Low glycemic index foods are slower in raising a person'sblood sugar level than sugars with moderate or high glycemic index. But what are the best low sugar ig to eat? This article looks at some of the best low GI(glycemic index) foods. You'll also discover dietary tips if you're following alow GI diet..

Why consume the low dig sugars?

Studies have suggested that a hypoglycemic diet orlow sugar levels may reduce blood pressurein healthy adults.

A low-carbohydrate diet may also improve blood sugar levels in people with de.Type 2 diabetes.

What is the glycemic index?

Theglycemic index (GI) is a measure of how quickly a food raises our blood sugar. Food is rated on a scale of 0 to 100. High GI foods are quickly digested and absorbed. This causes a rapid increase in blood sugar. But not always highly processed carbohydrates and refined sugars. For example, a salted cookie has a GI of 72, while a baked potato without skin has a GI of 94!    

Lower GI foods are digested and absorbed more slowly, resulting in a slower rise in blood glucose. They are usually high in fiber, protein and/or fat. Foods with little or no carbohydrates(meats, fish, eggs and avocados) have no GI value.

Low GI foods

1. Agave

Cactus agave syrup, which is used in Tequila, may offer a healthier alternative to sugar. 

2. Coconut palm sugar

Replace sugar with this low glycemic index sweetener and you'll discover the difference. With about half of the sugars contained in sugar cane, coconut sugar is also an excellent source of minerals (magnesiumpotassium, zinc) and B vitamins.

3. Lucuma

The dried lucuma fruit (also called "egg fruit") is naturally sweet. In fact, its glycemic index is low and can be used in place of cane sugar. It also contains a wide range of nutrients, including iron, zinc, potassium, calcium, magnesium, vitamin B3, vitamin C, vitamin E and vitamin E. beta-carotene and fiber, as well as bioavailable vegetable proteins.

4. Stevia

Stevia leaf is intensely and naturally sweet, over 300 times sweeter than sugar! But this plant contains zero sugar. Dried as a powder or as a liquid extract, you can use it to sweeten coffee, tea, smoothies, etc. When cooking, you'll need to rework your recipes and consider the low volume of stevia to use. Its astringency can be slightly bitter, especially if you use too much.

5. Yacón

A South American tuber whose Yacón fresh root looks more like an apple. Pressed into a syrup, it has a sweet taste almost similar to maple. The Yacón is loaded with fructo-oligosaccharides, non-digestible sugars that help balance your gut flora. It is an excellent sweetener in desserts and smoothies. You can also find dried yacon slices which are ahealthy and delicious option of low ig sugars.

6. Xylitol

Retrieved from from birch bark sapXylitol has the same sweetening power as white sugar. When combined withstevia, xylitol is one of the alternatives to white sugar withthe lowest glycemic index. You can, therefore, add it to your pancakes, cakes or other sweet recipes without feeling guilty!

7. Acacia honey

As you know, honey naturally consists of sugar like fruit. However, its glycemic index can range from 35 to 80 depending on the category of honey. If it tends to crystallize, it means it contains a lot of glucose such as flower honeys. That's why we recommend acacia honey with a GI 35. You can useacacia honey in your yogurt or on your toast.

8. Maple syrup

Maple syrup has a higher GI compared to the choices above, it's still a "healthy" sugar. It comes fromthe sap of the maple tree brought to a boil. Note that this sweetener is also packed with vitamins and minerals. To be consumed in moderation.

Summary

Low GI sugars have a GI rating of less than 55. They contain carbs that take longer to break down than high GI foods.

Low-GI foods raise a person's blood sugar level more slowly than medium- or high-GI foods.

The alternatives discussed above are a good starting point for those interested in a low GI diet.

When dieting, it is important to note that high GI foods are not prohibited. They are simply to be consumed in moderation.

Sources:

http://www.danslacuisinedegin.fr/2016/02/les-sucres-ig-bas.html
https://www.pharmaciengiphar.com/nutrition/alimentation-et-sante/sucre-desserts-index-glycemique-bas