Discover 13 amazing foods which score low on the glycemic index.
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#13. Fermented Foods
Studies now suggest that imbalance within the gut microbiome can lead to increased levels of insulin resistance. Gut microbes may influence insulin levels and also impact leptin signaling. As a result, they can influence cravings and food intake.
#12. Fish
Fish is possibly the best lean-meat protein choice, and cold-water fish can additionally prevent or help you manage diabetes.
#11. Avocado
The mono-unsaturated fat within avocados can also help lower blood pressure and reduce the amount of LDL, or “bad” cholesterol within your body. This can also lower the risk of heart disease.
#10. Sweet potatoes and yams
With a glycemic index of just 44, these types of potatoes are loaded with nutrients - from vitamin C, to vitamin A, to potassium, and they contain a high amount of fiber.
#9. Old Fashioned Oatmeal
Old-fashioned, steel-cut oats offer many health benefits, along with helping to keep blood sugar low. In fact, eating 100% whole grains and foods high in fiber can reduce the risk of diabetes by 40%.
#8. Nuts
Natural, unsalted roasted or raw nuts are perfect snacks. Just make sure to avoid sugary coatings.
Nuts are loaded with fiber while having a glycemic index score of 55 or less, depending on the nut.
#7. Yogurt
With a score of 50 or under, plain yogurt is a low-GI food.
It’s also a good protein source, which can help slow the digestive process.
Unsweetened, plain Greek yogurt is also renowned for its probiotic benefits.
#6. Berries
While berries contain carbohydrates, their high fiber lowers their net carb amount and can slow digestion, which helps your body with blood sugar management.
Berries have been shown to improve insulin sensitivity.
#5. Three Special Vegetables
Broccoli - When the broccoli is chopped or chewed, creating sulforaphane, a type of compound that has amazing blood-sugar-reducing properties.
In numerous studies, sulforaphane-rich broccoli extract has enhanced insulin sensitivity and reduced blood sugar levels.
Spinach - This vegetable has plenty of fiber, vitamins, folate, manganese, calcium, potassium, zinc, phosphorous, protein and carotene.
Its glycemic index is almost ZERO. So, eating spinach can fill you up while lowering blood sugars.
Cauliflower - It's great for the heart and can also help lower the risk for many diseases.
It's extremely high in fiber and contains a wide array of cancer-fighting antioxidants. It’s also a good source of sulforaphane.
#4. Mushrooms
Portabello mushrooms are low in calories but big in flavor.
Not only are mushrooms low-carb, low-calorie, and anti-inflammatory, they also help with weight management, have prebiotic benefits to aid gut health, and have both soluble and insoluble fiber-- which will help lower blood sugar levels.
#3. Eggs
Eggs are, on average, about 70 calories, have 6 grams of protein, and a glycemic index of ZERO.
The protein within eggs can help your body manage blood sugar levels, and it’s been reported that eating 1 egg a day may lower fasting glucose levels by 4.4% in prediabetics and type 2 diabetics.
#2. Pumpkin and Pumpkin seeds
Pumpkin seeds are considered to be a diabetic superfood, but the rest of the pumpkin is good for you as well!
All varieties of pumpkins and squash are full of fiber and antioxidants, plus they can help regulate blood sugar levels.
#1. Legumes
Though legumes contain a good amount of carbohydrates, they are all are packed with nutrients and still have a very low glycemic index score.
Legumes have the perfect combination of fiber, protein, and complex carbs, which work together to maintain healthy blood sugar levels.
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