Nutrient that slows Down Glycemic Index

Definition

Macronutrient that slows down significantly digestion and glucose absorption, thereby lowering the glycemic index of a meal. Fat does not have a direct impact on GI because it does not contain any carbohydrates.

How it works

Lipids slow down the digestive process by increasing transit time in the stomach and small intestine. This effect slows down the diffusion of simple sugars into the bloodstream, preventing acute glycemic spikes. Adding a source of healthy fat to a high-carbohydrate meal can significantly reduce the overall GI of the meal. However, it is essential to choose high-quality fats to maintain cardiovascular benefits.

Role

Slows Down the absorption of Glucose and Contributes to Meal Glycemic Stability

Examples

• Olive Oil • Avocados • Nuts • Fatty Fish • Chia • Eggs

Recommendations

Moderately incorporate healthy fats with your carbohydrate meals to lower their GI. Prioritize monounsaturated and polyunsaturated fats over saturated fats.

Key takeaway

Healthy fats slow down glucose absorption and improve meal glycemic stability.

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