Sep
Medical Reviewed by Shruti Mundhra, Post Graduate in Food and Nutrition
The latest trend in healthy eating is focussing more on Low Glycemic Index food.
Let us understand it this way that glycemic index (GI) ranks foods based on the impact they have on our blood sugar level.
Table Of Contents
What Is Glycemic Index (GI)?
Since the whole nation is making an effort to be more health-conscious, the latest trend in healthy eating is focussing more on Low Glycemic Index food.
Let us understand it this way that glycemic index (GI) ranks foods based on the impact they have on our blood sugar level.
According to this, the index ranks foods on an ascending scale of 1 – 100 by measuring the rate of release of sugar upon their consumption [2].
So the higher a food’s glycemic index, the higher it elevates the amount of glucose coursing through your veins.
This overload of glucose in the body leads to a swing in blood sugar level which ultimately increases our carbs craving, and as a result, we overeat. So we decided to bring to you 20 foods that have a significant low glycemic index.
20 Foods With Significantly Low Glycemic Index
1. Oats
Oats are a great way to keep your blood sugar levels at a stable level for a number of hours [3].
On top of that, oats are full of fiber, which can improve the digestive system, and helps in maintaining blood pressure.
2. Strawberries
Strawberries have a Glycemic Index rank of 40 and are a really tasty way to keep your blood sugar levels down [4].
They are full of antioxidants that help in fighting against free radicals and helps in cell regeneration.
3. Orange
Orange has a GI rank of 40 and is a great source of vitamins and antioxidants.
It can boost your immune system and keeps your blood sugar at stable healthy levels.
4. Cashew Nuts
Cashew nuts are low in GI index, with a ranking of 25 and give you a nice boost of monounsaturated and polyunsaturated fats, along with iron and magnesium.
5. Peanuts
Another great nut for snacking on, peanuts are full of good fats, help stabilize your blood sugar and can even be used as an ingredient in recipes.
They have a GI ranking of 13, and peanut butter is a great sweet treat that does not give you a sugar rush [7].
6. Hummus
Hummus GI scale ranking is incredibly low, it comes in at just 6. This means that hummus has practically no effect on your blood sugar levels, making this chickpea dish perfect for people with diabetes.
7. Sweet Potato
Whether you are eating it as a dessert or as a savoury ingredient, sweet potato has a low GI rank of 48 [9].
It does, of course, affect blood sugar levels, but it is low compared to lots of other foods.
8. Brown Rice
Brown rice is a far better alternative to white rice [10].
It is far more nutritional than white rice, which has a GI rank of 87 – and brown rice has a much lower GI rank of 50.
However, the maximum ranking for a low glycemic food is 55, so brown rice is only just within this category.
9. Lentils
Lentils are great for those who are conscious about their blood sugar, with a low GI ranking of 30 [11].
They will help you feel fuller for longer, help you lose weight and are packed full of fiber and vitamins, making them an all-around great food.
10. Natural yogurt
Natural Greek yogurt is becoming more and more popular. It provides good bacteria, a good dose of protein and even has a low GI rank of 33, making it ideal for breakfast [12].
11. Milk
Like yogurt, milk has a low GI rank, coming in at 31. It provides you with plenty of calcium, vitamin D and protein, making it great for your bones and your overall health.
If you are not lactose intolerant, be sure that milk or other dairy products are a part of your diet.
12. Pears
Pears have a low GI ranking of 41 [13]. These nutritious fruits offer plenty of fiber, and are perfect for people who want a delicious dessert without raising their blood sugar levels.
13. Apple
Apples have a GI ranking of 34, and they score better than a lot of other fruits [14].
They are full of vitamins, minerals and fiber, helping your digestive system. They are also extremely low in fat and calories!
14. Quinoa
Increasingly popular with vegans and vegetarians, quinoa is a gluten-free grain that is extremely versatile.
It can be served in a lot of ways, it is full of protein and has lots of fiber, along with a handful of vitamins and minerals. Despite this, its GI rank is 53.
15. Mushrooms
It has an exceptionally low GI ranking. At just 10, mushrooms are ideal for diabetics, providing lots of nutrition and even anti-cancer properties.
16. Cauliflower
Like broccoli, cauliflower has a low GI rank, at just 15 [15]. This vegetable has a number of phytonutrients that are great for the body, and it has a lot of antioxidants that help protect your cells and your body from developing cancer.
17. Kale
It is one of those amazing dark green leafy vegetables that are rich in antioxidants and vitamins. Kale also has a GI rank of between 2 and 4.
With kale, you will get vitamin C and A, as well as plenty of fiber and iron. Not to mention, it’s also super low in fat and calories.
18. Cabbage
Like kale, cabbage is a dark green leafy vegetable full of vitamin C. It is also one of the lowest GI ranking vegetables with a rank of 10.
19. Carrots
These are considered one of the healthiest vegetables around. According to a report from Harvard Medical School carrots have a low GI of 47 which can change due to the form you have the vegetable in.
When you boil the vegetable the GI drops by few points to 39 while fresh carrot juice has a GI of 45.
20. Peas
Finally, don’t forget about the humble pea [16]. With a GI rank of 39, they are still very good for keeping your blood sugar down, and they have just 80 calories in a 100-gram portion.
So there were a few food items low of Glycemic Index and highly recommended for diabetic patients.
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Nice article, full of required information. I am a PCOD patient and this article of yours is of great help in selecting the right kind of food. Thanks!