Low Glycemic Index: 6 Low GI Foods To Incorporate Into Diet

Date December 8, 2017 17:49

If you have a health condition, foods that are good for healthy people may not be so beneficial for you. This is why special diets are designed for people with various health problems to keep their condition in check and prevent it from getting worse. For example, low GI diet is one of those doctors recommend to people with diabetes.

6 foods with low glycemic index

Glycemic index (GI) is a number that shows the rate at which foods cause blood sugar levels to increase. Glycemic index of 55 and less is considered low. GI of 56-69 is medium. If the number is 70 or higher, it’s considered high.

People with diabetes are recommended to eat low GI foods to avoid spikes in blood sugar levels. Some people who don’t have diabetes use this diet to lose weight, and it may also help lower the risk of heart problems.

Here are 6 foods that you can incorporate into your low GI diet:

1. Hummus

Hummus is a salad dip made from chickpeas and its GI is only 6. Beans, peas, and lentils are generally low on the GI scale.

2. Beans

Kidney beans have an average GI of 34, which, as with other foods, depends on the method of preparation.

3. Carrots

Carrots are rich in vitamins, fiber, and beta-carotene and have a GI of 39. Other non-starchy vegetables have low GIs, too.

4. Apples

Apples have an average GI of 36. When it comes to fruits and vegetables, their GIs depend on ripeness.

5. Brown rice

Steamed brown rice has a GI of 50. The GI of grains and foods made from grain depends on the degree of processing – the less processed they are, the lower their GI is.

6. Whole-grain bread

Whole-grain bread (GI of 51) is a nice alternative to white bread (GI of 71).

These are just a few foods with low glycemic indices; you can find a lot more at Harvard University’s website,or look them up in the GI Database created by the University of Sydney.

It’s important to keep in mind that only foods that contain carbs have GIs. Just as important is the fact that not all low GI foods are good for you, and high GI foods aren’t necessarily bad. For example, chocolate has a low GI and may bring you some benefits, but it doesn’t mean you can eat loads of it. GI of potato chips is lower than that of oatmeal, but the latter is much more healthful and nutritious. If you have diabetes you don’t have to eliminate all high GI foods from your diet. You can eat them in smaller amounts together with low GI foods to decrease the overall GI of your meal.

Moderation is key to any healthy diet. A good diet has to be diverse and nutritious, whether it’s low GI diet or other meal plans.

Source: WebMD (1), WebMD (2), Harvard Health, My Body and Soul

READ ALSO: 6 Low-Calorie Foods For Weight Loss: From Apples To Yogurt

This article is purely for informational purposes. Do not self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information stated in the article.