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.
