To manage blood sugars effectively one of the key strategies is to include foods with a low glycemic index (GI) and glycemic load (GL) into your diabetes diet chart. These foods help in avoiding spikes in blood sugar levels, essential for diabetes management. Here’s a comprehensive guide on including low GI and GL foods in your diabetes diet chart. To avail insights regarding some common myths surrounding diabetes diet, click here
Understanding Glycemic Index and Glycemic Load
Glycemic Index (GI) – It is a value that indicates how quickly a carbohydrate-containing food can raise your blood sugar level on a scale from 0 to 100:
- Low GI: A value </=55 indicates that the GI of food item is low and hence it may not quickly elevate the blood sugar
- Medium GI: A value between 56-69 indicates that the GI is moderate and that such foods can elevate blood sugar levels to a moderate extent
- High GI: A value >/=70 indicates that the food item tends to increase the blood sugar level remarkably
Glycemic Load (GL) – This is a parameter that considers both the quantity of carbohydrates in a serving of food and how quickly it raises blood glucose levels. It is calculated in the following manner:
GI of the food × number of carbohydrates (in grams)/ 100
- Low GL: A glycemic load (GL) of </=10 indicates that the food item may not elevate the blood sugar quickly
- Medium GL: A value between 11 to 19 indicates that the food item can increase the blood sugar moderately
- High GL: A value >/=20 indicates that the food item can increase the blood sugar quickly
In a nutshell, foods with both low GI and low GL should be incorporated into your diabetes diet chart to manage the blood sugar levels
Top Low GI and GL Foods for Your Diabetes Diet
Here are some top low glycemic index and glycemic load foods to include in your diabetes diet chart:
Fruits
- Cherries (GI: 20, GL: 6)
Cherries are rich in antioxidants, vitamins A and C, and have anti-inflammatory properties. They have a low GI and GL, making them a great choice for a diabetes-friendly diet.
Tip: Enjoy cherries fresh or add them to yogurt or salads.
- Apples (GI: 39, GL: 6)
Apples are high in fiber, particularly pectin, which helps regulate blood sugar levels. They are also a good source of vitamin C.
Tip: Eat apples with the skin on to maximize their fiber content.
Vegetables
- Spinach (GI: 15, GL: 0)
Spinach is low in carbohydrates and calories, but high in vitamins, minerals, and antioxidants. It has an extremely low GI and GL, making it ideal for diabetes management.
Tip: Add spinach to salads or stir-fries or add blanched spinach to egg omlettes
- Broccoli (GI: 10, GL: 1)
Broccoli is another excellent low GI and GL vegetable. It is rich in fiber, vitamins C and K, and antioxidants.
Tip: Steam or roast broccoli as a side dish and prefer it with hummus.
Whole Grains
- Quinoa (GI: 53, GL: 10)
Quinoa is a nutrient-dense grain that provides a good source of protein, fiber, and essential amino acids. Its low GI and GL make it a suitable choice for a diabetes diet.
Tip: Use quinoa as a base for salads or as a substitute for rice.
- Barley (GI: 28, GL: 10)
Barley is high in soluble fiber, which helps control blood sugar levels. Its low GI and GL make it a perfect grain for diabetics.
Tip: Add barley to soups, stews, or use it in combination with brown rice to make biryanis.
Legumes
- Lentils (GI: 32, GL: 5)
Lentils are packed with protein, fiber, and essential nutrients. They have a low GI and GL, helping to stabilize blood sugar levels.
Tip: Include lentils in soups, salads, or as a side dish.
- Chickpeas (GI: 28, GL: 8)
Chickpeas are high in protein and fiber. They have a low GI and GL, making them a great option for a diabetes-friendly diet.
Tip: Add chickpeas to salads, stews, or make hummus.
Dairy
- Greek Yogurt (GI: 11, GL: 3)
Greek yogurt is high in protein and probiotics, which are beneficial for gut health. Its low GI and GL make it suitable for diabetics.
Tip: Choose plain, unsweetened Greek yogurt and add fresh fruits or nuts. To gain access to our sugar free flavoured yogurt recipe, click here
- Milk (GI: 31, GL: 4)
Milk is a good source of calcium, vitamin D, and protein. Its low GI and GL make it a beneficial addition to a diabetes diet.
Tip: Opt for low-fat or skim milk to reduce saturated fat intake.
How to Incorporate Low GI and GL Foods into Your Diet
- Balanced Meals: Combine low GI and GL foods with proteins and healthy fats to create balanced meals that stabilize blood sugar levels
- Portion Control: Even low GI and GL foods can impact blood sugar if consumed in large quantities, so watch your portions
- Variety: Ensure a diverse intake of fruits, vegetables, whole grains, legumes, and dairy to meet all your nutritional needs
- Timing: Distribute your carbohydrate intake evenly throughout the day to avoid blood sugar spikes
Conclusion
By making informed food choices and including these low GI and GL foods, you can enjoy a nutritious, diabetes-friendly diet that supports your well-being and helps manage your condition effectively.
At NutriKonnect, we provide customized diet plans as well as healthy and innovative recipes for type 1, type 2 as well as gestational diabetes. To avail our consultation with wholesome recipes, connect with us on 7208363223 or send an email on info@nutrikonnect.in
