The best way to fight back against a mid-afternoon slump is to make an energy and endurance-boosting smoothie with one or more of these 5 ingredients that have a low glycemic index.
The glycemic index (GI) is a measurement of how much a carbohydrate-containing food will raise blood glucose levels. The American Diabetes Association labels any food with a GI of 50 or lower, as a low glycemic food, which means that it won’t spike your blood sugar as much as a medium or high glycemic food might.
The reason low GI foods are so beneficial is because they’re digested slowly, which means glucose levels and nutrients rise over time (instead of rapidly), allowing for sustained energy and endurance.
Powdered maca root from South America, has been used by some athletes and body builders to improve their energy and endurance levels.
A small study found that the performance of a group of cyclists that took maca for 14 days improved their time for a 25 mile bike race.
Raw, unprocessed cacao is packed with antioxidants, iron, and magnesium and is a great supplement that gives a rich chocolate flavor to your smoothie. Combining it with maca powder is a winning combination.
Cocoa is not as nutritious because the heat used during the processing, destroys a lot of the nutrients. This the Spicy Cacao Seduction Nectar Recipe.
3. Brazil Nuts
Brazil nuts are low-carb and are packed with vitamin E, vitamin C, folate, potassium, calcium, copper, iron and protein and vitamin B1 (B1 is needed to enable the body to use carbohydrates as energy)
They’re also an excellent source of selenium. This improves insulin response and enhances your body’s ability to use glucose for energy, and selenium supports the immune system.
Mangoes provide significant amounts of folate and vitamins A, B-6 and C, making them a nutritious fruit choice. They are high in fiber content and low GI.
5. Baby kale or baby spinach
Baby greens are tender, not bitter and easy to add a handful to your smoothie. They are extremely high in vitamins K, A and C, with anti-inflammatory and antioxidant properties.
Try Combining with the mango as well as the healthy fat and protein of half an avocado, and you have a delicious, nutritious green smoothie that is low GI. You’ll feel energized and satisfied without having to worry about your blood sugar. Enjoy!