As explained in the app's preface, the problem with products that have a high glycemic index (GI) and glycemic load is that they cause a rapid increase in blood sugar levels.
This hyperglycemia is a factor that promotes acne inflammation.
It is recalled that high glycemic load foods cause hyperinsulinemia and a cascade of endocrine responses that can influence the development of acne through IGF-1.
So, to limit this inflammation, it is essential at this stage to eat low GI foods (you can eat moderate GI foods, but limit yourself to once a week).
Flours
Flour is an ingredient used on a daily basis. However, to adopt a low-GI diet, you'll have to start by renovating your flour cupboard! Refined wheat flour (GI 85) will be discarded in favor of other delicious flours with a lower GI:
- hulled barley flour
- lupin flour
- oilseed flours (almond, hazelnut, peanut)
- buckwheat flour
- whole spelt flour
- chickpea flour
- do not hesitate to add oat bran (GI 15) to your preparations.
Sugars
My advice is to always have 2 or 3 types of sugar in your cupboards and change them!
Keep in mind that low GI sugars should always be consumed in small quantities (maximum 25 g per day), the ideal is to get used to eating as little sweetness as possible, and to replace sugar whenever possible with fruits, spices (cinnamon, vanilla...)...
- Acacia honey
- Coconut sugar (in powder, syrup or paste)
- Organic agave syrup
- Yacon syrup
- Raw stevia (green color, organic store)
- Palm sugar
Cereals and other starchy foods
Again, you'll need to make some changes to your cupboards.
Favour less refined starches.
In particular, refined pasta or white rice should be avoided.
Starch that is richer in fiber and more complete will be favored.
Among them, we recommend :
- Sweet barley
- Quinoa
- Spelt
- Wild rice, basmati rice, red rice, brown rice
- Wholemeal dough, legume dough (chickpeas, lentils, ...)
- Buckwheat
- Bulgur
- Couscous integral
- Porridge and oat bran
Note, however, that the cooking time can vary the glycemic index of your food.
The longer your cereals are cooked, the higher the GI. Therefore, cook your cereals, pasta or rice al dente.
Another tip: you can also cook them and let them cool overnight in the refrigerator to lower the GI!
Leguminous plants
Rich in fiber, vegetable proteins, but also in vitamins and minerals, legumes are also an integral part of your low GI cupboard!
- lupin seeds
- lentils (green, coral, ...)
- split peas
- white bean
- red bean
- chickpeas
- ...
Oilseeds and seeds
Already well known for a complete and balanced diet, they are excellent allies in a low GI diet!
They contain good fats that are essential for your body to function properly!
Rich in fiber and protein, they make excellent snacks and will also enhance your dishes.
- almonds
- hazelnuts
- peanuts
- pistachios
- pecan nuts
- macadamia nuts
- sesame seeds
- squash seeds
- chia seeds
- sunflower seeds
- ...
It is preferable to choose oilseeds that are not salted (excessive salt consumption increases blood pressure) and not roasted (cooking at high temperatures degrades some of the nutritional value of foods).