In this article I give you an example of a Mediterranean diet with a low glycemic index, ideal for sedentary subjects who must keep their blood sugar at bay with a more balanced diet and with a lower predominance of carbohydrates.

Keeping the glycemic load of meals under control is in fact a good way to avoid taking too many carbohydrates on the one hand, and on the other hand it is a useful tool to contain satiety. Here is the pattern to take inspiration from .

This low glycemic index Mediterranean diet is one of the food plans promoted by the Glycemic Index Foundation , a site run by nutritionists and diabetologists for the promotion of a healthier eating style.

MEDITERRANEAN DIET WITH LOW GLYCEMIC INDEX

• Monday

• Breakfast.

• 40 gr of oat flakes with 200 ml of skimmed or soy milk, half an unripe banana (60 gr) and cinnamon + coffee or tea.

• Lunch.

• 60 grams of rye bread with tuna salad (112 gr natural tuna, lettuce to taste, oil a teaspoon). A fruit to taste among kiwis, peaches, mandarins. Instead of tuna: 60 grams of bresaola or raw ham.

• Dinner.

• A plate of minestrone or vegetable cream with two DIY croutons of 30 grams of wholemeal bread and a teaspoon of oil plus one of Parmesan cheese + mixed salad with a spoonful of yogurt sauce for salad.

• Snack (2 per day).

  2 digestive or muesli-type cereal biscuits or a handful (ten) of dried fruit such as almonds.