Health & Fitness: Glycemic Index: 3 Low Ig Menus to Limit Sugar

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Index glycémique : 3 menus à IG bas pour limiter le sucre © iStock Glycemic Index: 3 Low Ig Menus To limit sugar A meal whose carbohydrates are slowly digedted protects from excessive insulin secretion, L Hormone regulating blood sugar and fat storage. Three examples to follow.

The glycemic index (Ig) is used to qualify the carbohydrate foods according to their absorption speed. In the past, these foods were classified into two categories: "Quick absorption sugars" and "slow absorption sugars". Now, the classification is based on this famous glycemic index. It is the glucose that served as a reference: it has an glycemic index of 100. In the ideal, and even more in some cases (diabetes, overweight ...) We need to privilege food at low Ig (lower at 50). Here are three profiles and adequate menus that should be inspired.

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I am diabetic or pre-diabetic the good menu: salad of lenses (120 g) with 1 tablespoon of nut oil and poached egg + butternut braised (1 spoonful olive oil, vegetable broth) + 30 g fresh goat and 1 slice of rye bread + pear cooked at lemon = 675 kcal. Why it's good: Dry vegetables have a very low Ig thanks to their high protein and fiber content. And they bring less carbohydrates than other starchy starch (pasta, rice ...). The rye bread contains beta-glucans, squash and pear of pectin: soluble fibers that swell in the stomach and hinder the digestion of . The acidity of the lemon also slows carbohydrates. Diabetes exhibiting with cardiovascular disease, it is better to limit saturated fats: cooking with oil and choose soft cheeses (less fat). I watch my weight the good menu: Fildland nets (120 g) in papillote with leek fondue, 1 spoonful. olive oil + basmati rice (150 g cooked weight) and butter of butter + 1 skyr (140 g) + orange salad and fresh ginger clementine = 600 kcal. Why it's good: Basmati rice is the only variety of low ig rice because its starch (glucide) is long to degrade by digestive enzymes. And as it is fragrant, no need to add a lot of fat. The presence in a meal of foods rich in protein (fish, dairy products ...) or acids (citrus) moderates the GI by extending the duration of digestion. Flanders and Skyr are little caloric because almost 0% mg. Ginger cuts the desire for sweet. I need to be "stalling" long: the good menu: grated carrots with 1 tablespoon hazelnut oil and 1 pinch of dulse or nori dehydrated + 2 cakes (100 g) of Ham Saracen (2 Slices) / Emmental (20 g) / Butter (10 g) + 1 Nature Dessert with soy + 1 Apple = 660 Kcal. Why it's good: A low index menu Ig protects

from hypoglycemia, which can be the consequence of excessive insulin production. Always plan soluble fibers: pectin (carrot, squash, leek white, apple, pear, citrus), beta-glucans (buckwheat, rye, oats) or agar and xylane (red algae type Dulse or Nori). And enough of proteins (meat, fish, egg, dairy product, soy food, dry vegetables ...). A supply of flood fibers (long-chewing crudities) slows down digestion.

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What is normal blood sugar? .
Blood sugar, or glucose, is an important source of energy and provides nutrients to your body's organs, muscles and nervous system.What constitutes normal blood glucose varies for an individual depending on a range of factors, including age, any underlying medical conditions, and the medications they take — and depends on when they consumed their last meal.

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