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Often we hear about the glycemic index. So have you ever tried to know about it? If not then tell you that it is the measurement of carbohydrates present in foods. If your food item has a high glycemic index, it can affect your health in various ways. Especially makes the condition of diabetes much more serious. In such a situation, it is always advised to consume low glycemic index foods.
Keeping this in mind, Healthshots spoke to Poonam Duneja, Director, Nutrify by Poonam Diet & Wellness Clinic & Academy, about glycemic foods. He has suggested the names of many low glycemic index foods. So let’s know about 8 such foods whose glycemic index is very low.
What is the connection between low glycemic index and your health?
According to a study published by PubMed Central on the glycemic index, foods with a low glycemic index are beneficial for controlling blood sugar levels as well as blood pressure and heart health. On the other hand, if you are on a weight loss diet, then it is very important to know the glycemic index of your food items. Because high glycemic index foods can cause you to gain weight.
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Learn here the names of 8 low glycemic index foods
1. Orange – GI 40
Vitamin C is present in abundance in oranges. In such a situation, it is known as an excellent food source to maintain the immune system. At the same time, there is also a lot of antioxidants in it. The glycemic index of oranges is very low, so if a person is suffering from diabetes, consuming oranges can be beneficial for them. Along with this, orange acts as a powerful anti-inflammatory agent.
2. Grapes – GI 53
Grapes are an excellent source of fiber and vitamin B6. Also, its glycemic index is also very low. In such a situation, diabetic patients can also take it in a limited quantity. Its intake keeps the brain function balanced as well as boosts the mood.
3. Oats – GI 55
Oatmeal has a very low glycemic index, plus it’s a great source of fiber. If a person is suffering from diabetes then its consumption can be beneficial for them.
4. Brown rice – GI 50
If you are suffering from diabetes then you should consume brown rice instead of white rice. Because the glycemic index of brown rice is very low. At the same time, carbohydrates are found in it, which slows down the digestion and prevents the blood sugar level from increasing. Along with this, many other important nutrients like fiber are present in it, which all help in maintaining their health.
5. Buttermilk – GI 35
The glycemic index of desi buttermilk or buttermilk is very low. That is why it is known as an ideal drink for diabetic patients. Along with this, the amount of fat and calories is very less and a good amount of protein is found in it. In such a situation, its consumption in diabetes can help you in keeping the blood sugar level balanced.
6. Strawberry – GI 41
Compared to other fruits, strawberries contain very less sugar and are rich in fiber. At the same time, its glycemic index is also normal. Not only this, it is also an excellent source of Vitamin C. If you are suffering from diabetes, then you can make strawberries rich in antioxidants a part of your diet. You can take it in the form of salad, smoothie, etc.
7. Egg – GI 0
The glycemic index of eggs is very low. Therefore it does not affect the blood glucose level. On the other hand, consuming eggs keeps you satisfied for a long time and reduces your calorie intake. Which improves glycemic control and can be beneficial in case of diabetes.
8. Rajma (kidney beans) – GI 24
The glycemic index of kidney beans is very low. Along with this, it is an excellent source of protein and fiber, as well as potassium is present in it and very little amount of fat is found. In such a situation, its use in diabetes can be beneficial for you.
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