This blog about Low glycemic index foods that are nutrient-rich options that offer sustained energy and stable blood sugar levels. These foods are characterized by their ability to break down slowly during digestion, leading...
With the increased risk of Diabetes and heart-related disorders, the need for low glycemic foods is rising as they prove to be very beneficial for patients who have diabetes and heart disease low glycemic can help to control this situation by adding to our diets can maintain the cholesterol level and help you to attain healthy body weight, improves Metabolism and make the body more efficient and proactive, So include it into your diet and improve the quality of your life
Glycemic Index Classification
Glycemic index level is classified according to the amount of carbohydrate present in the food as per the criteria set by the international standard, The types are
- High Glycemic Index: The GI of food ranges from 100 - 70, has a high glycemic index food. Since these food items increase the sugar level, they are not considered good for a diabetic patient.
- Moderate Glycemic Index: The GI of food ranges from 69 - 56, and has a moderate glycemic index food. and may be recommended for Diabetic patients with a certain condition
- Low Glycemic Index: The GI of food ranges from 55 - 0 with a low glycemic index. Since these food items do not increase the blood sugar level, they are suggested for a diabetic patient.
Foods with Low Glycemic Index
The food items(Cereals, pulses, vegetables, Fruits) that are calculated to have a low glycemic index, that is, less than 55 are listed in tabulated form below:
S.No.
Food Group
Food
Glycemic Index
1.
Cereals
Barley
28
2.
Oatmeal
55
3.
Bran
55
4.
Quinoa
53
5.
Corn
52
6.
Peanuts
13
7.
Spaghetti
46
8.
Poha
Low
9.
Whole wheat
54
10.
Daliya
55
11.
Pulses
Green gram
38
12.
Black-eye peas (Lobia)
33
13.
Chickpea (Chole)
28
14.
Soybean
15
15.
Kidney bean (Rajma)
29
16.
Vegetables
Ladyfinger
20
17.
Green beans
32
18.
Onion
10
19.
Cabbage
0 - 10
20.
Green peas
22
21.
Radish
8
22.
Brinjal
15
23.
Cauliflower
10
24.
Cucumber
15
25.
Carrot
16
26.
Broccoli
10
27.
Peppers
15
28.
Tomato
< 15
29.
Fruits
Apricots
34
30.
Apple
36
31.
Oranges
43
32.
Dates
42
33.
Strawberry
49
34.
Grapefruit
25
35.
Peaches
42
36.
Kiwi
39
37.
Prunes
29
38.
Plum
40
39.
Pears
30
40.
Berries
< 40
41.
Pomegranate
18
42.
Guava
12 (approx.)
43.
Banana
51
44.
Figs
51
45.
Mango
51
46.
Dairy products
Milk
39
47.
Curd
28
48.
Yoghourt
41
49.
Paneer
27
50.
Buttermilk
20 (approx.)
51.
Others
Cheese
0 - 10
52.
Walnuts
15
53.
Almonds
0
54.
Fish
0
55.
Sunflower or pumpkin seeds
25
56.
Meat
0
57.
Eggs
0
58.
Mutton
0
59.
Chicken
0
60.
Beef
0
61.
Dark Chocolate
23
62.
Milk chocolate
42
Benefits of Low Glycemic Index Food
It is essential to have a diet rich in low glycemic index food and should be included in the diet. The major benefits of glycemic index food are;
- Food controls the blood glucose level by regulating the insulin level
- Controls cholesterol level
- Food controls appetite
- Food lowers the risk of heart disease
- Food lowers the risk of type II diabetes
Test That Can Check the Glycemic Index?
Various tests can be used for diagnosing certain conditions associated with a high glycemic index like Diabetes tests, Sugar level tests, Vital health Packages etc, Choose the best Diagnostic centre like Ganesh Diagnostic which provides all tests at a minimum price & Discount. They also provide free Blood sample Collection at home, Book an appointment now.
Conclusion
Low glycemic food is one of the most versatile and consumed foods that is eaten in the world its low carbohydrate content makes it one of the best foods for the person who are Diabetic and can also be added to our diet to prevent from such kind of disease in future,These foods have good market value and can be consumed on day today basis so if you are choosing it,go for it and make yourself fit & healthy.
FAQs
What is the Glycemic index?
The glycemic index shows the amount of carbohydrates present in the food and is classified according to international standards as low, moderate or high glycemic food
What type of food has a low glycemic index?
Foods like cereals, vegetables, and fruits like bananas, apples, and berries have low glycemic index and they also improve metabolism.
What disease can be caused if the glycemic index is not proper?
Diseases like Diabetes, certain metabolic disorder, Hyperthyroidism & Hypothyroidism can be seen due to improper glycemic levels.
