Diabetics need foods that have a low glycemic index. The glycemic index of foods is a calculation of ranking foods and how they affect blood sugars. Diabetics especially want LOW GI foods. It’s important to know which foods are low on the glycemic index list. So, What is a List of Low Glycemic Index Foods?
Why You Want Foods with Low Glycemic Index
So the ratings for each glycemic index group are as follows:
- Low- 55 or under
- Medium- 56-69
- High- 70 or higher
It’s important to know which foods are good or bad when it comes to blood sugar levels being affected. Foods fall into three categories when it comes to their affect with blood glucose levels. There are high, medium, and low glycemic index foods.
It’s very beneficial as a diabetic to follow a low glycemic diet because the results can be a lowering of your risk for heart disease, losing weight, and of course lowering your blood glucose levels which is crucial for controlling your type 2 diabetes. If you know anything about diabetes, you know that when consuming carbohydrates, it’s up to your digestive system to break them down into simple sugars that will enter into your bloodstream.
There are different kinds of carbs that have distinctive effects on your blood glucose levels. That’s where the glycemic index comes in. Different foods have their own unique rate at how they raise your blood glucose levels in comparison to absorbing 50 grams of glucose, and this is used as a particular food that is a reference and has the GI value of 100. Note above how the different levels of glycemic foods are categorized.
You obviously want to have foods that are low and in the 55 and under “low” category. The reason is simple. These foods are more slowly absorbed and digested. The result is they cause a much smaller and slower rise in your blood glucose levels. This is exactly what you want when you have type 2 diabetes.
On the opposite side, you should avoid foods that are on the list of high glycemic of 70 and higher. These get digested and absorbed very fast and this results in a much quicker raising and dropping of your blood glucose levels. It’s important to note that only carbohydrate foods have GI values.
This means that you will find foods below without carbs that are not on the GI list:
*Oils and Fats– margarine,olive oil, and butter (there are others too)
*Meat- Pork, eggs, lamb, beef, and chicken (just to name a few)
*Nuts- Walnuts, macadamia nuts, cashews, almonds, and pistachios (nuts are safe)
*Seafood and fish- Examples are tuna, sardines, salmon, and trout
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Benefits of a Low GI Diet
By following a low glycemic diet you run a lower risk of some cancers such as: colon, endometrial, and breast cancer. So it’s advantageous to avoid the high glycemic foods. Do everything you can do to prevent cancer.
There have been studies on low GI diets in regards to weight loss. In a five to ten week study, the results of healthy adults were that they lost between 1-4 pounds. So have the low glycemic index foods to lose weight and curb your diabetes.
You can improve your cholesterol levels on a low GI diet. Results have shown that LDL cholesterol can be lowered by almost 9% and total cholesterol lowered by almost 10%! This surely has positive effects against having a stroke or heart attack. So this is another great reason to only have foods that are low GI.
Other research performed showed that folks following a high GI diet had more of a 25% chance of developing heart disease compared to those folks who were on the low glycemic index diet. Keeping with the Low GI foods is always going to be the way to go. It will help keep your heart healthy. It’s common sense. Make smart choices!
Check Out the Video Below for Additional Low Glycemic Index Foods
Importance of Low Glycemic Foods
So we are all different when it comes to different blood glucose levels and how we process the glucose. The fact is that your body can handle glucose much better when your numbers are in the normal range. If you are insulin resistant, prediabetic, or currently have diabetes, then is even more critical.
While you want to be sure that you’re consuming foods in the low end of the glycemic index chart, it should be noted that the GI does not account for the portion size that you have. How the GI is calculated is that your blood sugar gets raised by not only what the level is but exactly how much food you are eating at the time.
So in light of this a new rating was established called the glycemic load or