A high glycemic index leads directly to weight gain, sugar cravings, and the risk of diabetes. Here’s how to opt for low-GI alternatives and how to change menus.
For a long time carbohydrates have been classified according to their composition, with complex carbohydrates on one side and simple carbohydrates on the other, assuming that the former were digested slowly and the latter quickly. Then we realized that this did not correspond to the physiological reality: “White bread, for example, which contains starch, causes the blood sugar level (glycaemia) to rise rapidly, which does not correspond. This is not the case with fruit, which contains fructose, a simple sugar, “explains Dr. Pierre Nys, nutritionist endocrinologist.
In the 1980s, researchers from the University of Toronto, Canada, then devised a tool to classify carbohydrate foods based on their impact on blood sugar: the glycemic index. Foods with a high GI cause blood sugar levels to rise, which triggers a strong secretion of insulin, the hormone responsible for introducing sugar into cells. Problem, it also promotes the accumulation of fat. For this reason it is necessary to favor foods with a low glycemic index.
Only (small) complication: it is not always easy to navigate. The fast / slow sugar classification had the advantage of being simple. The glycemic index is less intuitive. “It depends on the composition of the food (type of carbohydrates, but also on the presence of fibers, lipids, proteins that will lower the GI) and on the way in which it is transformed “, says Dr. Jean-Michel Lecerf, head of the nutrition department of the Institut Pasteur de Lille. This requires simple information: eat a variety, favor whole foods, consume more fruits and vegetables, limit processed foods, and avoid sugary drinks.
We explain below how to treat yourself on a daily basis.
Low glycemic index menu: day 1
Breakfast
- Fermented milk nature (such as buttermilk)
- Toasted wholemeal bread with a little almond puree
- Strawberry salad with mint
To lunch
- Cauliflower Salad in vinaigrette and chia seeds
- Cod fillet, buckwheat, spinach
- Ricotta with a little raisins
Having dinner
Low glycemic index menu: day 2
Breakfast
- Chicory tea
- Blend of oat flakes, mulberries, raspberries, almonds and soy milk
To lunch
- Radish with salt toast
- Chicken breast, spelled, green beans
- Pineapple carpaccio and ground flax seeds
Having dinner
- Miso soup
- Buckwheat pasta with peas and strips of ham
- milk flakes
Low glycemic index menu: day 3
Breakfast
- Rooibos Unsweetened
- Rye bread with a little cream cheese
- Apple
To lunch
- green asparagus in vinaigrette and almond flakes
- Veal cutlet, brown rice, Provencal tomatoes
- Sheep yogurt
Having dinner
- Sardine rillettes (crushed sardines + fromage blanc + tarragon)
- Dahl of lentils and basmati rice
- Kiwi
Low glycemic index menu: day 4
Breakfast
- Green tea Unsweetened
- Pancakes with buckwheat flour and banana slices
To lunch
- Grated carrots
- Mackerel baked with sweet potatoes, green salad
- Homemade compote with pieces
Having dinner
- Leek vinaigrette with chopped hazelnuts
- Wok of tofu, Chinese cabbage, edamame, corn and bean sprouts
- Ricotta with berries (frozen)
Low glycemic index menu: day 5
Breakfast
- coffee without sugar
- Sourdough bread and slice of white ham (+ 1 knob of butter or cream cheese) Pear
To lunch
- Avocado with lemon juice
- Filet mignon, quinoa, zucchini with thyme
- Goat yogurt
Having dinner
- Large salad of lentils, cucumber, goat cheese, parsley and pumpkin seeds
- Poached pear with vanilla
Low GI menu: day 6
Breakfast
- Sugar-free pomegranate juice
- Blend of oat flakes, hazelnuts, diced dried apricots, blackberries and soy milk
To lunch
- Red cabbage, apple and beetroot salad
- Rabbit with mustard, wholemeal tagliatelle, braised escarole
- Carpaccio of mango and hemp seeds
Having dinner
- homemade vegetable soup
- Scrambled eggs, green salad and wholemeal bread
- milk flakes
Low glycemic index menu: day 7
Breakfast
- Simple almond milk
- Wholemeal carrot cake
- Strawberries
To lunch
- Spring roll
- Cod fillet, leeks and split pea fondue
- yogurt with coconut milk
Having dinner
- Tabbouleh cauliflower
- Endive with ham
- Cinnamon baked apple
Our experts :
- Marie-Laure André, dietician nutritionist and Nathalie Négro, dietician in charge of the nutritional center of the thermal baths of Brides-les-Bains
- Dr Pierre Nys, endocrinologist-nutritionist, in charge of the Paris hospitals and Dr Jean-Michel Lecerf, head of the nutrition department of the Institut Pasteur de Lille
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2/6 –
A homemade cake rather than a baker’s pastry
Aside from a few trendy pastries that have embarked on low-glycemic recipes, most pastries use white sugar and white flour. Tasting one of their sweets in the afternoon is guaranteed to raise your blood sugar. The ideal is to prepare homemade biscuits and cakes with wholemeal flours (spelled, rye, buckwheat …) and low glycemic index sugars (acacia honey, coconut sugar, agave syrup …). And possibly add seeds (chia, pumpkin, sunflower, etc.) and seasonal fruit.
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3/6 –
Rolled oats instead of morning cereals
To choose the right morning cereal, it’s not just the sugar level that matters. The manufacturing process is also essential. Puffed cereals (such as Honey Pops) and chopped and grilled cereals (such as corn flakes) have a GI approaching 85. The processing they underwent, in fact, caused the starch grains to burst, which will then be digested a lot quickly. Flakes, which are just flattened, steamed cereal, are a good alternative, especially oatmeal, which is high in soluble fiber that slows digestion.
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4/6 –
Sourdough bread instead of white bread
In the bread department, the GI varies considerably depending on the type of flour and the production method. They range from 40 for a bread with wholemeal flour and natural yeast to 75 for a white sandwich, passing for 65 for a wholemeal bread and 70 for a white bread or a classic baguette. The conclusion is that the more wholemeal the flour, the longer the fermentation with sourdough, the lower the GI. Industrial breads made quickly with white flour and additives should be avoided.
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5/6 –
Brown rice instead of white rice
Even in the rice section, it is better to think carefully before choosing. Classic white rice (without skin) and round rice (very rich in amylopectin) have high GIs (around 70). In contrast, brown rice (rich in fiber) and basmati rice (richer in amylose) have a lower GI (around 50). It is therefore better to vary and, when making risotto or rice pudding, eat them with fruits and vegetables to lower their glycemic index.
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