People struggling with insulin resistance often wonder what diet to choose to improve their test results and prevent the development of type 2 diabetes. The answer may be a low-glycemic diet. This diet helps stabilize blood sugar levels, reduce insulin spikes, and support metabolism. It's a way of eating—an effective tool for improving health.
Contents:
- Low GI, meaning?
- What are the benefits of a low glycemic diet?
- What to eat and what not to eat with insulin resistance?
- Low GI diet menu
- It is worth remembering in practice…
What is a low glycemic diet?
A low-glycemic diet is based on foods that have a low glycemic index, or GI for short. What is GI? The glycemic index is a measure of how quickly a given food affects blood glucose levels after consumption. A high glycemic index means that carbohydrates absorbed during digestion will cause a sharp increase. A low glycemic index causes little or no glycemia.
IG is divided into:
- Low below 55
- Medium 55-70
- Over 70 tall
What is the GI of some examples of foods? Generally speaking, low GI foods include fats, eggs, meat, and fish. High GI foods include carbohydrate-rich foods like flour, groats, grains, and sweets.
Benefits of a low-glycemic diet for insulin resistance
- Stabilization of blood sugar levels – no sudden spikes and drops in glucose.
- Reduced insulin resistance – the body responds better to insulin.
- Weight reduction – by limiting highly processed products and eating meals regularly throughout the day.
- Weight reduction – by limiting highly processed products and eating meals regularly throughout the day.
What to eat on a low glycemic diet?
A low-glycemic diet certainly doesn't mean starvation. Choosing low-GI foods is a conscious dietary choice.
Here are some examples of product groups recommended in a low-glycemic diet:
- Non-starchy vegetables – broccoli, zucchini, peppers, spinach, cauliflower, cucumber.
- Whole grain products – buckwheat, quinoa, oat flakes, brown rice.
- Legumes – lentils, chickpeas, beans, broad beans.
- Protein sources – lean meat (turkey, chicken), fish, tofu, eggs.
- Fermented dairy – natural yogurt, kefir.
- Low-sugar fruits – blueberries, strawberries, raspberries, grapefruit.
- Healthy fats – olive oil, avocado, nuts, seeds.
What to avoid with insulin resistance?
The key to success is not only introducing the right products, but also eliminating or limiting those that have a high GI, i.e.:
- white bread and white rice
- cornflakes, rice flakes
- sweets, cakes, cookies
- sweetened drinks and fruit juices
- fast food and highly processed food
- boiled and mashed potatoes
- watermelon, bananas and grapes in large quantities
Sample low-glycemic diet menu
- Breakfast: Cinnamon Oatmeal with Plums GI
- Second breakfast: Basil hummus and vegetable sticks
- Dinner: Balkan stew with pork, buckwheat and boiled broccoli
- Afternoon snack: Baked apple with nuts
- Dinner: Salad with mozzarella, avocado and sunflower seeds
See how we compose meals in our Low GI diet LOW GI Diet – boskibox.pl
Practical tips
- Choose whole grain products
- Cook al dente – for example, whole-wheat pasta retains a lower GI when not overcooked. Vegetables such as beans, carrots, or cauliflower should also be cooked al dente. Raw carrots have a GI of 30, while overcooked carrots have a GI of 85.
- Read labels – choose products high in fiber and low in sugar.
- Avoid sugar in all forms, including honey.
A low-glycemic diet is not just a therapeutic diet, but a lifestyle that brings long-term benefits – improved well-being, weight control and the prevention of type 2 diabetes.
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