Foods with a low glycemic index tend to cause a slower rise in blood sugar levels than foods with a moderate or high glycemic index. But what are the best low glycemic foods to eat?
Review studies suggest that a low glycemic index diet may help lower blood pressure in healthy adults.
A low-carb diet may also improve blood sugar levels in people with type 2 diabetes, although there is no specific carb count or diet plan for people with diabetes.
This article takes a look at some of the best low glycemic index foods and provides dietary advice for people on a low GI diet.
Whatever your eating rhythm, choose these low GI foods!
The glycemic index (GI) is a scale from 1 to 100. Each food is given a score, and the lower the score, the longer the food takes to raise a person’s blood sugar levels.
The GI score reveals how quickly a food that contains carbohydrates increases blood sugar levels, compared to pure glucose. The GI score for glucose and white bread is 100. Here’s how the scale works:
- Low GI foods have a score below 55
- Medium GI foods: 55-70
- High GI foods: score above 70
Cherries: GI 25
Cherries are not only delicious, they also have one of the lowest GIs of all fruits. Plus, cherries contain anthocyanins, powerful antioxidants that may help protect against cancer.
Broccoli: GI 15
Broccoli is a nutrient-dense, low-calorie, low-GI vegetable. It’s also a good source of vitamins C and K, as well as folate and fiber.
Nuts: GI 15
Nuts are a low glycemic index type of food, making them a good choice for people trying to regulate their blood sugar levels. In addition to having a low glycemic index, nuts are a good source of fiber and protein. They can be enjoyed as a snack or added to other dishes for an extra nutritional boost.
Dark chocolate: GI 25
Dark chocolate has a lower GI than milk chocolate, making it an optimal choice for dessert. It is a real source of antioxidants, which in turn ensure good heart health.
Milk: GI 37 to 39
Combined with morning porridge, milk has a low GI. The GI score of skim milk is 37, while that of whole milk is 39. Milk consumption is important for bone health. According to some studies, regular milk consumption may slow the development of knee osteoarthritis in women.
Chickpeas: GI 28
Chickpeas are low GI legumes, with a score of 28 on the scale. They contain a significant source of protein and fiber, at 11.8 grams (g) per glass for protein and 10.6 g per glass for fiber. It is possible to substitute chickpeas for potatoes or white rice, which have a high glycemic index.
Carrots: GI 39
With a GI value of 39, carrots are a good substitute for bread to be dipped in hummus. They contain beta-carotene, beneficial for eyesight. They are also rich in antioxidants, which effectively protect the body’s cells against damage.
Red beans: GI 24
With a GI value of 24, kidney beans are a flexible food with a low GI. The protein and fiber content are very high, with 13.36g and 11g respectively per cup. Beans are also high in potassium and very low in fat.
Lentils: GI 32
Lentils, which have a glycemic index of 32, make it possible to add low glycemic foods to lunches and dinners. They are rich in protein (17.86 g per cup) and fiber (15.6 g per cup). In addition, they offer an excellent source of phosphorus and potassium.
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