Fortunately, with the coronavirus pandemic, Americans have been encouraged to eat more nutritiously wholesome foods. These types of foods are low-glycemic. They are also considered as being low-carb as well as low-fat, and more.
Low-glycemic foods help balance blood sugar levels. This can prevent and even reverse prediabetes. It can also help lower your overall risk of developing type 2 diabetes.
But what are low-glycemic index foods? Keep reading our printable list of low glycemic index foods to learn more.
What is Glycemic Index and How Does It Impact Health?
Low glycemic index foods are those foods that, when consumed, have minimal impact on the individual’s blood sugar levels. The glycemic index (GI) measures the speed at which carbohydrates are digested and absorbed into the bloodstream.
The speed of digestion and the resulting rise in blood sugar are calculated according to a GI scale of 1-100. The higher the GI, the faster the rate of absorption, and the faster the foods’ sugar levels rise.
Low Glycemic Index Food List
Low glycemic index (GI) foods are great for diabetics, as they have a slow absorption rate when compared to high GI foods. Low GI foods provide steady energy without causing a huge spike in insulin. They are also better for people who are trying to lose weight since they help with keeping blood sugar stable, reduce cravings, and decrease overall appetite.
Additionally, you can try managing blood sugar with Lysulin along with adding the below list of common examples of low-GI foods to your diet.
Vegetables
Vegetables are a great example of foods with a low glycemic index, as they are high in fiber and other nutrients while also being low in sugar. In general, non-starchy vegetables are the best option for those trying to maintain a low glycemic diet. Vegetables like:
- greens
- carrots
- broccoli
- mushrooms
- asparagus
- cabbage
- peppers
- onions
Fruits
Fruits generally have a low GI score, as many of them contain natural sugars and starches that are slowly digested and absorbed. Fruits like:
- apples
- pears
- blueberries
- peaches
- blackberries
- oranges
- strawberries
- grapefruits
- watermelon
- apricots
- cantaloupe
- mango
- kiwi
- passion fruit
Legumes and Whole Grains
In general, legumes and whole grains have some of the lowest glycemic index ratings. Legumes, such as:
- peas
- beans
- lentils
- peanuts
Whole grains such as:
- wheat
- oats
Dairy Products and Certain Animal Proteins
Dairy products and certain animal proteins are low GI choices, providing an excellent source of necessary nutrients. Dairy products such as:
- milk
- cheese
- yogurt
These can help control appetite by making one feel fuller for longer periods. Additionally, yogurt provides gut-friendly probiotics and can be consumed with added fiber to help reduce insulin response.
Animal proteins such as:
- eggs
- chicken
- turkey
- beef
- fish
Salmon and sardines also contain high levels of omega-3 fatty acids, which are beneficial for overall health.
Use This Printable List of Low Glycemic Index Foods Today
Low glycemic index foods are great choices for improved nutrition, improved energy levels, and regulated blood sugars. Eating foods with a low glycemic index will help to create a well-rounded and healthier diet.
Try exploring some of the top options in this printable list of low glycemic index foods today and feel the difference yourself!
