Lowering the glycemic index at the table is the shortest and safest way both to fight obesity and overweight and to fight diabetes 2 or prevent it, as this research suggests .

What does it mean to eat a low glycemic index diet?

People tend to believe that eating low on the glycemic index means eating healthily or simply eating more fruits and vegetables, or avoiding all carbohydrates. It is none of these three things.

There is a list that although long is very easy to learn about the glycemic index, and which divides the foods into high, medium and low glycemic index. Obviously these are foods that contain carbohydrates.
Eating a low glycemic index diet is the best way to eat healthily according to those who support the glycemic index theory.

It means favoring whole foods and raw cereals to the detriment of refined ones, avoiding sugars rich in glucose, focusing on acidulous fruit and vegetables, but also on adequate protein consumption.

To simplify, I will summarize you in 5 simple rules to lower the glycemic index.

HOW TO LOWER THE GLYCEMIC INDEX IN 5 STEPS

1.  Foods with a high glycemic index are to be avoided.

   White rice, rice cakes, white bread, corn, white and cane sugar and corn syrups or other syrups, especially fried potatoes, products derived from white and Manitoba flour primarily, puffed cereals, dehydrated fruit, turnips and cooked carrots.

2. In place of low-glycemic index foods, eat low-glycemic index foods.

   Brown rice and brown red rice, wholemeal pasta, long-format durum wheat pasta, rye and barley bread, sweet potatoes, all kinds of legumes, raw or pseudocereals (amaranth, quinoa, buckwheat), dried fruit and peanuts, oil seeds, fruit of all kinds apart from those that are too sugary (to be moderated). And then honey in moderation, sour fruit and vegetables of all kinds (apart from cooked turnips and carrots).

   As you can see it is very simple. Based on these first two rules it is already understood that it is better to avoid corn or rice pasta, rice milk, refined foods, bars with cereals, sugar and the products that use it.