Przewodnik po planowaniu posiłków dla lepszej kontroli cukru we krwi

| 0-10 | Low | Minimal | Most vegetables, nuts, seeds | | 11-19 | Medium | Moderate | Whole wheat bread, brown rice | | 20+ | High | Significant | White bread, sugary drinks |

Why GL Matters

• Better Blood Sugar Control: Low-GL foods lead to more stable blood sugar levels, reducing the risk of spikes and crashes.
• Weight Management: By promoting stable blood sugar, low-GL diets can reduce cravings and overeating.
• Improved Insulin Sensitivity: Consuming low-GL foods can improve your body’s response to insulin, especially important for those with insulin resistance.

Low Glycemic Foods List

Vegetables (GL 1-10)

Leafy Greens (Spinach, Kale, Lettuce) GL: 1-3 Broccoli & Cauliflower GL: 1 Asparagus GL: 1 Peppers GL: 2-6 Carrots GL: 2 Onions GL: 1 Tomatoes GL: 1-4 Cucumber GL: 1 Zucchini GL: 3 Eggplant GL: 2 Brussels Sprouts GL: 4 Green Beans GL: 1

Fruits (GL 2-10)

Berries (Strawberries, Blueberries, Raspberries) GL: 2-7 Apples GL: 6 Pears GL: 4 Oranges GL: 4 Grapefruit GL: 3 Peaches GL: 5 Cherries GL: 6 Plums GL: 2 Avocado GL: 1

Legumes (GL 1-10)

Lentils GL: 5 Chickpeas GL: 6 Kidney Beans GL: 7 Black Beans GL: 1 Navy Beans GL: 4 Pinto Beans GL: 6 Soybeans GL: 2

Nuts and Seeds (GL 0-7)

Almonds GL: 0 Walnuts GL: 0 Chia Seeds GL: 1 Flax Seeds GL: 1 Sunflower Seeds GL: 1 Pumpkin Seeds GL: 7 Cashews GL: 7

Grains (GL 9-19)

Quinoa GL: 9 Oats (Steel Cut) GL: 10 Brown Rice GL: 16 Barley GL: 17

Dairy & Alternatives (GL 0-7)

Plain Yogurt (Unsweetened) GL: 1 Milk GL: 3 Cheese GL: 0 Almond Milk (Unsweetened) GL: 0 Coconut Milk (Unsweetened) GL: 2

Proteins (GL 0)

Chicken GL: 0 Fish GL: 0 Tofu GL: 0 Eggs GL: 0 Turkey GL: 0

Tips for Incorporating Low-GL Foods

• Start Slowly: Begin by swapping one high-GL food for a low-GL option each day.
• Read Labels: Check nutrition labels for carbohydrate content and serving sizes.
• Plan Meals: Use the LOGI Food Coach app to plan your meals with low-GL foods.
• Stay Hydrated: Drink plenty of water to help regulate blood sugar levels.
• Combine Foods Wisely: Pair high-GL foods with protein and healthy fats to slow down carbohydrate absorption.
• Get Support: Join the LOGI Community to share tips and get support from others.

Download the LOGI Food Coach App

Achieve your health goals with ease by tracking your glycemic load. The LOGI Food Coach app is available on the App Store and Google Play.