Contents:
- Medical Video: Get LEAN & Build MUSCLE Diet Plan | My Weekly Meal Plan & Prep | Alpha M. Diet VLOG
- Know first what the glycemic index is
- What are the choices of healthy snacks with a low glycemic index?
- 1. Made from soybeans
- 2. Fruit salad with a sprinkling of grated cheese
- 3. Fresh popcorn without butter or salt
- 4. Greek yogurt
- 5. Boiled eggs
Medical Video: Get LEAN & Build MUSCLE Diet Plan | My Weekly Meal Plan & Prep | Alpha M. Diet VLOG
Healthy snacks are snacks that can help you meet your nutritional needs, reduce hunger before meals, but do not make blood sugar rise in a fast time.
If you are looking for snacks like this, look for snacks with a low glycemic index content. Anything for example?
Know first what the glycemic index is
The Glycemic Index (IG) 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 your blood sugar and insulin levels increase after eating these foods even if only in small amounts. Then vice versa, the lower the glycemic index of a food, the slower the effect of increasing your blood sugar.
Many studies have shown that healthy snacks with a low glycemic index can help maintain weight gain, reduce blood sugar levels, and reduce the risk of heart disease and type 2 diabetes.
What are the choices of healthy snacks with a low glycemic index?
1. Made from soybeans
Soybeans are a source of protein that contains amino acids both for the body. In 100 grams of soybeans contained 170 calories, 17 grams of protein and 10 grams of carbohydrates.
In addition, the glycemic index of soybeans is fairly low, which is only 16. So, soybeans are one of the healthy snacks rich in protein that must be consumed to meet the body's daily nutritional needs.
2. Fruit salad with a sprinkling of 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 isn't too high. Combine with 20 grams of grated 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 portion, yes.
3. Fresh popcorn without butter or salt
Popcorn or popcorn is a healthy glycemic index snack that does not make blood sugar levels rise immediately. Popcorn is also a snack with not much calories and fat.
However, popcorn is a healthy snack because of the fiber content that can make you full longer lasting. You can make your own healthy popcorn at home with 1 cup of raw popcorn cooked with a little 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 be consumed as a healthy snack everyday, please buy low-fat and low-sugar yogurt that is easily found on supermarkets. If you want to add flavor and nutrition to yogurt, you can sprinkle pieces of low glycemic index such as strawberries, oranges, or grapes.
5. Boiled eggs
Reported from Healthline, the American Diabetes Association said that eggs are a healthy snack choice that is good for people who want their blood sugar levels to remain stable. This is because one egg contains only 0.5 grams of carbohydrate so it is safe for blood sugar levels. Do not forget too, a boiled egg contains a lot of 7 grams of protein and 70-80 calories.
