Foods with a low glycemic index (with menu)

Foods with a low glycemic index are those that are absorbed more slowly by the body, keeping blood sugar levels balanced, being 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 keep blood glucose balanced, controlling hunger. Therefore, these foods are great options to include in nutritional re-education and weight loss diets, such as the low carb diet. See 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, such as milk, natural yogurt, butter or cheese;
• Some whole grainssuch 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, turnips 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 varies between 56 and 69, the food is classified as having a moderate glycemic index and, above 70, having a high glycemic index. Learn more about the glycemic index values ​​of foods.

Fruits with a low glycemic index

Most fruits have a low glycemic index, such as apples, kiwis, strawberries, plums and sugar-free juices, for example. However, some fruits, such as raisins, bananas and watermelon, have a medium to high glycemic index, and it is important to avoid consuming them together with other foods with a high glycemic index.

It is important to remember that although fruits have a low glycemic index, you should not consume more than one portion 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 follow a low glycemic index diet

To follow a low glycemic index diet, preference should be given 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 foods rich in protein such as yogurt, eggs, chicken and fish at every meal of the day, as they contribute to balancing the levels of glucagon and insulin hormones, responsible for controlling hunger, and sugar levels in the body. blood, promoting weight loss and diabetes control.

Foods with a low glycemic index are also recommended for eating after intermittent fasting, as they help to improve the results of the diet. Understand better how to do it and the benefits of intermittent fasting.

Example of a low glycemic index menu

The following table shows an example of a 3-day low glycemic index menu:

This menu is just an 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 create a more personalized menu.