Low Glycemic Foods for Diabetes

People with diabetes are always on the lookout for diabetic-friendly foods that don’t disrupt their blood sugar levels by causing sudden spikes. Low glycemic index foods are useful in managing diabetes as they help maintain stable blood sugar levels. Here is a curated list of low GI foods for diabetes that you can consume without worrying about your blood sugar levels. But first, let’s understand glycemic index of foods and its importance for diabetics.

Importance of Glycemic Index

Glycemic index (GI) is a measure of the time taken by a food to increase your blood sugar levels after consumption. Technically only foods with carbohydrates have a GI. Thus meats, fats, and oils don’t have a GI; however, these foods certainly have an impact on the blood sugar levels of people with diabetes. Lower the GI of a food, higher the time it takes to increase blood sugar levels and vice versa. Thus, people with diabetes are advised to consume low-GI foods as much as possible. Consuming high GI foods can make it extremely difficult for you to manage your condition.

The GI scales range from 0 to 100, where pure glucose has a GI of 100. Foods that have a GI of 55 or lower are considered low GI foods.

List of 10 Low Glycemic Foods for Diabetes

We recommend including a variety of low GI foods in your diet to enjoy sustained energy throughout the day and effective blood sugar control. Here is a list of some common food items in your kitchen that have low glycemic index:

1. Green Vegetables In addition to being low glycemic index foods for diabetics, green vegetables are low in calories, but extremely high in nutrients. Having a low GI makes them an ideal part of the diet of a person with diabetes. Consider adding non starchy vegetables like spinach (palak), bottle gourd (loki), and other leafy greens.
2. Chickpeas or Chole Chickpeas have a GI of 28 out of 100, making them ideal for people with diabetes. A rich source of protein and micronutrients like potassium, vitamin B9, and calcium. Prepare a dish of classic pindi Chole for lunch or roast them with some spices to enjoy as a snack of low glycemic foods.
3. Sattu is an easy preparation and one of the best low GI foods for diabetes. Made from roasted gram (chana) flour, sattu is high in complex carbohydrates, protein and fibre and it can keep you satiated for long and feeling light. It is also a decent source of healthy carbohydrates, vitamins and minerals. 
4. Brown Rice Having a GI of about 50, brown rice is an excellent substitute for white rice. It is also high in slow-releasing carbohydrates and fibre and makes you feel satiated quickly; thus, effectively decreasing the amount of food you need to feel full. This can help with weight loss and weight management. 
5. Carrots are a low glycemic food with a GI of 39 and an excellent addition to the diet of a person with diabetes. Additionally, they are an excellent source of antioxidants and fibre. Consume them in your salad or make a vegetable dish with them for your main meal. 
6. Lentils  Ranging around 32 on the GI scale, lentils are some popular low GI foods for diabetes. A rich source of protein, lentils can be a daily occurrence in your meals. Prepare different daals on rotation with brown rice for one of your major meals of the day.
7. Kidney Beans or Rajma  Even if rajma-chawal is not your favourite dish, kidney beans boast a GI of 24 making them an excellent food item for people with diabetes. If you are a foodie, you can also consider preparing Mexican dishes with cooked rajma as well to add some variety in your diet.
8. Eggs contain very little carbohydrates and are a rich source of protein. Consider having boiled eggs regularly for your breakfast or preparing a simple egg bhurji to enjoy with parathas for dinner. A 2017 review revealed that people with diabetes who consumed about 6-12 eggs/week along with adopting other healthy lifestyle habits did not experience an increased risk of heart diseases.
9. Seafood  Salmon and mackerel are some of the best sources of omega-3 fatty acids in addition to having a low GI. They promote heart health and minimise your risk of developing heart problems due to diabetes.
10. Nuts & Seeds Adding low glycemic foods like nuts and seeds to your daily diet (perhaps as a replacement for unhealthy foods) can improve your overall health and help you manage your blood sugar levels. Research shows that walnuts can improve daily blood glucose levels for people with type 2 diabetes. Seeds, such as chia seeds, may help people with diabetes as they are low in carbohydrates and high in protein and fibre. Soak a teaspoonful of chia seeds for at least an hour before consuming them at any point in your day to enjoy their health benefits.

Prohance D for People with Diabetes

Prohance D is a diabetic protein powder that can add great value to your day. The special triple blend of protein and other components of this protein powder makes it an excellent health supplement for people with diabetes. You don’t have to worry about having less energy than usual from consuming low glycemic foods that are low in carbs by consuming Prohance D; it ensures you enjoy sustained energy throughout the day and can also help lower your cholesterol levels. Talk to your doctor and incorporate this health supplement in your diet.