7 Low-Glycemic Foods To Keep Your Diabetes In Check

For diabetes management, knowing food intake and its effects is quite important. Indian food items can be categorized based on their glycemic index (GI), which measures how quickly a food raises blood sugar levels. High glycemic index foods (GI > 70) cause a rapid spike in blood sugar and include items like white rice, puffed rice, and bread. Foods with a moderate glycemic index (GI 55–70) offer a balanced release of energy. Examples in this range include muesli, rye, and brown rice.

7 Low-Glycemic Foods To Keep Your Diabetes In Check

On the other hand, foods with a low glycemic index (GI < 55) are beneficial for maintaining steady blood sugar levels. In India, examples of such foods include barley, oatmeal, and bran. They are digested more slowly, causing fewer peaks in blood sugar. It makes all the difference for patients if such foods are included in the daily diet. Here are seven low-glycemic foods:

1. Oats: Oats are best consumed either as a breakfast option or as a snack. They have a GI rating of around 55, steel-cut as well as rolled oats provide a continuous supply of energy without letting the blood sugar levels spike all at once. They contain fibre which slows down the digestion process and thereby regulates blood sugar levels and keeps one satiated for a longer period of time.

 2. Lentils: They are one of the richest sources of fibre and protein and are a great fit for people suffering from diabetes. Their GI of 32 helps prevent the glucose from spiking up too much and is versatile because they can be served as either soups salads or curries. Due to such slow digestion, hunger is also kept at bay as well as the all-important folate and iron.

3. Chickpeas: Also known as garbanzo beans have a GI score of 28 and are full of fibre and protein. They are good for blood sugar regulation and heart health. Eating them in hummus, salads or roasted for a crunchy snack keeps one’s energy steady. 

4. Sweet Potatoes: They have a GI of around 44. Unlike white potatoes, this root is a repository of fibre along with a number of vitamins and antioxidants. Sweet potato fibre delays the absorption of glucose in the intestines. Then, it goes into the blood. Sweet potatoes are the best source of carbohydrates for patients with diabetes. 

5. Non-Starchy Vegetables: Green leafy vegetables like spinach, kale and broccoli have a low GI with essential nutrients without spiking the blood sugar level. With almost a 15 GI score, non-starchy vegetables are the best for developing well-rounded meals because they are low in calories but are full of vitamins, minerals and fibre to enhance glycemic control. 

6. Fruit, Berries: Fresh and frozen fruits like strawberries, blueberries and raspberries are chosen for their low GI scores, around 25 and their high antioxidant sources and contents of vitamins and fibre. They could provide one’s body with natural sweetness without sugar peaking in the blood. Berries are also a healthy addition to one’s diet and can even be added to yoghurts and salads.

7. Quinoa: It is a gluten-free grain with a GI of 53, which is a good alternative to rice or pasta, for a diabetes-friendly meal. It also has fibre and protein which keeps the blood sugar level in check and makes one feel fuller for a longer period of time. It also contains all the essential; amino acids, therefore, it is a healthy grain which promotes health and wellness.

Balancing blood sugar is the key to managing diabetes, and selecting low-glycemic foods really helps one to do that. Food items like oats, lentils, chickpeas and berries can be added to any meal which regulates blood sugar levels and not compromising on the nutritive content. Consult a healthcare professional or a dietician before finalizing a meal plan, but starting with these foods can work wonders. Maintaining stable blood sugar for life, however, by consuming the right foods one will get a better grip on controlling risks related to diabetes.