A Guide to Low-Glycemic Diet: High fiber, Low Glycemic Index Foods
The glycemic index (GI) is a nutritional tool that tells you about foods containing carbohydrates. The index helps measure carbohydrate-rich foods that can affect your blood sugar levels. In addition to a low-glycemic diet, it is essential to ensure fiber in your diet.
We all have a sweet tooth naturally, and our body needs carbohydrates to produce energy. For this process of conversion, insulin is required. In the absence of insulin, one can have high blood sugar levels, which result in chronic complications like kidney damage.
Using the glycemic index (GI), you can measure the speed at which foods containing carbohydrates upset your blood sugar level. The American Diabetes Association (ADA) has categorized GI in three parts:
- 55 or below – Low
- 56 to 69 – Moderate
- 70 or above – High
Low GI score means that your blood sugar levels rise slowly.
The Need for Low-Glycemic/High-fiber Combo
Research says foods that are low in glycemic and high in fiber can help promote weight loss and lower blood sugar. Also, the combination spikes insulin and controls food cravings. It can easily be incorporated into your diet.
Best Low-Glycemic/High-Fiber Foods
Most whole fruits contain a low to moderate GI, which makes them suitable candidates for a low-glycemic diet. Some fruits are rich sources of vitamins A and C, as well as fiber.
Oranges are among the most popular fruits. Also known as sweet oranges, they are packed with vitamin C, antioxidants, and folate. Oranges are also a healthy source of fiber. Only 100 grams can add 47 calories and 2.4 grams to your body.
The GI score of oranges is just 40, which means they are beneficial in controlling blood sugar levels.
These are an exceptionally healthy fruit with lots of qualities. Apples are nutritious and help promote weight loss. As per a study, people who consume apple slices before their meals eat at least 200 fewer calories.
In addition to helping in your weight loss objectives, apples are a rich source of fiber. Only one sweet-tart apple can fulfill your 20% daily fiber needs. Plus, their GI score is only 39.
Also called Armenian plums, apricots are stone fruits that look like a smaller version of peach. They are extremely nutritious and offer a range of health benefits, including improved eye health and digestion.
A serving of 70 grams can add around 1.5 grams of fiber to your body. The GI store of apricots is only 32.
Peaches, or Prunus persica, have been offering its health benefits for more than 8,000 years. In addition to being a rich source of nutrients and antioxidants, they are packed with a decent amount of fiber.
The average peach can have 68 calories with a GI score as low as 42.
Grapefruit is a tropical citrus fruit liked for its sweet and sour taste. It is packed with nutrients and fiber, making it a healthy citrus fruit to include in your daily diet. It is low in calories but high in nutrients.
A medium-sized grapefruit has just 52 calories and at least 2 grams of fiber. And, its GI score is only 25.
Remember that GI helps you choose the right foods to control your blood sugar levels. Add foods rich in fiber for your health and blood sugar.
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