We have gone through the glycemic index values of hundreds of foods in this blog post, and we prepared a low GI food list for diabetes. It is also a helpful tool for anyone looking to lose weight or have more energy throughout the day.
The glycemic index (GI) is simply a system of eating foods containing carbohydrates. This rating indicates how quickly blood sugar levels will increase when one eats these foods independently. There are two types of GI rating foods, i.e., high GI rated foods and low GI rated foods. Foods with a high GI rating are broken down quickly by your body and rapidly increase blood sugar levels soon after.
Examples of high GI rating foods are:- white bread, potatoes, white rice, etc. Low or medium-GI foods take longer for the body to break down into simple sugars, which results in a gradual rise in blood sugar over time. Examples of low GI rating foods are:- fruits, vegetables, barley, brown rice, etc.
The glycemic index is a concept that essentially measures how much effect the food you eat has on your blood glucose levels. The higher the food's glycemic index, the more pronounced its effect on your body. There are many tables available that list types of foods and their GIs. These tables can give one a greater understanding of what options might be feasible to include in a diet. The GI of a food is considered low when it has a value of 55 or under; high when it has a value of 70 or more; and midrange when it has a value of 56 to 69.
A GI score of 55 makes rolled porridge oats a low-GI breakfast option. Oats also contain beta-glucan, a type of fibre with several health benefits. Steel-cut and rolled oats have the best health benefits and the lowest GI scores. Instant and quick oats are more processed and have a higher GI score.
Low-GI dairy products are healthy additions to morning porridge. Skimmed milk has a GI of 37, while full-fat milk has a score of 39. It is a good source of calcium, which supports bone health. Reduced-fat soy milk can have a GI of between 17 and 44, and full-fat soy milk may score 44.
GI scores will vary among brands. But you can also add it to smoothies that contain low GI fruits, such as apples, bananas, grapes, and mangoes.
Chickpeas provide a good amount of protein and fibre per cup, with 11.8 grams and 10.6 grams, respectively; they also contain calcium, potassium, and vitamin B-9. Chickpeas have a low GI score of 28, making them a low-carbohydrate source. Roasted chickpeas make a delicious and fast snack.
Carrots have a GI score of 39, making them the perfect alternative to bread when enjoying hummus as a dip. They offer a good source of beta-carotene and potassium without the high-fat content of olive oil or dairy cream. These are good for eye health.
Carrots are packed with antioxidants, making them essential to achieving body protection from free radicals.
The GI score of kidney beans is 24, making them a versatile low-GI food. They are also very high in protein and fibre, with 13.36g and 11g per cup. Kidney beans are also low in fat and high in potassium.
The glycemic index provides a classification of carbohydrate-containing foods based on their tendency to elevate your blood sugar levels. Foods with a higher glycemic index will raise your blood sugar significantly faster than those with a lower value. To manage your blood sugar properly, you can apply the basic principles of healthy eating, portion control, and counting carbohydrates.
The glycemic index (GI) is just one method of analysing carbs. It has become very popular in the past two decades because it is a quick, easy, and cheap measure to process. However, earlier this year, a team of researchers came up with a new system for examining carbohydrates. The combined measurement known as glycemic load (GL) incorporates both the GI and the number of carbohydrates in each food item.
A formula calculates a food's glycemic load (GL).
Many people with diabetes are interested in lowering their blood sugar after meals. In general, the lower a food's GI, the better it is for you. You can use this low GI food list for diabetes as a guideline to see which foods are best for you. If you are interested in learning more about how the GI of food can help you, feel free to read this blog post.
The significance of low GI foods can be great for each meal that a person with diabetes consumes. Meats like beef, pork, lamb, etc are low in glycemic index. Additionally, chicken and the protein obtained from chicken is also a good low GI food. Since chicken has fewer carbs, it won’t affect blood sugar levels directly.
Yes, cheese is also low in glycemic index. This means that upon consumption of cheese, the sugars will be released slowly into the body. In other words, eating cheese will not trigger major spikes in the overall blood glucose levels. However, it is important to be mindful of what you are consuming cheese with. A white bread and cheese combination will raise blood sugars
In today’s times, there are several healthy options that a person with diabetes can choose from. Instead of the traditional white bread made out of processed grains and refined wheat flour, a person can eat multigrain bread, whole wheat bread, etc. If you want to avoid bread altogether, roti or wraps can be other good options.
Drinking water regularly can help to reduce blood sugar levels. Since water not only hydrates the body but also helps to flush out the toxins and keeps the kidneys healthy, it is the best drink to consume. It can also help with weight loss. Other low-calorie drinks could be green tea, salted lemonade, etc.
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