Lower Your Glycemic Index (GI) With Healthy Recipes

Today I am talking all about How To Lower Your Glycemic Index (GI) With Healthy Recipes

Maintaining a balanced healthy diet is essential for our body to function properly. Even more so if we suffer from diabetes or have issues with blood sugar levels.  Most of us have a food processor that sits in our kitchen sleeping, as we are forever looking for ideas on how to use it properly. 

Today we look a little deeper into what the types of food can trigger a sudden rush of insulin in our bodies.

We also provide a recipe that is simple and easy to prepare with a Nutribullet or a blender, that will see you feeling full of energy and not affect insulin levels dramatically.

Most diabetics are aware of the terminology low glycemic index (GI), but even those that do not suffer from diabetes can benefit from knowing more about the index.  Basically the GI allows us to carefully plan a balanced healthy diet with relative ease, by listing foods and their rankings.

Glucose is the primary source of energy that feeds each cell of our body. It is the body’s fuel so to speak. As the glucose levels in our body begin to increase our pancreas produces insulin which then takes up the glucose in the cells.  This allows blood sugar levels to be kept in balance and managed naturally. 

Low GI foods such as lentils, wholegrains, nuts or seeds, release their energy much slower than other foods, and help to control sugar highs.  Foods with high starch content are typically classified as high GI foods, for example white bread, potatoes or cakes.

Should you eat a lot of high GI products you will have disposable energy in your blood. This is converted into energy instead of relying on your fat reserves.

A sharp increase of glucose in the blood stream will trigger the pancreas into action by producing a surge of insulin.  Insulin will remove the excess glucose and slow the rate which we burn fat.  You will normally notice this if you eat a lot of high GI foods, as your body will begin to feel lethargic, hungrier or even cause a craving for sugar.

breakfast chart

If you consume more low GI foods, this allows for a balanced release of energy and not cause your pancreas to release increased levels of insulin. 

Maintaining this type of diet will allow you to feel more energetic and fulfilled longer after each meal.  It will also encourage the body to burn up the fat deposits in your body.

Basic Principles of Low and High GI Foods

  • Low GI foods provide natural, slowly released energy.
  • Generally, the less processed a carbohydrate, the more likely it is to have a low GI score.
  • Foods that are white, including processed foods made with white flour and white sugar, tend to have a high GI.
  • High fiber foods take longer to digest and therefore produce a slower rise in blood sugar levels. 

Fiber also tends to keep you feeling fuller for longer, which helps prevent overeating. Most vegetables, wholegrains, legumes, nuts, seeds and fruits are rich in fiber when you eat them whole. 

breakfast strawberries

Healthy Breakfast Recipe – Apple and Blackberry Crumble Smoothie 

There are many great recipes to choose from, but this is our sweetest and favorite of them all.  Why not try making this for breakfast it will certainly keep you fueled until lunch time! Play around with the ingredients reflecting the guidance above to reap the full rewards. 


Preparation Time 10 minutes
Cooking Time None Required
 Yield  2 servings

  • 300g/10½oz frozen/fresh mixed berries
  • 1 apple, cored and sliced
  • 200ml/7floz semi-skimmed milk
  • 150g/5½oz fat-free natural yoghurt
  • 25g/1oz porridge oats with extra fiber
  • 10g/¼oz flaked almonds



 Directions 1.       Place the berries, apple, milk, yoghurt, oats and nuts in your nutribullet and blend until smooth.

2.       Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again.

3.       Pour into glasses and serve

 Tip If you are making for the following day, store in the refrigerator and add a little extra water or milk as the oats will continue to thicken as the smoothie stands.

Use any frozen fruit you fancy for quick smoothies if fresh is not available.

Thank you all for stoppinb in. jen

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