolets

GI: 25

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This legume of the bean variety is appreciated for its iron content which allows it to fight against anemia. It is also appreciated for its contribution of fiber, magnesium, phosphorus, and vitamin B9, an important vitamin during pregnancy.

Cherries

IG: 25

Rich in water and potassium, the cherry is an excellent diuretic. It is a source of vitamin C, A, B9 but also melatonin, a hormone that promotes sleep.

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Raw beet

GI: 30

Very sweet, beets also contain a lot of fiber, which considerably lowers their glycemic index. It is also full of vitamins A, C, and minerals such as magnesium, iron, and phosphorus.

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Lentils

GI: 30

They are appreciated for their high content of vegetable proteins, fibers (excellent for transit and satiety), iron, and antioxidants. Ideal for a meal without animal protein or pregnant women looking for a supply of folic acid.

Plain white cheese

IG: 30

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Very low in lipids, it does contain a lot of protein. It is therefore the favorite food for athletes and people on a diet. An important source of calcium, it is appreciated for its content of vitamins A and B.

Raw carrots

GI: 30

(Warning cooked carrots: GI = 85!)

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Carrots are appreciated for their carotenoids (beta-carotene, lutein, zeaxanthin) with antioxidant and anti-cancer properties. They also contain soluble fiber which helps regulate bad cholesterol.

Tomatoes

GI: 30

Rich in carotenoid pigments, the tomato is known for its lycopene content, an antioxidant pigment. Tomatoes also provide a good supply of vitamin C, potassium, and vitamin B9.

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Apples

GI: 35

Composed of 84% water, the apple provides many minerals and trace elements such as copper, manganese, zinc. It is in his skin that we find vitamin C, but also vitamin A, E, and B.

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Quinoa

IG: 35

Gluten-free, this starch provides protein, carbohydrates, but also fiber, magnesium, iron, calcium, and antioxidants. These lipids are essentially Omega 3.

Black or red beans

IG: 35

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They’re perfect on every level. They regulate transit, lower bad cholesterol levels thanks to their fiber, provide a good amount of iron and promote satiety. Their silicon, a trace element, helps build or maintain strong bones.

Quince jelly without sugar

GI: 40

The quince is a fruit rich in vitamin C. It is also very concentrated in minerals like calcium, potassium, and magnesium without forgetting trace elements like carotenoids and iron. Its pectin lowers bad cholesterol levels.

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Wholemeal pasta

IG 40

The pasta whole grain contains three times more fiber. They, therefore, have greater satiating power and speed up transit.

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Wholemeal basmati rice

GI: 45

We appreciate this fragrant long grain rice for its content of mineral salts (magnesium, phosphorus, calcium, silicon, copper, zinc), vitamins A, B, D, E, F. It is also very rich in fiber food to effectively fight against constipation.

Fresh peas

IG: 45

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They are one of the vegetables with the most protein, fiber, and carbohydrates. They also provide vitamins A, E, B, and C. They are also a source of minerals such as copper, selenium, fluorine.

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