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Foods with a low glycemic index tend to release glucose slowly, so they are good for controlling blood sugar levels for diabetics. There are many types of foods with a low glycemic index and they are easy to find around you
The glycemic index is a system of assigning numbers to foods that contain carbohydrates, to show how quickly these foods affect blood sugar levels in the body. This figure can be a guide for diabetics or those who are on a diet in choosing food.
The calculation of the glycemic index is based on the fact that not all carbohydrates with the same weight will react the same in the body. This calculation was first discovered in the early 1980s by a professor from Canada named Dr. David Jenkins.
Glycemic index (GI) sizes are available in the range 1–100. Foods with a low glycemic index have a GI value of less than 55. Meanwhile, foods with a moderate glycemic index are 56–69, and foods with a high glycemic index are more than 70.
Different Types of Food with Low Glycemic Index
Foods with a low glycemic index are needed by diabetics to control blood sugar levels. In addition, the glycemic index is also a reference for those who want to lose weight or prevent chronic diseases associated with obesity, such as cardiovascular disease.
There are several factors that make the glycemic index level in a food low, including:
- Sour food
- Fast cooking process
- Foods high in fiber
- Food with minimal processing
- Fruits and vegetables that are not overripe
- Foods high in protein
To make it easier for you to determine foods with a low glycemic index, here are some types of foods that can be included in your daily menu:
Various vegetables are included in foods with a low glycemic index because they are rich in fiber. Here are some of them:
- Kale Leaf
In addition, a variety of tubers and vegetables that contain starch can also be an intake of foods with a low glycemic index. These foods include corn, sweet potatoes, yams, and pumpkin.
Fruits can be a he althy snack that is rich in nutrients. The following are fruits that are classified as foods with a low glycemic index:
Try to choose fruit that is not too ripe. This is because the more ripe the fruit, the sweeter it is and the higher the glycemic index.
A variety of nuts, such as peas, almonds, walnuts, cashews, green beans, kidney beans, peanuts, and chickpeas, can be a choice of foods with a low glycemic index.
For whole grains, choose whole grains that are minimally processed, such as quinoa, whole wheat, and oats. In addition, processed whole grain products, including whole wheat bread, whole wheat pasta, sourdough bread, and whole grain tortillas are also included in foods with a low glycemic index.
If you want to eat rice, some choices with a low glycemic index are basmati rice, brown rice, and long grain rice.
High protein content can lower the glycemic index number in food. You can get this high protein from fish and seafood, such as salmon, tuna, shrimp, and sardines, or beef, chicken, and eggs.
Not only that, foods with a low glycemic index that are rich in protein can also be cow's milk and its processed products, such as cheese and yogurt, as well as soy milk and almond milk.
6. He althy fat
Just like protein, fat content in food can also lower the glycemic index number. Some examples of he althy fats that are included in foods with a low glycemic index are chocolate, olive oil, canola oil, and butter.
Although high-fat foods have a low glycemic index, make sure the number of calories you consume remains in accordance with the daily needs of the body, especially if you have diabetes.
In eating foods with a low glycemic index, you still have to pay attention to other nutritional needs, such as calories, fat, fiber, and vitamins.
Consume a balanced nutritious diet, increase physical activity and exercise, and stop unhe althy habits such as smoking and consuming alcoholic beverages so that the body is always he althy and weight is maintained.
You can also consult a doctor about what other foods with a low glycemic index are, and which portions are suitable for your he alth condition.