5 foods with a high glycemic index (and how to make them healthy!) –

MARCELOKRELING (/)

Lowering the glycemic index (GI) of meals is one of the secrets of diets currently in the spotlight. That’s why we’ve listed ways to lower the GI of foods like tapioca and bread. Thus, you lose weight without having to follow a specific menu or give up what you like!

English potato
Rich in fiber, sweet potato (IG 40) is the darling of the gymnasts on duty. But that doesn’t mean the English has to leave the menu. Avoid overcooking and forget the idea of ​​turning it into puree – these are preparations that increase the GI from 65 to 85. Make the baked potato, preferably with other vegetables (carrots, eggplant, zucchini), and finish with a drizzle of oil. Even better, serve as a side dish with fish, chicken, or another source of lean protein.

Tapioca
She’s gluten free, but she’s not a saint! Nothing a handful of seeds mixed in gum and a protein filling (egg, Minas cheese, shredded chicken) can’t solve. Fruits rich in fiber (apple and pear) or fat (avocado) also have this power. And, if you want, you can sprinkle the seeds on top of the finished tapioca.
Bread
The 100% wholegrain version (GI 67) is more harmless than French bread (95). Even so, it deserves to be accompanied by foods capable of reducing the speed of digestion. How about a sandwich with scrambled egg or shredded chicken with green leaves and grated carrots? In preparations made at home, replace part of the white flour with others that have fibers, such as coconut, linseed and passion fruit. More protein, chickpea and quinoa flours are also good choices.

Vegetables
If cooking (al dente!), cut the vegetables into large pieces. The more bites, the greater the risk of having the fibers destroyed and, consequently, the GI increased.

Pasta
Choose whole grain pasta (good in fiber) or hard grain pasta (contains more protein) and cook al dente – this way, the starch (carbohydrate in the pasta) remains more resistant. Another possibility is to replace part of the portion with zucchini cut into thin strips, in the shape of spaghetti. And, at the end of the preparation, sprinkle sunflower and sesame seeds or drizzle with olive oil. Adding vegetables and healthy fats brings another advantage: it transforms this food into a unique and balanced dish.