Ideal snacks with a low glycemic index. Try them!

What are the ideal low glycemic index snacks?

The glycemic index (GI) is an indicator which allows foodstuffs to be analysed according to the rate of release of the carbohydrates they contain. The higher the GI value, the greater the potential for a rapid rise in blood glucose levels and a strong release of insulin. In the long term, fluctuations in sugar levels can cause a range of health problems, from obesity and an increase in body fat, to an increased feeling of hunger, to the risk of damage to blood vessels, nerve structures and a constant feeling of fatigue.

What are the characteristics of the ideal low-GI snack? Above all, a low content of simple sugars. It is this form of carbohydrates that causes sharp rises in blood glucose levels and promotes weight gain. Despite the rapid increase in energy, this effect is unfortunately short-lived. It is therefore important to ensure that the snack contains complex carbohydrates and that it has an optimum pro-energetic effect.

Snack meals should contain optimal amounts of complete protein and healthy fats. Both macronutrients delay the process of carbohydrate digestion, which does not entail the risk of an intensive release of energy from carbohydrates and does not cause intense spikes in blood sugar levels. Protein will help to maintain muscle mass and provide amino acids with a valuable effect on nitrogen balance. In turn, fats will serve as an alternative source of energy for the nervous system.

In addition, it is worth remembering about fibre. Products containing a solid amount of fibre can be consumed by people with hyper or hypoglycemic problems. In both cases, fibre will cause the body to reduce insulin output and glucose fluctuations.

Suggestions for ideal snacks with a low glycemic index

• Chopped raw vegetables (e.g. carrots, cucumbers, peppers) with hummus paste
• Salad with oyster mushrooms, linseed oil, lentils, beans and cherry tomatoes
• Wholemeal bread sandwiches with smoked tofu, tomato and olive oil
• High-protein shake with Olimp 100% Natural Whey Protein Concentrate, peanut butter and a bit of natural cocoa
• Buckwheat groats cooked al dente with natural yogurt, nuts and sweet zero calorie Olimp Zero Sauce
• Grani cottage cheese with chives, hemp oil and fresh vegetables

The ideal low-GI snacks do not need to be heated and taste good cold. It is worth mentioning that hot meals have a high GI value and increase the chance of uncontrolled sugar spikes.