When you want to adopt a low GI diet, one of the fundamental points to address is the amount of fibre you consume daily. Fibre plays a key role in theassimilation of carbohydrates.
The particularity of fibre is that it is neither digested nor absorbed by the body. It will only pass through the small intestine and will be rejected in the stools. It does not provide energy but has many virtues.
There are two types of fibre:
- Soluble fibres: when in contact with water, they form a gel. This gel slows down the assimilation of carbohydrates and reduces the absorption of fats. It also provides a feeling of satiety.
- Insoluble fibres: when in contact with water, they swell like a sponge. They therefore increase the volume of stools and stimulate transit.
Fibres have several advantages:
- They clean the digestive system: by forming a gel, they slow down the absorption of fats and limit the risk of cholesterol.
- They stimulate the production of bacteria beneficial to our body, and contribute to the proper functioning of the microbiota.
- They contribute to good transit: by stimulating the volume of stools in the intestine, they are the ideal ally to avoid constipation.
- They avoid excesses during meals. The gel formed by the soluble fibres allows you to quickly reach satiety. We are fuller more quickly, and we avoid eating more than we are hungry.
- Finally, they slow down the absorption of carbohydrates. The gel created slows down the assimilation of glucose in the body. It is therefore a solution for reducing the glycemic index of a dish or food. For example, always choose wholemeal pasta or wholemeal bread: the fiber present can lower the GI. At Oh Oui ! we use fibre generously, selecting our ingredients carefully. Forget refined flours, which are low in fibre and nutrients! We work with flours that are rich in fibre, such as T110/T150 wheat flour, chickpea flour and oat bran. Finally, we add chicory fibre to our recipes. Our pastries therefore offer more than 10g of fibre per 100g (10%). Our pastries are therefore rich in fibre.
As a reminder, it is recommended to consume 30g of fibre every day. Therefore, give priority to fruit and vegetables, legumes, wholegrain cereals and oilseeds.
Don't hesitate to add one of these foods to your dishes: you'll help regulate your blood sugar levels easily, and you'll be looking after your health and your figure!