Often, we experience a large energy spike after consuming high glycemic index foods. Unfortunately, this energy quickly depletes, leading to a feeling of lethargy, commonly known as a sugar crash. This happens because high glycemic index (high-GI) foods cause a rapid increase in blood sugar, which then quickly drops. So, how can we achieve sustained energy without the exhausting side effects?

The solution is to consume low glycemic  index (low-GI) foods. These types of foods keep blood sugar levels stable, ensuring your body stays healthy and energetic for a longer period of time. Here are some tips to help you choose low glycemic index food alternatives:

Start Your Day with a Healthy Breakfast 
Replace sugary cereal with granola made with low-GI sugar or low amounts of added sugar. High-GI sugar cereals can make you feel hungry quickly and crave more sugar. Granola with low-GI or low amounts of sugar is a great alternative as it is high in fiber and protein, helping you to control your blood sugar levels and keeping you full longer.

Switch Your Sweeteners 
To stop consuming sweet foods or drinks is indeed a difficult thing to do. On top of that,  sweet foods are also known to help maintain a good mood. Therefore, you don’t have to stop consuming sweet foods or drinks; just switch to healthier types of sweeteners, such as using low glycemic index sugars like Lontar sugar, coconut sugar, palm sugar, dates.

Switch to Healthier Drinks 
Avoid high-sugar  packaged drinks such as soda, processed fruit juice, or drinks with artificial sweeteners. Drink more water to keep your body hydrated in a healthy way . If you get bored, add a squeeze of lemon to your water or drink unsweetened tea.

Smart Snacking 
Choose snacks that provide energy and additional nutrients without causing a spike in blood sugar. Avoid high-sugar and high-saturated fat snacks like cakes, biscuits, cookies, or chips. You can choose fruits, nuts, or granola, which are rich in fiber, protein, vitamins, and minerals, as delicious & healthy snack alternatives.

Choose Healthy Protein Sources 
Increase your intake of fresh, lean meats such as fresh chicken, beef, or fish as sources of animal protein.  Or, eat meals made with tempeh or tofu as healthy, plant-based protein sources. 
Additionally, you should also control your meal portions wisely to prevent blood sugar spikes. Consuming large portions of simple carbohydrates in one meal can cause blood sugar spikes and increase the risk of diabetes. 
YAVA offers delicious AND healthy low glycemic index breakfast and snacks that are high in fiber, vitamins, and minerals that are beneficial for the body. These are perfect for those who want to start a low glycemic index eating habit.

References: 
1. Glycemic Index Foundation. 2024. Simple Low GI Swaps. GI Symbol 
2. Kemenkes RI. 2023. 9 Cara Mencegah Diabetes yang Bisa Dilakukan Mulai Hari Ini. Direktorat Jenderal Pelayanan Kesehatan.   
3. Mansi Chaudhary, Mansi et.al. 2022.  Nutritional Properties and Organoleptic Evaluation of Formulated Granola Bar . Int. J. Food Ferment. Technol.: 12(01): 41-45, June 2022 
4. SHN Staff.2022. Sugar Crash Effects and How to Fix Them. Stanford Health.