On the Internet, there is a lot of information about diets and meals with a low glycemic index. What does this really mean? Wondering if you are able to prepare yourself a meal that does not cause violent blood sugar ejections? Which carbohydrates are best eaten? From the following article, you will learn how to compose a balanced meal that will be friendly to your glycemic. At the end, you will find a delicious recipe for a dish with pasta and the results of a glucose test after its consumption.
But first… What is the glycemic index?
The glycemic index is the percentage increase in blood glucose concentration that occurs after consuming 50 grams of digestible carbohydrates. The higher the glycemic index of a product, the higher the blood glucose level rises after eating it.
It is assumed that a glycemic index with values:
- 0-55 is low.
- 56-70 is medium.
- >70 is high.
→ But… portion size matters too!
In addition to the glycemic index, it is worth getting acquainted with the concept of glycemic load. This value is calculated by a special formula, which takes into account not only the glycemic index but also the amount of carbohydrates contained in a given portion. So what does this mean? The fact that the size of the portion of carbohydrates also matters! A small amount of product with a high index will not affect the growth of the meal as much as its larger counterpart. So it is worth looking at your meal as a whole – the right balance and selection of the portion size is crucial here. The above indicators are calculated for one product, whereas we usually consume meals consisting of many ingredients, right? So it is worth focusing on the skills of composing full-fledged meals – what is in them also affects the body’s response. So check what to pay attention to!
Fiber
These edible parts of plants are resistant to digestion and absorption in the small intestine. Dietary fiber has been shown to reduce fluctuations in blood glucose levels and weaken the insulin response. Incorporating fiber-rich products on your plate will contribute to a greater feeling of satiety and improve carbohydrate metabolism.
Fiber-rich foods include whole grain products such as buckwheat, barley, brown rice, whole grain bread; vegetables and fruits.
Healthy fats
Adding fats to your dish will contribute to slowing down the absorption of carbohydrates and emptying the stomach, and in the long run can positively affect insulin sensitivity. A very important aspect is their quality
the introduction of mono- and polyunsaturated fatty acids lowered fasting glucose levels and the HOMA-IR index used in the diagnosis of insulin resistance.
So what should you put on your plate?
- Nuts (e.g., walnuts, almonds).
- Seeds: pumpkin seeds, sunflower seeds, flaxseeds (freshly ground), sesame.
- Plant oils: olive oil, rapeseed oil, flaxseed oil (only cold-pressed!).
- Fatty fish.
Protein
According to the recommendations of the Polish Diabetological Society in a person with type 2 diabetes, the share of energy coming from protein should be 15-20% of the diet and it is about 1-1.5g/kg of body weight per day. This amount is close to the recommended amount in a healthy person and depends on physical activity. The consumption of protein as well as fiber affects the feeling of satiety after meals, slowing down the pace, digestion, absorption and emptying of the stomach. Protein also prevents the rapid fall of glucose after meals. It is not necessary to limit animal protein, but in some people it may be beneficial to replace it with plant origin (e.g. with increased risk of cardiovascular disease).
Protein on the plate is…?
- Lean meat: rabbit, veal, poultry, sea fish.
- Dairy: cottage cheese, yogurts, kefir, buttermilk.
- Eggs.
- Legumes: lentils, chickpeas, beans, peas.
And what about carbohydrates?
The Polish Diabetic Society emphasizes that there is no single, optimal amount of carbohydrates that should be included in the diet of people with diabetes or insulin resistance. The suggested amount is about 45% of total energy;
however, with increased physical activity, it can even reach 60%. So you can safely reach for them. Which carbohydrates should be on your plate? Whole grain products (e.g., type 1850 flour), rich in fiber. Try to limit simple sugars like honey, sweet syrups, fruit juices, white and brown sugar. You can replace sugar with sweeteners: erythritol, stevia, or xylitol.
Tips:
- Products such as pasta cooked al dente (depending on the type from 4 to 8 minutes) have a lower glycemic index than those that are cooked longer.
- Cooling starch products (rice, potatoes) leads to the formation of resistant starch in them, which is not digested and thus contributes to the slowing down of carbohydrate absorption.
And does the order of consuming a particular group of products matter?
It turns out that yes! In a study conducted on patients with type 2 diabetes, it was shown that the consumption first of protein and vegetables, and then of carbohydrates, affected the reduction of post-meal glucose and insulin concentration in the blood serum. So try to start your meal with protein (meat, fish, tofu) and whey, and at the end eat potatoes or pasta and see how you will feel after such a meal!
Tip: fruit as a stand-alone snack? In case of insulin resistance or type 2 diabetes, it is better to eat it after a full meal or to compose a fruit snack with added protein and fat (e.g. with yogurt and nuts).
