Six foods with low Glycemic Index
By Nmami Agarwal
Glycemic Index (GI) is a scientific ranking of carbohydrate foods from 0 to 100 based on how much and how quickly it raises blood sugar levels in the blood two three hours after eating. This is related to how quickly a carbohydrate-containing food is broken down into glucose.
Low Glycemic Index
Low GI foods have GI of less than 55(0-100). It produces lower, more stable blood sugar levels and therefore can help control diabetes. Foods with low GI also help feel fuller for longer, which can help to control appetite and assist with weight management.
GI is affected by the levels of starch, type of sugar- lactose (sugar milk) and fructose (fruit sugar) both have low sugar than sucrose (table sugar). It is also affected by the storage time and ripeness. More ripe fruit has a high GI value. Cooking and processing food increases GI. Fat and protein also increase GI levels.
Foods with low GI levels
- Oranges: Glycemic Index (GI) =40. Oranges have low Glycemic index and low Glycemic load. It increases Vitamin C in body and it also has high fibre which prevents spikes in blood sugar.
- Dried Apricots: Glycemic Index (GI) =32. Apricots have low glycemic levels and loads. They can be consumed in small quantity since they have higher carbohydrate than whole fruit so it is a great alternative to be taken in moderation.
- Lentils: Lentils have GI values ranging from 18 to 52 depends on the type and preparation. Boiled lentils have lower GI and can be a perfect staple food for diabetic patients.
- Quinoa: Quinoa has 53 GI based on 150 g servings. Quinoa digests slowly, enter bloodstreams gradually and do not cause harmful blood sugar spikes.
- Oats: Oats has low GI; it can help in maintaining glucose levels. It can be beneficial for diabetic patients who need to control sugar levels. Oat cheela is also beneficial with people of heart-related problems. You can also consume oats in the form of roti, poha, porridge or smoothie.
- Zucchini: Green Zucchini is a low GI food and does not elevate blood sugar levels. It has fewer calories, high fibre and Vitamin A. The vegetable is recommended for diabetic patients.
Over to you
Low GI diet helps in dealing with Type1 and type2 diabetes, low GI and high protein diet also help in reducing weight. A healthy diet is not just essential for diabetic patients but for everyone.
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