People suffering from prediabetes and diabetes are well acquainted with GLYCEMIC INDEX. For the rest, we will briefly explain it below:
The Glycemic Index (GI) is a numerical value that indicates how fast the body converts or converts carbohydrates into glucose. Two types of foods with precisely the same carbohydrate content can have different values for the glycemic index.
This would mean – the lower the value of the glycemic index, the less impact the food consumed has on blood sugar levels.
- 55 or less – low or reasonable glycemic index
- 56-69 – middle
- 70 or more – high glycemic index
In some products, the glycemic index value is given on the package, and if you can not find it, you can consult your doctor or check the GI online.
The following rule generally applies: Foods closer to their natural form, i.e., less processed, tend to have a lower glycemic index.
This information about GI is sufficient for those who do not have diabetes.
There is also healthy food with a higher GI
GI should not be the only criterion for choosing what to eat.
If the food has a low GI, it does not necessarily mean that it is super healthy food or that you can “eat” as much of it as you want without negative consequences.
Calories, macro, and micronutrients (vitamins, minerals, and various phytochemicals) remain key.
Chips have a low GI
Chips are an excellent example of a low GI index and nutritionally poor calorie food.
It has a significantly lower GI than oats and almost the same as green beans, so it does not by far make it a better food than them.
Oats and green beans have several other nutrients essential for optimal health.
There are several ways to lower your glycemic index in food
There are many health products with a higher GI, such as potatoes, so it is essential to say a few techniques for reducing this value (another example is rice).
This is especially important for people with impaired glycemia and overweight.
Studies show that eating foods high in GI increases the risk of diabetes and cardiovascular disease, regardless of weight.
We were eating chilled potatoes!
There is a belief among our people that boiled and then chilled potatoes are not healthy to eat.
However, cooled potatoes are not dangerous to health, and they are more beneficial than hot ones.
Although for many, it is not tastier. The glycemic index of chilled potatoes is significantly lower.
In addition, the indigestible starch of chilled potatoes can help us lose weight by binding water in the stomach (which promotes a feeling of satiety) and by encouraging more efficient oxidation of fat from fat, food intake is digested more slowly, so glucose is passed more slowly into the blood.
Thus, lower blood glucose levels allow for more efficient consumption of fat reserves.
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Combine potatoes with cruciferous vegetables, such as broccoli
One study found that eating two servings of broccoli in combination with one serving of potatoes significantly reduced the GI of a meal, reducing insulin requirements by as much as 40%!
On the other hand, combining chicken (or canned tuna) with potatoes increases the GI.
Add vinegar or lemon juice
Fortunately, in our tradition, we have recipes that often combine potatoes in salads to which organic acids are added.
The best example is the salad with onions, vinegar, and potatoes. By adding only one tablespoon of vinegar, we drastically reduce the GI of boiled potatoes (30-40%).
A similar effect has been shown for other natural acids, such as citric acid. Studies show that citric acid reduces the GI of white bread by as much as 30% and significantly increases the feeling of satiety after a meal.
So, consuming vinegar with meals reduces the peak sugar after the meal, insulin, but also blood triglycerides!
The effect is especially noticeable in people with insulin resistance! Fortunately, the product is found even in small quantities, like a teaspoon!
Thus, it is recommended for all people, especially those with problems with sugar and insulin – always put a few teaspoons of vinegar in salads (and, of course, as little oil as possible, preferably cold-pressed olive). In this way, fresh salads are confirmed as a healthy necessity with all lunches and even dinners.
Additionally, eat potato salads more often, to which you will add vinegar of different types. Play with tastes and aromas.