Glycemic Index Diet
Glycemic index diet comprises of foods which are low on glycemic index or in simple language do not spike sugar levels after eating. People often get confused by assuming that foods low on glycemic index are non-sweet foods, this is wrong assumption. Glycemic index diet may contain foods which are sweet in taste but low on carbs and eventually do not supplement sugar after digestion. People suffering with diabetes are recommended to eat low glycemic diet on regular basis to prevent sudden surge in sugar levels which can be hazardous to health and increase chances of stroke to raise life-threatening condition.
Carbohydrates present in foods are broken down in the body very quickly and release glucose which raises sugar level. The foods which are low on glycemic index are the ones which contain fewer carbohydrates which do not pike sugar levels. Some foods contain healthy carbs which get digested slowly and prevent excess calorie intake by preventing hunger for a long time. Such foods are also included in glycemic index diet as these prevent fat gain due to excess calorie intake.
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Low Glycemic Index Foods for Diabetics
Read Full Details Here Low Glycemic Index Foods for Diabetics
Here is list of foods which are commonly used and have low glycemic index, however to prepare a glycemic index diet include foods more in the diet which are below 55 on glycemic index. Include foods which are within 55-70 on glycemic index in moderate quantities, and simply minimize the intake or completely exclude foods within 70-100 on GI.
Grains – Best Healthy Diet for Diabetics
These are recommended as part of healthy diet for a diabetic as these are rich sources of fibre and provide nutrition. These are low on harmful carbs and hold a low value on glycemic index. Some of the wholegrain which are part of glycemic index diet are – barley and pasta, these are low on glycemic index but contain gluten, so people having gluten sensitivity or facing symptoms of IBS shall avoid these, otherwise these are good foods for a low GI diet. Brown rice, Ezekiel’s bread, oatmeal, noodles of rice and green lentil are low on GI and supplement carbs within range of 15 to 25 grams. These too can be part of a low GI diet. Note that readings for these grains are for 2-3 cups of quantity.
Legumes – Foods Healthy for Diabetics
These are very useful foods for diabetic and also for healthy people as these supplement fibre and protein in high dosage. These are veggie choices for growing muscles and keeping calorie intake lower to burn fat. Include lentils in your diet, you can eat all types of lentils and half cup of these supplement carbs between 15 grams to 19 grams per serving which makes them very low on GI. Other than lentils all types of beans are safe and nutritious foods to eat for a diabetic. These too are low on GI and have low carb content. Chickpeas and split peas are also part of glycemic index diet as these have 15-19 grams of carbs per half cup.
Dairy Products – Best Natural Products for Diabetics
These foods are often denounced and not included in various types of diets due to high saturated fats and carbs. But if used without added sugar some types of dairy products are very low on GI and supplement low quantity of carb but higher nutrition. Almond milk supplements almost no carb whereas Greek yoghurt, fat-free plain yoghurt and fat-free or skimmed milk are low on GI due to nominal carb content. Soy milk and ice-cream are other low GI foods from this category. The readings are of one cup of quantity and when no sugar has been added. These are included in glycemic index diet as these supplement range of minerals and keep bones and muscles healthy and energized.
Fruits – Best Diet for Diabetic Patients
These are sources of vitamins, minerals and nutrition cannot be complete without their inclusion. There are some types of fruits which are low on GI and included in glycemic index diet. Half cup of berries, one cup of papaya chunks, and one cup of cherries are low on GI with healthy carb supplementation. One medium sized orange, apple, nectarines, grapefruit and ripe banana are also healthy foods to be eaten as a part of glycemic index diet.
Two whole pears, 5 whole apricots and one large peach are also fit to be consumed as low GI diet. One-third part of large mango, one wedge of cantaloupe and one wedge of watermelon can also be part of glycemic index diet due to low carb content. However fruits like watermelon, cantaloupe, pineapple and cherries shall be used in moderate quantity as these are close to reading of 70 on GI.
Herbal Teas – Natural Diet to Control Sugar Level
These are also part of glycemic index diet as these supplement antioxidants and when consumed without sugar remains low on GI. Green tea is one of the favourite drinks which are part of healthy diet for diabetics. All type of nuts like almonds, walnuts, pistachios etc. are good snacks to be consumed with glycemic index diet. These are nutritious and full of minerals which keep energy levels higher and maintain sound health.
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