The glycemic index is a number associated with specific foods that indicates the effect it has on the body’s blood glucose level. To help maintain your blood sugar levels, it is important to eat foods that are low on the glycemic level. However, the GI rating of a food item isn’t usually advertised at the store, so it’s important to have a few of your favorite low-GI items in mind next time you shop. Keep in mind that a GI ranking of 55 or less is considered to be low.
Low Glycemic Foods
Read on to explore some low glycemic foods that will help lower and regulate blood sugar.
With a GI rank of 51, oats not only help stabilize blood sugar but also help keep you full for hours. The fiber in oats can also help manage cholesterol and blood pressure levels.
Carrots have a GI rank of just 19, making them extremely low glycemic foods. Carrots are also rich in vitamin A and beta-carotene, which both help support eye and skin health.
GI rank is again just 10 for cabbage, and this food is low in calories and easy to incorporate in many dishes.
Strawberries contain antioxidants which will help the body fight against free radicals, plus they happen to have a GI rank of 40. Strawberries also make a great breakfast item.
The GI grade may fluctuate slightly depending on which type of mushroom, but the average GI rank is 10.
Tomatoes are very healthy and widely used as a preventative measure for heart disease and cancer. They rank 15 on the glycemic index which is great because they can be incorporated into the diet in many different ways.
This grain is full of protein, fiber, vitamins, and minerals, and also happens to have a GI rank of just 53. While not the lowest of the low, quinoa is still a good dietary option to consider.
Low in calories and fat yet rich in vitamins, cherries have a GI rank of just 22.
If used sparingly, coconut can be a great option when you need something sweet without pushing you over the edge. It has a GI rank of 45.
With their GI rank of 28, peaches are a sweet and delicious treat that won’t wreak havoc on your blood sugar levels.
An apple a day might just keep the doctor away, with its fiber and low GI rank of 34. They also provide the body with fiber, vitamins and minerals.
Another great fruit option with a GI ranking of 41. Try them fresh or dried.
Not only are peas a great veggie to eat often, but they are also a low glycemic food that will help keep your blood sugar in check. With a GI rank of 39, peas are also full of potassium, fiber, protein, and vitamin C.
Beans are a great protein alternative and, depending on the type, have a low GI rank between 40-52.
One of the lowest of the low, hummus has a GI rank of just 6.
A great snack to keep around, cashews rank low on the glycemic index at just 25. You can also replace your peanut butter with cashew butter to further regulate your blood sugar.
18. Plums and Prunes
Not only do they taste good and keep you regular, but they both also are found low on the GI rank; plums finish at GI 24 and prunes get a score of 29.
19. Green Beans
With an incredible GI rank of just 15, green beans are an ideal item to incorporate into many dishes.
If you are diabetic or pre-diabetic, it is very important to keep your blood sugar under control. Knowing now which food items have some of the lowest GI rank will help you make smarter choices the next time you need a snack. However, as with any food, too much of one thing can be bad for your health. Just because it scores low doesn’t mean you should overindulge in one sitting.