What are The 6 Best Low Glycemic Index Foods?

Diabetes has become such a common illness these days that even young people worry about getting diabetes. Their worries are not baseless because our lifestyles have become sedentary, and our foods are often unhealthy, and both of these factors often cause diabetes. If you have a family history of diabetes or if you already suffer from it, one of the most crucial factors to take into account to keep yourself safe is the amount of carbohydrates in your diet. 

The term glycemic index (GI) describes the rating that is applied to various food products based on the amount of carbohydrates they contain or the rate at which they increase blood sugar levels. Foods low in glycemic index are best for your health if you want to control your blood sugar levels. Let us take a look at the top foods that are low in the glycemic index and are beneficial for your health. 

What Is the Glycemic Index?

Foods high in carbohydrates are ranked using the glycemic index (GI), a system of classification based on how these foods affect blood sugar levels. The rate at which food is broken down and absorbed into the body circulation is estimated by the GI and its scale range is 0 to 100. Foods with a low GI have a score of less than 55, moderate GI foods fall under the 56–69 range, and high GI foods have 70 or higher points. Pure sugar, or glucose, has a GI of 100, and items like meat, which has no carbs, have a GI of 0. The effect of a meal on blood sugar increases with its GI ratings, and that’s why foods low in glycemic index are healthy. 

The GI system has some significant disadvantages even though it can be a helpful tool for assessing how food affects blood sugar. For example, the GI does not take into consideration significant variables like the amount of the meal and the side dishes. While eating plain rice could result in a blood sugar surge, rice paired with protein, like chicken, and vegetables, like broccoli, may not have the same effect on your body. A few nutritious, high-carb foods also share GIs with highly processed meals. For example, despite the fact that watermelon has many more nutrients, including fiber, vitamins, and minerals, a Mars chocolate bar has a lower GI than a slice of the fruit. This issue has made the GI system a contentious issue among healthcare professionals and dieticians.    

6 Best Low Glycemic Index Foods

1. Protein-Rich Foods
   Fish, eggs, poultry, and beef all have GI values of 0 since they have very little or no carbs and don't significantly affect blood sugar levels. Foods high in protein have a slower rate of digestion, which prolongs feelings of fullness and reduces blood sugar spikes. Reducing the effect of a meal on blood sugar can be achieved by combining meals strong in protein, such as chicken or eggs, with those heavy in carbs, such as grains. For this reason, it's often advised that diabetics combine their carbohydrates with low glycemic foods, such as protein, to maintain their health.
   
   According to one study, the post-meal blood sugar levels of individuals with type 2 diabetes were low when they ate grilled chicken and a low-carb salad, but they went high when they consumed carb-based meals.
   
   
2. Nuts and Seeds
   Nuts and seeds are low glycemic foods because they are high in fiber and plant-based protein, which can both reduce the rate at which blood sugar is absorbed. A low GI is found in most nuts, including macadamia nuts, almonds, pecans, peanuts, and hazelnuts. Research indicates that consuming more nuts and seeds may help improve health indicators in diabetics, including insulin levels, fasting blood sugar, and hemoglobin (HbA1c), a sign of long-term blood sugar management.
   
   Consuming a higher amount of nuts and seeds may also assist persons who are prediabetic or at risk of type 2 diabetes to reduce their blood sugar levels after meals. Participants in recent research with prediabetes who ingested 20 grams of almonds 30 minutes before each meal for three months had significantly lower post-meal blood sugar, HbA1c, and insulin levels in comparison to a control group.
   
   
3. Berries
   All berries, including blackberries and blueberries, have low GI, and they are just as beneficial as the popular low glycemic fruits.
   
   Blackberries in particular are quite nutrient-dense, contain antioxidants, and frequent consumption has been linked to a lower risk of heart disease, and reduction in chronic inflammation. Additionally, consuming blackberries every day improved insulin sensitivity and fat burning in a research with 26 obese or overweight men on a high-fat diet.
   
   Raspberries are another popular berry that are high in some important vitamins and minerals and low in calories. As a matter of fact, one cup (140 grams) of raspberries supplies almost 50% of the daily required amount of vitamin C, and 41% of the daily required amount of manganese. Raspberries, like blackberries, are abundant in antioxidants that fend against illness and keep you healthy.
   
   
4. Non-Starchy Vegetables
   Vegetables that are not starchy have a low carb count and often a high fiber content and fiber reduces the rate at which food gets absorbed into the body and the blood circulation. Research indicates that diets rich in fiber are advantageous for those suffering from obesity, type 2 diabetes, and several other health issues linked to elevated blood sugar levels. The popular non-starchy veggies with low GI are cabbages, mushrooms, zucchini, lettuce, and broccoli. Increasing your intake of fiber by including low-GI, non-starchy veggies in your diet is a simple approach to support good blood sugar regulation.
   
   
5. Fruits
   Fruits contain a lot of carbohydrates, but many of them also have a low GI and can help maintain normal blood sugar levels. According to research, eating fresh, low glycaemic fruits can help prevent type 2 diabetes from occurring and assist those who already have the disease in better regulating their blood sugar levels. Increasing fruit consumption was found to lower fasting blood glucose concentrations in individuals with type 2 diabetes, according to recent research. The best low-GI fruits are avocados, pears, and apricots.
   
   
6. Beans and Lentils
   Despite having a high carbohydrate content, beans, and lentils often have a low GI in the glycemic index chart because of their high fiber and plant-based protein content, which helps prevent blood sugar increases after meals. Beans and lentils are high in magnesium, a mineral that is often lacking in many people’s diets. Magnesium is essential for glycemic management, and increasing its intake may be beneficial for those with high blood sugar. Research indicates that individuals with diabetes who have low blood levels of magnesium experience worse glycemic control than those with greater amounts of magnesium. 

Final Remarks

The Glycemic index chart helps you understand which foods can instantly spike your blood sugar levels after your meal. Any kind of carbohydrates that you eat are broken down by your digestive system into simple sugars that go into your circulation, but varying forms of carbohydrates have different impacts on blood sugar. That is why the glycemic index (GI) is used to rank meals based on how they affect your blood sugar levels. Consuming foods with a low GI rating is recommended for diabetics and pre-diabetics because low GI foods are slowly digested and absorbed, generating a slower and smaller rise in blood sugar levels.  

If you suffer from diabetes, contact Pathkind Labs to get a blood sugar test today