Low Glycemic Foods

Whether you are a diabetic or a non-diabetic, it doesn’t matter. Excess sugary diet is bad for all. To prevent obesity, heart diseases, and types 2 diabetes we should include low glycemic foods in our diet.

What are low glycemic foods?
Carbohydrate is the main fuel needed by the body to perform its normal activities. To meet the energy need of the body, carbohydrate foods form the major part of our meals. As we digest the carbohydrate content in the foods, these nutrients are converted into glucose. After having a carbohydrate rich meal, the glucose level in the blood stream increases. Insulin secreted by the pancreas helps the body cells to absorb the glucose. However, the affect of a carbohydrate food on the blood sugar level will depend on the type of carbohydrate present in it. Carbohydrates are usually classified as good carbohydrates and bad carbohydrates.

Carbohydrates that are digested fast tend to push up the glucose level in the blood rapidly. This causes sudden fluctuation in the blood sugar level, which could be detrimental to health. The glycemic index of the food helps to measure the effect of the carbohydrate content in the food on the blood sugar level. Low glycemic foods are the ones that produce insignificant fluctuations in the blood glucose level.

Low glycemic foods – benefits
Low glycemic foods are needed for proper management of diabetes. They make you feel full for a long period and reduces food craving and hunger. They even help to increase insulin sensitivity of the body. Low glycemic foods aid weight loss, reduces bad cholesterol in the blood and are beneficial for the overall health.

Low glycemic foods
The glycemic index ranks foods on a scale of 0 to 100. Lower the glycemic index, healthier is the food. The best low glycemic foods should have ranks lower than 40 on the glycemic index scale. Whole grains, whole wheat, rice bran, sprouted wheat, oats, oatmeal, rye and puffed wheat have low glycemic index. White bread has a high glycemic index of 73. The glycemic index of brown rice, the healthiest rice variety is 55. Fruits that have low glycemic index are apple, orange, apricots, berries, kiwi, peach, papaya, plum, nectarine and watermelon. The cruciferous vegetables, eggplant, asparagus, raw carrots, peppers, beans, onions, peas, lettuce and mushrooms have low glycemic index.


  • Keep your cooking as fresh, natural and raw possible. There is no need to eat your veggies raw but it makes sense to steam them lightly, leaving them crisp and crunchy rather than overcooking and killing all the nutrients and making them fiberless and higher in GI.