The Glycemic Index is a rating system for food that corresponds to how quickly it will raise a person’s blood sugar levels. Low GI foods have a score of 55 or less, while high GI foods have a score of 70 or more. In general those with diabetes should eat more of foods with a low GI. But don’t worry, that does not translate into boring food.
Here are 7 low GI options for you to try.
1. Chickpeas : A great healthy and diabetic friendly option. Toss them into a salad, make a curry to go with your roti, or some yummy hummus to pair with pita bread.
2. Beans and dals : A staple of the Indian diet, all types of dals and beans are high in fibre, slow the absorption of sugar and also lower cholesterol. So no need to scrimp whether it is dal tadka, dal makhani or rajma.
3. Berries : Berries are not just a good option for their low GI, but they pack a punch with their antioxidants and nutrient content. They are also a great way to indulge your sweet tooth.
4. Oranges and citrus fruits : The pulp of orange is a great source of fibre. Eating the whole fruit, rather than as juice, has been shown to even lower the risk of diabetes.
5. Nuts : All types of nuts be it peanuts, almonds, walnuts are a powerhouse food combining low GI and high protein and fat content. A handful of nuts a day are a great addition to your diet plan.
6. Leafy Green Vegetables : Green leafy vegetables have some of the lowest GI values. In addition they are packed with Vitamins, Potassium, Magnesium, iron and even calcium. Whether in salads or cooked as vegetables, they are an important addition to a diabetic diet.
7. Milk and yogurt : Non-fat dairy products have the right combination of carbohydrates and protein and help control glucose levels. Two servings a day in daily diet is a good option.
Eating low glycemic foods should be combined with another eating plan for diabetes like the My Plate method. Also is it not like anything with a high GI is necessarily to be banned from your diet. Some food items with a high GI can and should be included for complete well rounded nutrition. Only be careful to include them in smaller quantities so that the load on your system is reduced.
And don’t look at any of this as a burden but as a challenge. Remember, the one who eats well, lives well!