Low Glycemic index foods list for diabetes

What is the Glycemic index? 

Today’s topic is also on Low Glycemic index foods list and I am sure you would find it very useful and would bookmark it for future! The Glycemic Index (GI) is a measure that identifies and explains how much a specific food will increase your blood sugar levels. It’s similar to how a speedometer indicates the speed at which a vehicle is moving.

Today, as our topic suggests, we will discuss a list of foods considered safe for those with diabetes or at risk. These foods can help lower your blood sugar levels and help your pancreas return to a healthier state. We all know the saying, ‘We are what we eat.’ Workouts and exercise can improve your health by 20-30%, but the central part of healing comes from your diet. So, why not make our diet healthy and alkaline, allowing our bodies to respond positively and turn our food into medicine?

Food interlinked to health:

If we consume food with a medium or high glycemic index, it’s evident that this food will increase glucose levels in the body faster. A child or a healthy person can handle medium to high GI foods, as their body can digest and utilise the energy. However, in the case of diabetes, the body is compromised and cannot manage glucose levels as it should.

As a result, due to an overload of carbohydrates and glucose, our body, which is already compromised, struggles to utilise the glucose, leading to other diabetic complications such as liver disorders, blood pressure issues, dizziness, and more.

It is always recommended for someone with diabetes or prediabetes to stick to low to medium GI foods. The more you choose low or lowest GI foods, the faster your body will respond to managing your diabetic condition.

Benefits of low Glycemic Index food:

Not just for diabetics, everyone should occasionally adjust their diet to include low GI foods. The reason is that their alkalinity helps flush out toxins from the body and can prevent many potential diseases. Below are some of the benefits of consuming low-GI foods.

1. Manage lipid and cholesterol levels. 
2. A healthy way to live life makes you feel light and satiated
3. Prevents risk of Type 2 diabetes
4. A remedy for cardiac illness
5. Reduces risk of arterial diseases
6. Flushes out toxins and other carcinogens from the body

What do high, medium, and low glycemic index foods mean?

Foods with a GI of 1-55 are considered low GI, those with a GI of 56-70 are categorised as medium GI, and foods with a GI of 71-100 are classified as high GI. White rice, instant foods, bananas, potatoes, and white bread are high-GI foods. Generally, individuals with diabetes are advised to avoid these foods. This means they will cause a rapid spike in blood glucose levels, which is dangerous for health. Low GI foods are typically raw, high in fibre, and low in carbohydrates and starches. They help keep your body feeling light by avoiding excessive carbs and sugars.

Can the same food have low and high glycemic index?

Depending on various factors, food can have low and high GI. For example, fried foods are more calorific and have a higher GI. Cooking methods can also affect the GI of foods. Compared to other cooking methods, boiling or steaming is better because it retains more resistant starch, aiding digestion. Foods like legumes, oats, and tubers will have a comparatively lower GI when cooked instead of fried.

Similarly, the fruit’s ripeness also affects its GI. This is because the amount of resistant starch decreases as the fruit ripens. For example, a raw or underripe banana has a GI of just 30, whereas a ripe one has a GI of about 51.

Factors determining the GI of food include the ripeness of the food or fruit, the method of cooking, the amount of fat used in the preparation, the degree of processing, nutritional integrity, fibre content, macro and micronutrients, and any substances that may block the absorption of food.

What if I take low-GI food regularly?

It’s very important to divide your food into a healthy ratio. We’re not asking you to eat only raw vegetables and leafy greens. While they are nutritious, consuming too much raw food can sometimes lead to digestive issues such as bloating, gas, and flatulence. Maintaining a balanced diet that includes a variety of cooked and raw foods is essential to ensure optimal digestion and overall health.

A healthy Indian thali should include a balanced variety of foods: one portion of carbohydrates (such as rice or chapati), one or two servings of protein (like dal, beans, or chicken), and one portion of fibre, vitamins, and minerals, which are abundant in vegetables and curries. Additionally, include one portion of probiotics or appetisers (such as raita, curd, pickles, chutney, or fried papads) and a portion of fresh mixed salad. This ensures a well-rounded and nutritious meal. Not just a diabetic person but an average individual should also include low GI foods in their diet occasionally or frequently. These foods help maintain long-term health, keeping your body fit, young, and healthy.

Now, let’s move on to our main topic: Low Glycemic index foods list. People with elevated blood sugar levels or those at risk of diabetes should include these foods as much as possible. The more they focus on low GI foods, the quicker they may see improvements in their condition.

Most low-GI foods are raw, juicy, succulent, and delicious. There are only a few that might need to be more appealing.

Low Glycemic index foods list

Grains and Legumes:

1. Jau or Barley- 28
2. Daliya or Broken wheat- 55 
3. Kidney beans- 29
4. Soybeans- 15
5. Chickpeas- 28
6. Lobia- 33
7. Peanuts or Groundnuts- 13
8. Green gram- 38
9. Amaranth- 36
10. Millets- 53
11. Rolled/Steel cut Oats- 50

Vegetables and Fruits:

1. Okra – 20
2. Onion – 10
3. Cabbage – 0-10
4. Green peas – 20
5. Radish – 8
6. Cauliflower –  10
7. Cucumber – 16
8. Broccoli – 10
9. Colourful peppers – 15
10. Tomato-  12
11. Apricot- 34
12. Apple – 36
13. Oranges – 43
14. Dates – 42
15. Banana/Fig/Mango –  50’s
16. Kiwi – 39
17. Pomelo fruit – 25
18. Dried plums – 29
19. Jamun – 30
20. Pomegranates –  18
21. Guava- 12
22. Bittergourd – 18

Dried fruits:

1. Walnuts – 15
2. Almonds – 0
3. Sunflower seeds – 25
4. Cranberries –  48
5. Figs – 60
6. Dates – 63
7. Pistachios – 15
8. Black raisins –  56 

Non-vegetarian foods:

What foods have no glycemic index?

1. Fish –  0
2. Country eggs – 0
3. Lean meat – 0
4. Chicken – 0

Dairy products:

1. Cottage cheese or Paneer – 0-10
2. Curd – 28
3. Milk – 39
4. Yogurt (Plain and unsugared) – 41
5. Buttermilk – 20
6. Mozzarella cheese and other milk-processed cheese – 0-15

Some of the highest GI foods are:

1. Pure glucose – 100
2. Instant oats and noodles – 75-83
3. Pumpkin – 80-85
4. White rice (short and polished) – 90
5. Potatoes – 85
6. Instant cornflakes – 85-90
7. Wheat chapatis –  75
8. Puffed rice – 82

We’ve reviewed a range of foods with low, medium, and high glycemic indices (GI). For individuals with diabetes, choosing foods with the lowest GI is crucial. This approach helps maintain stable blood sugar levels and supports better overall health. You can even reverse your diabetes with proper food choice and lifestyle changes

We must always prioritise health, as it is our most incredible wealth. For prediabetic or at risk of diabetes, opting for fresh fruits and vegetables can help reduce and even eliminate this risk. We hope you find the article helpful. Please get in touch with us through the comments section with any questions or doubts. Take care and live well.