Autumn foods with the lowest glycemic index


Introduction

To keep levels under control glycemia in the blood, it is useful to follow a low glycemic index diet, which allows you to stay healthy and fit. In this particular moment, characterized by the Covid-19 emergency, in which we spend most of our time at home, paying attention to the glycemic index of foods helps to avoid shifting the needle on the scale, put to the test by sedentary lifestyle. Foods should therefore be chosen based on their cooking capabilities turn into sugars more or less rapidly; ensuring a low glycemic index in the blood circulation.

The glycemic index is nothing more than a value – between zero and one hundred – which identifies the ability of a certain food to raise blood sugar levels compared to a standard reference value, which is that of pure glucose. To avoid mistakes: foods with a glycemic index less than 35 they are considered low Ig (they do not generate changes in blood sugar); those with an Ig between 35 and 50 should be consumed in moderation, while foods that have a glycemic index above 50 should be consumed extremely sparingly or avoided.

Autumn fruit with low GI

What do we find on the fruit stand during this period that is also good for blood sugar levels? Let's start by saying that the riper the fruit, the more the sugar content increases and so does the glycemic index. Above are the fruits that have the green light and can be consumed with peace of mind.

The autumn season is also the time when fruits such as bananas, kiwis, pineapples and chestnuts, to be consumed in moderation because they have a medium glycemic index. Green light, however, for dried fruit (not mixes sold on the market if sweetened).

Apples, citrus fruits and berries are foods rich in flavanols and flavonoids, which help reduce blood pressure.

Legumes and blood sugar, a winning combination

Autumn gives way to the preparation of soups, stews and side dishes with a rustic and authentic flavour. The protagonists of many preparations when the mercury drops are the legumes, valuable for stabilizing blood sugar levels because almost everyone has a low glycemic index. Not only that, legumes lower levels of bad cholesterol (LDL) and, being rich in proteins, help keep weight under control while preserving the muscle mass.

Let's see what legumes have a low glycemic index:

  • Lentils: The fibers in lentils regulate the rate at which starches and carbohydrates are absorbed and help lower LDL cholesterol levels in the blood. You can thus avoid the glycemic spikesdangerous for cardiovascular diseases and insulin resistance, which is the precursor to diabetes.
  • Ceci: we could define them as an ancient super food. Chickpeas, among all legumes, seem to be the most powerful in helping to maintain a healthy body. They keep blood sugar at bay, they are rich in macro nutrients, above all magnesium and folate, which significantly reduce homocysteine ​​levels, an amino acid that increases the risk of strokes and heart attacks. Finally, they improve blood circulation.
  • Peas: their sweetness should not be misleading. Peas, in fact, are highly recommended legumes for those who want to follow a correct diet, especially for those suffering from type 2 diabetes as they have a very low glycemic index.
  • Beans: cannellini beans, white wines from Spain, borlotti beans. Beans help keep blood sugar levels at bay at the end of a meal. Not only that, they are also able to reduce LDL cholesterol levels in the blood.

You only need to pay attention to fave which, despite being spring legumes, are often consumed in winter soups and stews: despite having many beneficial properties, in fact, they have an average glycemic index level. They should therefore be consumed in moderation.

A great way to balance excess carbohydrates and sugars? Pair rice or pasta with legumes. Yes also to consuming lentils, chickpeas, peas and beans as a side dish to fatty meats to counteract the action of cholesterol.

Among the autumn foods useful for managing glycemic peaks there are also many autumn foods that help keep endometriosis under control and reduce the associated pain.

Autumn vegetables with low Ig

The vegetable garden is generous during the autumn season. The harvest, then, is almost all low glycemic index. The protagonists of the table are the cruciferous, a mix of extraordinary nutrients. They have a low calorie intake and are rich in potassium, calcium and phosphorus, vitamin A, C and K. They also contain the secret to longevity because they are a concentrate of antioxidants. If you follow a low glycemic index diet, go ahead with the foods listed above. These vegetables are also among the best foods for strengthening the immune system.

The only autumn vegetable to avoid is la pumpkin which has a very high glycemic index, like cooked potatoes and carrots.

Onions also have a low glycemic index. In reality, there isn't just one onion. There are many types of onions and each Italian variety has its own characteristics.

In the future, knowing which and how many nutritional elements a certain food contains will be easier, thanks to the new Italian food labels and a nutritional logo called NutrInform Battery.


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