What foods are on the glycemic index?
- Processed foods: Corn chips, pretzels.
- Sugar-containing beverages: Soda, sweet tea, sports drinks.
- Fast food: Cheeseburgers, fried chicken, pizza.
- Bakery/grains: Doughnuts, white bread, cereals (unless whole grain).
- Potatoes: Mashed potatoes, French fries.
Is cheese a low glycemic food?
Cheese can help maintain healthy glucose levels
Foods are given a higher value the more rapid the rise in blood sugar.
Most cheeses contain little to no carbohydrates and thus rate very low on the GI scale
.
What drink lowers blood sugar?
Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk ( 20 , 21 ). Keep in mind that
water and other zero-calorie drinks
are best. Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk ( 22 , 23 ).
What bread is low glycemic?
Low-GI bread
Commercially-produced white bread is high on the GI index, but
wholemeal bread
can be lower on the GI scale. The first step in choosing a suitable bread is to opt for bread made with wholemeal or stone-ground flour. The less processed the flour, the lower the GI score will be.
What is a good low glycemic breakfast?
- Banana and egg white stovetop oatmeal. …
- Peanut butter breakfast bars. …
- Broiled grapefruit. …
- Berry blast smoothie. …
- Apple oat Greek yogurt muffins.
Peanuts and peanut butter have a
low glycemic index
, which means they don't cause blood sugar to rise sharply.
In fact,
sweet potatoes that have been peeled and baked for 45 minutes have a GI of 94, making them a high-GI food
(13). This puts them on par with other high-GI foods, including white rice, baguettes, and instant mashed potatoes (14, 15, 16).
- Oats.
- Beans and lentils.
- Salmon and other fatty fish.
- Eggs.
- Nuts and nut butters.
- Seeds and seed butters.
- Unsweetened yogurt and kefir.
- Fermented vegetables.
An Egg's glycemic index is zero
. Eggs are known to have a low glycemic index, and they're rich in a variety of essential nutrients. However, you won't find them on your average glycemic index food list or chart.
- More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index.
- Fewer foods with a high glycemic index, like potatoes, white rice, and white bread.
- Less of sugary foods, including candy, cookies, cakes, and sweet drinks.
Lemon juice significantly lowered the mean blood glucose concentration peak by 30% (p
and delayed it more than 35 min (78 vs. 41 min with water, p
On a short-term basis, groups taking apple cider vinegar saw significant improvement in blood glucose levels 30 minutes after consuming the vinegar
.
- berries — Both citrus and berries are recommended as superfoods by the American Diabetes Association.
- cherries.
- plums.
- grapefruit.
- peaches.
- apples — High fiber fruits like apples and pears help to slow a spike in blood sugar, Rose says.
- pears.
- kiwi.
Oatmeal from whole grain oats may be a helpful addition to the diet of someone with diabetes.
Oatmeal has a low glycemic index (GI) score
, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes. There are a number of ways to add oats and oatmeal to the diet.
- Refined grains. Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts. …
- Sugar-sweetened beverages. …
- Fried foods. …
- Alcohol. …
- Breakfast cereal. …
- Candy. …
- Processed meats. …
- Fruit juice.
Higher GI fruits include bananas, oranges, mango, grapes, raisins, dates and pears. Lower GI vegetables include lettuce, broccoli, cabbage, cauliflower and peppers. Higher GI vegetables include
carrots, potatoes, parsnips, beetroots and sweetcorn
.
Like ketchup, mayo gets a bad rap. But
if you choose one made with healthy fat (such as olive oil), and make sure you stick to just one serving or less as described on the nutrition label, it can be a diabetes-friendly choice
. To avoid overdoing this condiment, always measure it before you spread it.
- Mangoes. 1/13. Fruit's good for you! …
- Grapes. 2/13. A cup of these has about 23 grams sugar. …
- Cherries. 3/13. They're sweet, and they have the sugar to show for it: A cup of them has 18 grams. …
- Pears. 4/13. …
- Watermelon. 5/13. …
- Figs. 6/13. …
- Bananas. 7/13. …
- Less Sugar: Avocados. 8/13.
A
baked potato is more nutrient-dense
, providing 6 grams of protein and 6 grams of fiber. It has about 25 percent more magnesium as a boiled potato. It also contains 40 percent more phosphorus and potassium, as well as four times the amount of folate in a boiled potato.
