Fries, pizza, soda, pasta, etc., these are the foods that those who pay attention to their line or those who want to lose weight often avoid. They are considered relatively high calorie foods. Despite their carbohydrate content, they can raise the body’s blood sugar peak and thus cause an overproduction of insulin. Consequently, the body will store more fat. However, it is possible to reduce their glycemic index. Here are the tips.
Favor the vegetable starter.
To stabilize blood sugar, it is essential to start the meal with vegetables. This type of starter is high in fiber. These would slow gastric emptying. The body would therefore only have a low glucose peak, which would be positive for stabilizing the blood sugar level.
In addition, vegetables are also effective solutions for maintaining a feeling of satiety. The temptations for cravings will therefore be less without risking a drop in energy.
In 2014, scientists from Inserm (National Institute for Health and Medical Research) carried out a study on this subject. The results are clear, the slowing down of carbohydrate absorption is due to the presence of fiber in vegetables. This facilitates blood sugar control and thus helps prevent the onset of diseases including obesity syndrome or diabetes.
Consuming acidic foods.
When eating a high-calorie meal, it is also possible to reduce the risk of too high a blood sugar spike by consuming acidic foods. Lemon is one or cider vinegar. They can significantly reduce the level of glucose in the blood.
Acidity is one of the agents capable of slowing down the impregnation of starch and the emptying of the digestive tract.
In addition, the vitamins C present in lemon as well as its antioxidant property optimize digestion and the regulation of blood sugar.
It is therefore possible to add cider vinegar or lemon to the salad or the vegetables for the starter. The lemon could also be used as the main ingredient of a juice to drink at mealtimes.
Use the right ingredients in the preparations.
By adding good fats to preparations such as pizza, their glycemic load would be reduced. Indeed, the absorption of carbohydrates being less slow, the blood sugar level will drop.
As good fats, it is possible to use ingredients rich in omega-3 including oily fish, nuts, flax seeds, almonds, etc.
These sources of good fats can be put in the salad or the starter consisting of vegetables. The use of olive oil is also recommended.
Use spices.
Several spices have anti-diabetic properties. This is the case with cinnamon and ginger. These two spices make it possible, in fact, to reduce the glycemic index in dishes.
Besides the anti-diabetic effects of cinnamon if consumed on an empty stomach, it can also lower blood sugar to reduce the risk of insulin spikes.
As for ginger, it first has recognized antioxidant properties. This root also improves the inhibition of enzymes in the absorption of carbohydrates. At the same time, it increases insulin delivery and sensitivity. By helping muscle cells to seize glucose, ginger will therefore support the reduction of blood sugar.
Cinnamon can be added to hot or cold drinks. It can also enhance the taste of desserts. As for ginger, it can be put in sweet or savory preparations. Both provide regulation of the level of IG.
Limit cooking
The cooking method and time can have direct impacts on the glycemic index of certain foods. This is the case with pasta. They have a low GI if cooked to the tooth. The reason is simple, the starch they contain resist cooking and will delay digestion, and therefore the ingestion of sugar. For potatoes, their GI is lower by being steamed than in the oven or in a pot.
In general, most foods containing carbohydrates or starch should not be overcooked to reduce glycemic load. As for vegetables, it is always best to eat them raw.