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Low Glycemic Index Foods: The foods that we consume have a significant impact on our overall health and well-being. Healthy foods rich in essential nutrients such as vitamins, minerals, protein, fibre, healthy fats, and many others protects the body from developing the risk of several chronic diseases such as diabetes. Diabetes is one of the leading causes of death across the world.

According to IDF Diabetes Atlas (2021), around 10.5% of the adult population (20-79 years) has diabetes, with almost half unaware that they are living with the condition. By 2045, IDF projections show that 1 in 8 adults, approximately 783 million, will be living with diabetes, an increase of 46%.

Watch the video below to know more about diabetes and its prevention:

What Are Low Glycemic Index Foods?

The Mayo Clinic states that a low-glycemic index (low-GI) diet is an eating plan based on how foods affect blood sugar levels, also called blood glucose levels. The purpose of a low-GI diet is to choose foods less likely to raise blood sugar levels.

How Does Low Glycemic Index Foods Help In Managing Diabetes?

Diabetes UK states that the glycemic index (GI) tells us whether a food raises blood glucose levels quickly, moderately or slowly. This means it can be useful to help you manage your diabetes. Different carbohydrates are digested and absorbed at different rates, and GI is a ranking of how quickly each carbohydrate-based food and drink makes blood glucose levels rise after eating them.

Low Glycemic Index Foods

1. Vegetables

Vegetables are an abundant source of essential nutrients including vitamins, minerals, protein, fibre, minerals and others that are vital for the proper functioning of the body. You can include vegetables such as carrots, broccoli, cauliflower, celery, zucchini, and more in your low-glycemic diet to lower your blood sugar levels.

2. Legumes

Legumes contain vital nutrients and antioxidants that prevent cell damage and protect the body from chronic diseases and ageing. Legumes are loaded with impressive health benefits as they are low in fat, have no cholesterol, and have the same amount of calcium as a glass of milk.

3. Fatty Fish

Fish is an extremely healthy superfood that is rich in omega-3 fatty acids which provide potential health benefits. The abundance of healthy fats in fish help in reducing inflammation and have been associated with a lower risk of heart disease.

4. Yoghurt

According to WebMD, calcium is a key player in good blood pressure because it helps your blood vessels tighten and relax when they should. Plain, low-fat yoghurt is a good way to add calcium to your diet without too much-added sugar or fat.

5. Berries

You can also include berries in your diabetes diet as it contains anthocyanin, a compound that can help artery walls become wider and more flexible to lower your blood pressure and improve your heart health.

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