Low-Glycemic Foods List: Best Diet for Diabetes
The glycemic index is the basis for the low glycemic (low GI) diet (GI). Weight loss, lower blood sugar levels, and a reduced risk of heart disease and type 2 diabetes have all been linked to following a diabetes diet, as revealed in several scientific studies. However, it has been said that the ranking system needs to be more dependable and accurately portray the overall healthiness of foods.
This post will teach you about the low GI diet and list of foods for diabetics.
What is glycemic index?
In its most basic form, the glycemic index (GI) is a method for selecting carbohydrate-containing foods. If you want to know how rapidly your blood sugar will rise after eating these items, this rating is for you. Foods can be classified as either high GI or low GI, depending on how quickly the body absorbs them. Faster digestion and absorption mean more elevated blood sugar levels shortly after eating a high-GI food.
Foods like white bread, potatoes, white rice, etc., have a high glycemic index and should be avoided. Foods with a low or medium glycemic index (GI) take longer to metabolise into simple sugars; therefore, they raise blood sugar more slowly but steadily than higher GI foods. Fruits, vegetables, barley, brown rice, and so on all fall into foods with low glycemic index.
The best low-glycemic food list
- Oats
Oats, specifically rolled porridge oats, have a low glycemic index (GI) score of 55, making them a good choice for breakfast and perfect food in the list of foods for diabetics. Beta-glucan, a kind of fibre found in oats, has been linked to various health advantages. Regarding health benefits and glycemic index (GI) scores, steel-cut and rolled oats come out on top. Due to their increased processing, the GI value of instant and quick oats is more excellent.
- Milk
Breakfast cereals with low-glycemic-index dairy toppings are an intelligent choice among diabetic diet food list. When compared to whole milk, the GI for skim milk is 37. A high calcium content helps keep bones strong and healthy. Full-fat soy milk can have a GI of 44, while low-fat soy milk can range from 17.
In terms of glycemic index, different brands will have different results. However, you may incorporate it into smoothies made with low gi food like apples, bananas, grapes, and mangoes.
- Chickpeas
Per cup, chickpeas have 11.8 grams of protein and 10.6 grams of fibre; they are also a good source of calcium, potassium, and vitamin B-9. Regarding carbohydrates, chickpeas are pretty low on the GI scale at only 28. A tasty and quick snack is roasted chickpeas. It is a perfect choice in diabetic diet food list.
- Carrots
With a GI of only 39, carrots are a healthy and delicious alternative to bread when snacking on hummus. They're low-fat and a healthy alternative to olive oil and dairy cream, providing a wealth of nutrients, including beta-carotene and potassium—these aid in maintaining healthy eyes. Carrots are an essential part of a low gi food because of the abundance of antioxidants they contain.
- Kidney beans
Kidney beans have a GI of 24, making them a flexible low-GI option. Protein (13.3 g) and fibre (11 g) content are also exceptionally high per serving size. The potassium content and low-fat content of kidney beans are also notable for diabetes diet.
Conclusion
On a low glycemic diet, you avoid foods high in glycemic index (GI) and instead eat foods with low glycemic index. The risk of developing cardiovascular disease and type 2 diabetes may be reduced by following this diet, which may help you shed excess pounds
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