Effective ways to lower the glycemic index

What is the glycemic index?

It is a parameter which helps to determine the speed of absorption of carbohydrates. The higher the glycemic index value, the faster the product causes a rapid rise in blood sugar levels. The reference value is 50g of pure glucose, which has a GI value of 100. People with diabetes and other carbohydrate metabolism disorders should base their diet on meals with low to medium GI.

• Low Glycemic Index (up to 55) - products that lead to a slow rise in blood sugar levels and little insulin release. Ideal for diabetics and those struggling with excess weight. Examples include raw fruit and vegetables, natural yoghurt and nuts and seeds
• Medium Glycemic Index (56 - 69) - foods which, due to their moderate rate of absorption, cause an optimal increase in sugar levels. The insulin surges are not excessive. Examples of these products are various types of groats, pasta, rice and bran.
• High Glycemic Index (70 and above) - these are foods that cause an extremely rapid rise in sugar levels and a large insulin release. Dangerous for diabetics. In addition, they lead to an increase in body fat and promote weight gain. This group of products includes, among others, white bread, sugar, corn groats and boiled carrots.

Effective ways to lower the glycemic index

The safest way to avoid sugar spikes is to choose products with low GI values. However, it is good to know that there are a few simple tricks to lower the glycemic index and thus reduce the risk of exaggerated insulin spikes. Here is a list of some useful solutions!

Combine carbohydrates with protein and fats

Ensure that prepared meals contain all macronutrients. Proteins and fats slow down the digestion of carbohydrates and limit excessive spikes in blood sugar.

Make sure to cook al dente

Overcooked cereals, rice and pasta have a high glycemic index. Preparing them in a semi-hardened form prevents excessive insulin spikes and makes it easier to control normal sugar levels.

Eat your meals cold and at the right temperature

One of the most effective ways to lower the glycemic index is to avoid eating hot food. After preparing a meal, it's a good idea to wait a while and then reheat it to achieve a much lower GI value. In addition, cold dishes such as salads should be introduced to the menu.

Choose natural sourdough bread

Products prepared with yeast have a high GI. It is much more beneficial to choose breads that contain natural sourdough starter. In this case, the risk of insulin release and sugar spikes is significantly lower.