The glycemic index affects how quickly blood sugar levels rise after eating. Nutritionist Dilyara Lebedeva talked about several simple habits that help make familiar dishes less "dangerous" for metabolism—without strict restrictions and complicated diets.
Nutritionist Dilyara Lebedeva shared four simple ways to lower the glycemic index of foods on her Telegram channel. According to the specialist, all methods are related to the way food is prepared and consumed, but they are easy to apply in everyday life.
Cool the dish after cooking. To lower the GI, sometimes it is enough just not to eat the dish hot, but to let it cool slightly. When cooling cooked starchy foods—potatoes, rice, pasta—some of the regular starch turns into resistant starch, which is digested more slowly. The effect will persist even after reheating. Learn more about resistant starch HERE.
Cook al dente. For example, pasta made from durum wheat, buckwheat, and rice should be boiled to a slight firmness. Conversely, the longer you cook the product, the faster it will be absorbed.
Add fiber and vegetables. Dietary fibers will slow down the enzymes that break down carbohydrates. Don't hesitate to combine pasta or porridge with greens, cabbage, cucumbers, or zucchini.
Choose whole products. The less processed the product, the lower its GI. For example, the glycemic index of oatmeal is 45, while that of oatmeal flakes is already 61.
According to the editorial team, it is possible to lower the glycemic index of the diet without strict restrictions and giving up favorite dishes. Sometimes it is enough to change the cooking method or the combination of products to make the diet healthier and help maintain stable blood sugar levels.
Leave a comment