If you or someone close to you has diabetes, one of the best food categories that many people like is those with lower glycemic index (GI). However, it may be difficult to research and choose such individual low-GI foods. Therefore, it is important to know more about foods with low GI that you can have and eat as per your diabetes diet plan for better diabetes management.
Now, let’s explore the glycemic index first.
Low Glycemic Index Foods Explained
The glycemic index is a measure of how quickly a food can cause your blood sugar levels to rise. The important concept of including GI as a guide into our daily diet through which we can control diabetes, Weight management, and a steady supply of energy.
Glycemic index is commonly classified as per the following ratings:
- Low glycemic index: up to 55
- Moderate glycemic index: 56–69
- High glycemic index: Above 70
A food that causes blood sugar to rise slowly has a low GI. Low GI food — Foods with a glycemic index of 55 or less qualify as low GI foods. A low glycemic diet is a specialized type of diet that emphasizes foods with low glycemic index in preparation for this intricate dance between insulin, blood sugar and weight loss. In addition, this CLA is a slow or prolonged impact on increasing blood sugar levels.
Benefits Of Including Foods With The Lowest Glycemic Index (GI) In Your Diet
You want to consume this high-GI food in combination with foods that have a low glycemic index, as it helps bridle the effect of this food on your blood sugar. In summary these effects do not change the GI of foods, but how they are rating differently based on their overall effect.
Additionally, the way you cook and combine foods is essential for a low-glycemic diet. Low-GI food will respond differently to the same procedure. Boiled potatoes, for example, have far less effect on blood sugar levels than baked ones. So, in order to have a good blood sugar balance, knowing how to prepare low-GI meals is necessary.
Low Glycemic Index Foods and Their Pros
Improved and more stable blood sugar management
- Better control over the urge for food
- Better diabetes management
- Lower chance of insulin resistance
- Complications of Diabetes diabetics are less likely to_EXISTS.
- Consistent energy levels
- Improved weight control
- More control over cholesterol which helps with better heart-health
Foods with the Lowest Glycemic Index
Low GI Foods (GI ≤ 55)
- Very Low GI (GI ≤ 10)
- Almonds: 10
- Cauliflower: 10
- Mushrooms: 10
- Onions: 10
- Cheese: 0-10
- Cabbage: 10 or less
- Radish: 8
- Bengal Gram (Chana Dal): 8
- Low GI (GI 11-35)
- Eggplant (Brinjal): 15
- Bell Pepper (Capsicum): 15
- Tomatoes: 15
- Cucumber: 15
- Bitter Gourd (Karela): 18
- Bottle Gourd (Lauki): 15
- Spinach (Palak): 15
- Carrots: 16
- Soybeans: 16
- Okra (Bhindi): 20
- Buttermilk (Chhaas): 20
- Green Peas: 22
- Pigeon Peas (Toor Dal): 22
- Kidney Beans: 24
- Red Lentils (Masoor Dal): 25
- Cottage Cheese (Paneer): 27
- Chickpeas (Chole): 28
- Black Chickpeas (Kaala Chana): 28-32
- Curd (Yogurt): 28
- Mung Beans (Moong Dal): 29
- Pears: 30
- Cowpeas (Lobia): 33
- Apple: 36
- Kerala Red Rice (Matta Rice): 36
- Red Flattened Rice (Red Poha): 38
Medium GI Foods (GI 56-69)
- Whole Wheat Bread: 58
- Brown Rice: 62
- Sweet Potatoes: 61
- Oatmeal (Instant): 65
- Basmati Rice: 58
- Popcorn: 65
High GI Foods (GI ≥ 70)
- Multi-grain Bread: 48
- Black Gram (Urad Dal): 43
- Dates: 42
- Broken Wheat (Daliya): 41
