Your Printable List of Low Glycemic Index Foods
When you want to stay healthy and keep your blood sugar on an even keel, you need to know which foods have a low glycemic index. These are foods that take longer to digest, so they are not easily converted to sugar which is released into the blood stream. This printable list of low glycemic index foods should be useful as a guide to what types of foods you should be eating.
Low glycemic index foods leave you feeling full for longer so that you don't eat as much. These foods are likely ones that you eat regularly anyway but did not know what the glycemic index was.
In the list below the number that appears next to the food listed is its glycemic index. This value is the number that is obtained when a person's blood sugar is tested after they eat a certain food. This figure is different between people and between certain brands of certain processed foods, which is likely the result of different ingredients being used in that particular location.
The list in this article should be a decent guide to help you understand the foods that you should avoid and the foods you should be eating.
The Glycemic Index Ranges :
High: 70 or more
Medium: 56 – 69
Low: 55 or lower
LOW GLYCEMIC INDEX FOODS
What are the Health Benefits of Eating Lower GI Foods?
If you are at risk of developing diabetes or if you currently have diabetes, choosing foods that have a lower GI can help. Some of the main benefits of eating foods that are low on the GI scale include:
- They are usually higher in fiber. Foods that have high fiber help you to feel full which is important if you want to lose weight or maintain a weight loss
- Low GI foods improve blood sugar by raising levels slowly after meals;
- Eating low GI foods help to improve blood cholesterol which can be a major factor in the prevention of heart disease.
Consuming plenty of high GI foods can lead to greater risk of type 2 diabetes. In order to aid in diabetes prevention, it is important to choose foods that are lower on the GI scale most of the time. This keeps your blood glucose levels from being too high or too low.
How to Get Started With Low GI Foods
A food’s GI number can be changed with the cooking method used, how much far or acid the food contains and whether or not the food is processed. Here is how you can eat and incorporate low GI foods:
- Always balance meals with the addition of protein and healthy fats when you consume carbs. This increases the nutritional value and lowers the total GI of the meal you consume.
- Pasta is a low to medium GI but not if it is overcooked. Always eat pasta partially cooked and consume whole wheat or whole grain if possible.
- Try to include at least one medium or low GI food every time you consume a snack or a meal.
- Try eating legumes such as kidney beans, chickpeas, lentils and navy beans instead of meat. Legumes are very high in fiber are low in fat and have a low GI rating which means that they will not spike your blood glucose.
- Those who have diabetes should check their blood sugar two hours after consuming a food low in GI. Use that reading to compare to blood sugar readings after a high GI food is consumed. Note the difference.
A glycemic index is a useful tool that you can follow to be aware of your blood sugar levels. If you are trying to manage diabetes, you must also include regular exercise and monitor your blood sugar levels constantly. This is the only way to know if your blood glucose levels are under control or if they are out of control.
It is important to manage blood glucose carefully because if you do not, it can mean that you are going to have diabetes 2 in the future. Diabetes can be controlled if you eat as often as possible from the low GI foods in the chart in this article. Print it out for handy reference so that you can check it when you are shopping for your groceries.
Do you eat low GI foods on a regular basis? If not, have you tried to consume lower GI foods along with your meals?
- What did you think about the suggestions that we give in this article?
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