The Glycemic Index is a rating system for food on 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 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 that helps to control blood glucose levels.
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.
Beans and dals
A staple of the Indian diet, all types of dals and beans are high in fiber. It slows the absorption of sugar and also lower cholesterol. So no need to scrimp whether it is dal tadka, dal makhani or rajma.
Berries are a good option for their low GI. They pack a punch with their antioxidants and nutrient content. They are also a great way to indulge your sweet tooth.
[Also Check How turmeric and Black Jamun can help diabetes]
Oranges and Citrus Fruits
The pulp of orange is a great source of fiber. Eating the whole fruit, rather than as juice, lower the risk of diabetes.
All types of nuts like peanuts, almonds, walnuts are a powerhouse food with low GI and high protein and fat. A handful of nuts a day are a great addition to your diet plan.
Leafy Green Vegetables
Green leafy vegetables have some of the lowest GI values. Also, 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.
Milk and Yogurt
Non-fat dairy products have the right amount of carbohydrates and protein. They help control blood glucose levels. Two servings a day in daily diet is a good option.
Eating low glycemic foods should be combined with other eating plans. Also is it not like anything with a high GI should 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!