The Glycemic Index Scale: It offers a guide for how quickly a food will raise your glucose levels.
Foods on the higher end of the G.I. scale may significantly impact blood sugar,
meaning that they could be problematic for those diagnosed with diabetes.
Foods on the lower end of the G.I. scale should not create any significant rise in
blood sugar. So these foods can be wonderful for type 1 and type 2 diabetics to consume,
and they pose little-to-no risk of creating a glucose spike.
So the big question is: which delicious,
satisfying foods are actually low on the glycemic scale?
Well, stick around, because we are revealing 5 FANTASTIC LOW G.I. FOODS FOR DIABETICS!
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5 FANTASTIC LOW G.I. FOODS FOR DIABETICS
THE GLYCEMIC INDEX.
This scale is ranked from 0 to 100. Foods with a score of 55 or less are considered
to be LOW-G.I. FOODS. A food with a score of 56 to 69 is classified as
MEDIUM-G.I. A food with a ranking of 70 to 100 is a HIGH GLYCEMIC INDEX FOOD,
and probably a food you should avoid if you are currently suffering from diabetes.
But let's concentrate on five of the very best,
and tastiest foods which score 55 or lower on the G.I. scale, so you can get some new
ideas of some truly fantastic foods to add to your plate on a regular basis.
#5. Bok Choy
On the Glycemic Index scale, Bok Choy clock in at with a score of 1!
This means it basically has no impact on your blood sugar levels.
Originally cultivated in China, this type of cabbage has become quite popular of late,
and is now sold in all corners of the world.
Bok Choy is chockful of diabetes-fighting nutrients, including...
...fiber, folate, protein, calcium, iron, magnesium, phosphorous,
potassium, zinc, manganese, selenium, plus vitamins A, B6, C, and K.
Bok choy is rich in antioxidants, especially VITAMIN C, which helps fight free radical damage
and also works to lower post-meal glucose levels.
And thanks to its supply of folate, selenium, vitamin B6, magnesium, calcium, and potassium,
this green leafy vegetable can also aid your thyroid function and cardiovascular health.
A serving of this cruciferous vegetable also gives you 1 gram of protein, along with 1 gram
of fiber. Considering that this serving only contains 1.5 grams of carbohydrates in total,
eating bok choy can help you avoid a blood sugar spike by slowing your digestion.
It's incredibly easy to include this delicious, satisfying veggie in stir-fries, dumplings,
spring rolls, and plenty of other diabetes-fighting dishes.
#4. Cherries
Cherries sit a little bit higher than Bok Choy on the Glycemic Index scale,
with a score of 22. But that still makes this classic fruit a low-G.I. dessert choice.
Raw cherries are an excellent source of:
- Protein - Fiber
- Vitamin C - Potassium
- Copper - And Manganese
Of course, this fruit is quite rich in vitamin C,
which you know by now is an incredible antioxidant with the power to reduce post-meal glucose levels.
Plus, let s not forget about the all-important potassium,
which helps regulate muscle contractions, nerve function, and blood pressure.
And while a cup of cherries can contain about 19 grams of carbohydrates,
it also supplies 2.5 grams of fiber, and 1.25 grams of protein,
which aids your body in slowing the absorption of sugar into the blood stream.
And just like bok choy, cherries are loaded with anti-inflammatory polyphenol antioxidants,
which have been shown to fight oxidative stress, heart disease, and even mental decline.
In fact, thanks largely to their generous supply of beneficial antioxidants,
studies show that regularly eating cherries has been shown to
accelerate post-exercise muscle recovery while decreasing exercise-induced muscle pain.
So these tart stone fruits can aid you away from the kitchen and while you are at the gym!
Just remember, though a small portion of cherries can bring many benefits,
over-eating these fruits could still send a large dose of glucose into your blood stream.
So, it's best to keep your portions small.
Plus, be sure to avoid those more processed,
sugar-laden maraschino cherries, as these types of cherries are loaded with added sugars and
often have their nutrient-rich skins stripped away before being packaged in unhealthy preservatives.
Still, you can indeed enjoy organic cherries as a low-G.I. natural snack.
#3. Kiwis
Here s another fantastic fruit that is still low on the glycemic index scale.
Though they clock in with a G.I. score of 50, that s still in the low range,
and studies show that little ol' kiwi fruits can help to lower post-meal blood sugar!
In fact, many doctors and dietitians consider
kiwis to be one of the best fruits for those diagnosed with diabetes.
Originally native to the hills of southwest China, kiwis are now grown all over the world!
With just 14 grams of carbs but 3 grams of fiber per fruit, plus 1 gram of protein,
they can help to fill you up without spiking your blood sugar.
And this fruit is jam-packed with a wealth of other anti-diabetes nutrients,
including: - vitamins C, E, and K,
- plus folate, - copper,
- potassium, - and magnesium.
In fact, one small 100 gram kiwi contains over 80% of your daily recommended vitamin C needs!
Vitamin C not only acts as an antioxidant to help fight diabetes-related inflammation, it
also aids your body in reducing diabetes-related blood vessel damage. And studies show that
vitamin C can help to lower blood pressure while also improving blood sugar control.
Plus, a recent study found that regularly eating foods rich in vitamin C
can lower your risk of developing type 2 diabetes by 22%! And having adequate
levels of vitamin C in your blood can reduce your risk of diabetes by as much as 62%!
Meanwhile, kiwi fruits also supply the powerful carotenoids LUTEIN,
ZEAXANTHIN, and BETA CARTONE, which help reduce the risk of heart disease.
In fact, a recent study found that participants who ate 3 kiwis per day for 8 weeks
had impressive reductions in blood pressure.
Research also shows that regularly eating kiwis can reduce total cholesterol and
triglycerides while improving levels of heart-healthy HDL cholesterol.
So get this little green low-G.I. fruit onto your plate for anti-diabetes,
pro-heart health benefits!
What are the top 2 low-glycemic foods for diabetics?
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OK, now back to the list!
#2. Lettuce
This non-starchy vegetable sits at 10 on the Glycemic Index scale, so fear not - it barely
touches your blood sugar levels! At the same time, it s packed with some impressive health benefits.
Let s start with the main part of lettuce... WATER!
That s right, this green leafy veggie is 96% water! So it can hydrate you,
and it can work to make you feel full, thus helping you avoid over-eating.
But the rest of lettuce still provides a ton of diabetes-fighting nutrients, including...
- vitamins A, B6, C, and K, - plus
potassium, - magnesium
- manganese - and phosphorus.
We've already mentioned the many anti-diabetes benefits of vitamin C,
but did you know that a 1 cup serving of lettuce gives you over 40% of the recommended
daily intake for vitamin K? This essential antioxidant isn't just great for bone health,
it helps regulate blood clotting and protects the lining of blood vessels.
Lettuce also provides nearly 25% of the R.D.I. for vitamin A. This
antioxidant has been shown to reduce the risk of age-related macular degeneration,
which of special importance for older diabetics.
Lettuce is also high in fiber, which can help slow the digestive process
and adds bulk to your stool, which works to eliminate toxins from the body.
And a 1 cup serving only contains about 15 calories! That means lettuce can fill
you up and add a ton of nutrition to your meal while actually aiding weight loss!
So don t forget about this heart-healthy, eyesight-aiding classic salad mainstay
to help you manage your weight, and avoid a blood sugar spike!
Are you ready to discover today s top low-G.I. food for diabetics? Great! Here comes...
1. Broccoli
Yeah, maybe your parents were actually
onto something when they told you to finish your broccoli!
After all, broccoli clocks in at just 15 on the Glycemic Index scale.
And, naturally, this green cruciferous veggie is positively packed with
diabetes-fighting nutrients, including...
- vitamins A, B9, C, and K, - plus
folate, - iron,
- manganese, - potassium,
- phosphorous, - and selenium.
In fact, on average, broccoli contains twice as much vitamin C as an orange!
Selenium is yet another antioxidant which can reduce cancerous oxidative stress,
and its also been shown to decrease the risk of heart disease.
Research indicates that manganese can aid the pancreas in its production of insulin.
Phosphorus works to improve digestion and hormonal balance.
And, of course, broccoli is an excellent source of fiber, and even plant-based protein.
In fact, nearly 30% of the dry weight of broccoli is in the form of protein!
So it should come as no surprise to learn that a recent study revealed
that type 2 diabetic participants who consumed broccoli daily for 4 weeks
had significant improvements in their insulin sensitivity.
Plus, thanks to its supply of the antioxidant SULFORAPHANE, studies show that broccoli can
reduce the risk of brain degeneration while also lowering the risk of strokes.
So, do your blood sugar balance, and your brain a favor,
by incorporating low-G.I. broccoli into your regular diet!
Well, now you know 5 LOW-G.I. FOODS FOR DIABETICS:
Which of these amazing foods is your favorite, and why? Let us know by commenting below!
And before you leave, don t forget to click the
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