Table of contents:
- Know first what the glycemic index is
- What are some healthy snack choices with a low glycemic index?
- 1. Made from soybeans
- 2. Fruit salad topped with grated cheese
- 3. Unsweetened popcorn without butter or salt
- 4. Greek yogurt
- 5. Boiled eggs
Healthy snacks are snacks that can help you meet your nutritional needs, reduce hunger before mealtime, but do not make blood sugar rise quickly.
If you are looking for a snack like this, look for snacks with a low glycemic index content. For example?
Know first what the glycemic index is
The Glycemic Index (GI) is a measure to indicate how quickly carbohydrates in food are converted into sugar by the body. This IG size starts from a scale of 0-100.
The higher the glycemic index of food, the faster the blood sugar and insulin levels will increase after eating these foods, even if only in small amounts. On the other hand, the lower the glycemic index of a food, the slower its effect on your blood sugar rise.
Many studies have shown that healthy snacks with a low glycemic index can help maintain weight gain, reduce blood sugar levels, and lower the risk of heart disease and type 2 diabetes.
What are some healthy snack choices with a low glycemic index?
1. Made from soybeans
Soybeans are a source of protein that contain amino acids that are good for the body. 100 grams of soybeans contain 170 calories, 17 grams of protein and 10 grams of carbohydrates.
In addition, the glycemic index of soybeans is quite low, which is only 16. So, soybeans are a protein-rich healthy snack that must be consumed to meet the body's daily nutritional needs.
2. Fruit salad topped with grated cheese
Fruits such as apples, oranges, grapes, and strawberries that are cut and processed into salads are one of the healthiest snacks whose glycemic index is not too high. Combine with 20 grams of shredded low-fat cheddar cheese. Choosing low-fat cheese is useful for helping bad cholesterol levels in the body. Don't forget to pay attention to the size of the portion, huh.
3. Unsweetened popcorn without butter or salt
Popcorn or popcorn is a healthy snack that is low on the glycemic index that doesn't make blood sugar levels rise immediately. Popcorn is also a snack that doesn't contain a lot of calories and fat.
However, popcorn is a healthy snack because of its fiber content which can make you feel full for a long time. You can make healthy popcorn yourself at home by measuring 1 cup of raw popcorn cooked with a sprinkling of olive oil.
4. Greek yogurt
Greek yogurt or Greek yogurt has recently become popular because of its abundant protein and calcium content. If you want to consume it as a healthy snack everyday, please buy low-fat and low-sugar yogurt that is easily found in supermarkets. If you want to add flavor and nutrition to yogurt, you can sprinkle on low-glycemic index fruit pieces such as strawberries, oranges, or grapes.
5. Boiled eggs
Reporting from Healthline, the American Diabetes Association said that eggs are a good healthy snack choice to eat for people who want their blood sugar levels to remain stable. This is because one egg contains only 0.5 grams of carbohydrates so it is safe for blood sugar levels. Do not forget also, a boiled egg contains a lot of 7 grams of protein and 70-80 calories.
x
