The 20 Best Low Glycemic Foods for Blood Sugar Control
The glycemic index(GI) is a measure of the spike in blood glucose level after consuming food containing carbohydrates. According to the value, GI is categorized into 3 types: Low GI (less or equal to 55), Medium GI (56 to 69), and High GI (more or equal to 70).
For controlling the blood sugar level, lower GI foods are recommended especially for patients with diabetes. Incorporating low-GI foods in the diabetic meal plan also helps to reduce the risks of complications that come along with diabetes. Diabetics also don't have to stick to a boring diet plan as the list of low GI foods is never-ending. Follow recipes suitable for you to prepare these foods and give a surprise to your taste buds!
Here is a list of 20 best low-glycemic food items:
1. Citrus Fruits
Citrus fruits such as orange, grapefruit, lemon, and lime are low-GI foods that can satisfy your sweet tooth. Not only good for maintaining blood sugar levels, these fruits are also rich in fibers such as pectin which additionally acts on maintenance of the blood sugar level.
These fruits are composed of polyphenols that protect the body against chronic inflammation including type 2 diabetes. One small to medium citrus fruit is the recommended portion size for diabetic patients.
2. Avocado
Avocados are low-GI food. Avocados contain high fiber which when consumed in moderation can lower the risk of type 2 diabetes by increasing insulin sensitivity. Also, diabetes can create complexions such as heart attack which can be minimized by the healthy fats of avocados which remove bad LDL cholesterol and increase good HDL cholesterol in the body.
One-fifth of a medium avocado makes up the ideal portion size for diabetic-prone individuals.
3. Berries
Different types of berries such as strawberries, blueberries, blackberries, and raspberries are low-GI foods. These fruits are also high in dietary fibers, antioxidants and vitamins that work in increasing insulin sensitivity. Berries contain fructose which does not require insulin to act thereby diabetics can satisfy their sweet tooth without stressing.
A cup of these berries makes up a portion size for diabetics.
4. Peach, plums and prunes
Peach, plums and prunes are low carb-fruits with low glycemic index. Peaches and plums are stone fruits that are also rich in antioxidants and vitamins that help prevent chronic inflammation that leads to type 2 diabetes. Prunes are dehydrated plums which can make it a go-to low GI snack as well. Additionally, the fibers and phenolic compounds in these fruits slow down glucose absorption in the bloodstream.
The recommended serving size is one medium peach, two medium plums and 2-3 prunes per portion for diabetics.
5. Cantaloupe
Cantaloupe (Cucumis melo) is a type of melon fruit that has a glycemic index of about 4. It has a high water content, fiber, antioxidants, phytonutrients and vitamins. Antioxidants and phytonutrients are known to reduce the risk of chronic inflammation in healthy individuals including type 2 diabetes.
One cup of cubes of cantaloupe counts as a serving for diabetics.
6. Eggs And Other Poultry Items
Poultry includes domesticated birds such as chicken, ducks and ostriches. Consuming poultry products is a good choice of low GI food as they have no carbohydrate and hence no GI. Moreover, meats are complete protein and eggs are satiating which makes you consume less carbohydrates
The portion size is one egg and one ounce of meat for a diabetes patient and you can omit the yolk if you are concerned with cholesterol.
7. Fish
The glycemic index of fish is zero hence its consumption does not raise blood sugar levels. Not only low GI food, the fatty acids in fish are also known to lower inflammation and risk of heart diseases in diabetic patients. Salmon, herring, tilapia, sardines, mackerel and cod are some varieties of fish for diabetic patients.
It is recommended to include one ounce of fish per portion for diabetic patients.
8. Low GI Milks
Milk is full of protein, calcium, vitamin D and fats. Along with cow milk, unsweetened plant-based milk such as almond milk and soy milk are also low GI foods. Cow milk can be consumed whole, skimmed or low fat (1 percent or 2 percent). The low carbohydrate level prevents blood sugar from rising.
A cup of any of above mentioned low-fat milk is suggestive portion size for diabetics.
9. Yogurt
Frozen yogurt, Greek yogurt, Skimmed yogurt, whole yogurt and low-fat (1 or 2%) yogurt are low GI-containing dairy products. Whey, a protein found in dairy products has an insulinotropic property which stimulates the production of insulin. These proteins are also known to increase glucose tolerance. In studies done, yogurt among other dairy products was associated with a reduced risk of type 2 diabetes.
The portion size for diabetics is 3/4 cup of plain unsweetened yogurt.
10. Low GI breads
Sourdough bread, Spelt bread, Tortilla with whole grain and heavy mixed grain breads carry low glycemic index. When you are counting carbs on your diet these breads can provide maximum benefits if they come fresh out of your oven or local bakeries. However white and processed breads are not considered low GI food.
One slice of whole-grain bread is a proper portion size for diabetics.
11. Low GI Cereals
All Bran cereals, All-Bran Buds with Psyllium cereal, oat bran and oat steel cut are perfect low glycemic index foods. Cereals have the property of making us full for a longer period which prohibits us from eating haphazardly as well. If you are looking for breakfast including low carbohydrates, you can include these unsweetened cereals on your wishlist.
Three tablespoons of cereal is the recommended breakfast portion size for diabetics.
12. Low GI Grains
Whole grains over refined grains can help to maintain blood sugar levels. Many intact grains such as quinoa, barley and rice (converted or parboiled) are low-GI foods. Additionally, bulgur, pulse flour, mung bean noodles and pasta (al dente or firm) also fall under this category. The high fiber content provides extra health benefits such as reduction in heart diseases.
1/3 cup cooked rice/ quinoa and 1/2 cup pasta/ mung bean noodles are recommended proper portion sizes for diabetics.
13. Popcorn
Popcorn has low glycemic index of 55 and less calories. So, it can be a perfect snack to maintain the blood glucose level for both healthy and diabetic patients. Additionally, popcorns is a whole grain full of fibers and vitamins that reduces the risk of type 2 diabetes.
The serving size is 3 cups of air-popped popcorn.
14. Winter Squash
Winter squash has a low glycemic index of 51. This dense food high in fiber can be used by the body to slow down the absorption of glucose in the body. This helps in improving blood sugar levels in diabetes patients. Additionally, the presence of vitamin C also helps to reduce blood glucose levels in people with type 2 diabetes. You can make it your yummy side dish by roasting it on the oven or making soup out of it.
The recommended portion size of cooked winter squash for diabetics is 1/2 cup.
15. Sweet Potato
Sweet potato also falls under low GI food with a measure of 54. Additionally, these foods are rich in beta carotene and fibers preventing the risk of type 2 diabetes in healthy people and adding health benefits in diabetes patients. The availability of fructose does not require insulin for digestion and can help you satisfy your sweet tooth without harming your health condition.
The portion size however is relatively lower than other foods which is half of a boiled sweet potato per meal.
16. Baked Beans
Although full of starch, baked beans have a low glycemic index of 40. This low value relates to the slow release of glucose in the bloodstream which can be included by diabetes patient in their diet plan. The fibers in the food help you keep full for a long period of time. As sugar is added to baked beans, it is important to choose varieties with no added sugar.
The standard serving size of baked beans is half a cup.
17. Lentils
Lentils also carry a low GI value of 32. These foods are rich in protein and fiber on the other hand which reduces the risk of type 2 diabetes in healthy individuals. Split chickpeas, green gram and legumes are perfect for controlling sugar levels in diabetes patients.
The recommended portion size of lentils is 4 tablespoons.
18. Chickpeas
Chickpeas carry a low glycemic index of 28. These legumes are also rich in protein and fibers that slow down the absorption of glucose in blood. Studies have shown the ability of chickpeas to lower blood sugar levels by low starch digestibility and hormonal effects as well.
The recommended portion size is 1/3 cup of uncooked and 2/3 cup of cooked chickpeas.
19. Soybeans
Having a very low glycemic index of 15, soybeans are the perfect snacks for you to munch on. Being a good source of protein and fibers, the blood glucose level is regulated by maintaining slow absorption. Studies have demonstrated that the intake of soybeans and soybean products is associated with a low risk of type 2 diabetes.
A cup of soybeans (120g) is recommended portion size for diabetics.
20. Romano Beans
Romano beans hold low glycemic beans of 35. These Italian flat beans are quick to cook, delicious and supremely healthy. Being protein and fiber-rich foods, these beans slow down carbohydrate absorption and keep you satiated for a long time.
The serving size of Romano beans is half a cup for diabetics.
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