5 brilliant tips for easily reducing the glycemic index of your meals, according to an expert

Foods rich in carbohydrates cause blood sugar spikes, but by causing blood sugar levels to skyrocket, they also promote fat storage, make us gain weight and increase the risk of developing diseases like diabetes. This is why it is essential to regulate their consumption and your blood sugar levels at the same time, making sure to carefully compose each of your meals daily.

In his book My anti-glucose low GI recipes, there dietitian Charline Wirth recalls that to do this, we must start by limiting ultra-processed industrial foods which contain hidden sugars capable of considerably raising blood sugar levels without us even realizing it. It is therefore better to favor raw foods and think about putting foods with a low glycemic index on your plate which are good to include in your diet. You can also use foods that lower blood sugar levels from breakfast to dinner. But the expert also reveals good reflexes to take to reduce the glycemic index of our weekly menus without simply excluding and favoring specific foods. We reveal these brilliant tips for regulating your blood sugar naturally and without depriving yourself.

Monitor the amount of starchy foods you consume at each meal

It is not uncommon to overdose on starchy foods during a meal without even realizing it. For example, simply eat pasta and bread at the same meal or fill your plate with a lot more rice than vegetables.

However, reducing the quantities of starchy foods – and therefore carbohydrates – eaten at each meal is ideal for staying healthy for as long as possible while reducing blood sugar spikes caused by your meals that were once too rich in starchy foods.

Opt for less fatty cooking methods

Choosing the right foods to prepare your meals is not enough to create a healthy and balanced plate with a low glycemic index. You also need to cook them so as not to make them too fatty to reduce the glycemic index of what you eat.

“A food has a higher glycemic index when fried than when cooked in a wok or gently steamed (95°C)” specifies Charline Wirth. By taking care not to combine fatty cooking and to favor cooking methods without adding fat, you can easily reduce the glycemic index of your meal.

Increase your fiber intake

While it is essential to reduce the consumption of starchy foods, you also have every interest in increasing fiber consumption by eating more vegetables in particular.

The dietitian reminds, in fact, that they “form a gel that “traps” glucose molecules, slows down and reduces their absorption”. By increasing the doses of vegetables and more generally of fiber that you eat during meals, your blood sugar levels will be controlled naturally.

Monitor the presence of lipids in your food

We tend to monitor the caloric intake of foods so as not to gain weight, but we look less mechanically at their lipid content, which is nonetheless significant.

“They slow down gastric emptying” warns the expert, who explains that “the slower the passage of glucose into the blood, the flatter the blood sugar curve, which is why we cannot limit ourselves to the caloric aspect”.

Spice up your dishes smartly

If certain foods can help lower blood sugar, this is also the case for certain spices such as cinnamon and plant extracts such as fenugreek seeds, emphasizes the dietician.

She therefore recommends“add cinnamon occasionally to your savory or sweet recipes, or fenugreek seeds” to lower your blood sugar while making your dishes tastier, because both “promote the maintenance of stable blood sugar levels”.

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