Food has always played an essential role in our lives! However, for people with diabetes, it is important to track what they eat and when they eat it. Because of this, they must be aware of the “Glycemic Index” of each component of their diet.
The glycemic load, abbreviated as GL, estimates the impact a given food has on the amount of sugar absorbed by the blood. This calculation takes into account both the GI as well as the number of carbohydrates that are contained in one serving of the food.
Products Found to Have a Low Glycemic Index
Here is the list of foods that are low in glycemic index and are good for people with diabetes!
1. Apricots (Dried)
It can be challenging to locate and keep fresh apricots. They are removed from the fruit before reaching full maturity to prevent them from turning black. After that, they go through a process of natural processing before being shipped.
The glycemic load of an apricot is 9g and glycemic index is 32.
2. Pears
Pears have a subtly sweet taste. The recommended daily allowance (RDA) for fibre is fulfilled by one pear. You should always keep the peel on when you eat them because they contain more nutrients.
The glycemic load is 4g, and the glycemic index is 38.
3. Apples
Apples are an excellent food choice for their high fibre content. Just eating one apple will quickly satisfy your daily fibre intake requirements. Apples are delicious because they combine sweet and sour tastes, and their texture is crunchy. In addition, apples are easily accessible at any time of the year.
The glycemic load is 5 g, and the glycemic index is 39.
4. Oranges
Oranges are one of the best food sources for vitamin C. This is because they have 83 milligrammes of vitamin C in them. So one orange has 140 grammes of fibre, roughly 10% of the daily recommended value for fibre intake.
The glycemic load is 5 g, and the glycemic index is 40.
5. Plums
Plums are notoriously difficult to find at the supermarket because of their susceptibility to damage. But, on the other hand, you can eat dried plums to reap the health benefits of many medical conditions. Still, you should be careful about the quantity you consume.
The glycemic load is 2g, and the glycemic index is 40.
6. Strawberries
This fruit is very beneficial to one's health due to the presence of antioxidants, vitamin C, and fibre in its composition. One cup of strawberries, for instance, has a higher vitamin C content than one orange.
The glycemic load is 3g, and the glycemic index is 41.
7. Peaches
Peaches contain an abundance of essential vitamins and minerals. For example, they provide 6% of the daily value for vitamin A and 15% of the daily value for vitamin C. Peaches are an abundant source of vitamin E and vitamin K, as well as niacin and folate.
The glycemic load is 5 g, and the glycemic index is 42.
8. Grapes
Additionally, vitamin C can be found in very high concentrations in grapes as they contain a significant amount of vitamin B-6. Moreover, they are also regarded as one of the most effective ways to enhance one's state of mind and capacity to think clearly.
The glycemic load is 5g, and the glycemic index is 53.
9. Milk
Milk is an excellent source of various nutritional values. However, along with calcium, it has the lowest GL index compared to any dairy product.
Glycemic index 37-39
10. Oats
Beta-glucan has many health benefits and is the best breakfast alternative. Try to consume steel cut or rolled cuts than processed or instant oats because instant oats are higher in GI.
Glycemic index- 55
11. Chickpeas
Chickpeas can be used as an option for white rice or potatoes with an excess Glycemic index. It has potassium, vitamin B9 and calcium.
Glycemic index- 28
12. Carrots
Carrots are rich in Vitamin A (beta carotene), which is good for the eyes. They help to prevent cell damage and also have antioxidants.
Glycemic index- 39
13. Rajma (Kidney beans) (Kidney beans)
Kidney beans are essential for diabetes patients as they are low in fat and protein and contain potassium and fibre.
Glycemic Index- 24
14. Lentils
They are a source of potassium and phosphorus; they can also be included in lunch and breakfast bowls.
Glycemic Index- 32
15. Coconut
Coconut contains the antioxidant selenium, which protects cells. In addition, coconut is a good source of carbs, proteins, and manganese, which is essential for bone health.
Glycemic index- 45
16. Brown rice
Brown rice can be added to lunch or dinner as it contains fibre and is low in carbs. In addition, it prevents stroke or heart disease due to the presence of magnesium.
Glycemic index- 55
The Bottom Line
As per one study on diabetes patients, having low glycemic index foods helps maintain blood sugar levels in the long run. Some foods are high in GL, but having them in small quantities can work the same as a low GI. You can avoid high GI foods, but looking out for the amount of food you consume is recommended.
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