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LOW GLYCEMIC FOODS (For Weight Loss, Insulin Resistance + Diabetes) *WON'T Spike Blood Sugar!*

Low GI meals -

For example, you might eat one-third of a medium-sized cantaloupe during one meal. The GL value for that much cantaloupe is around 11 or lower. Sydney University's table of GI values also includes GL values.

The GL values are divided into:. A GI value tells you nothing about other nutritional information. For example, cantaloupe has a medium to high GI score and a medium GL score.

But it is a good source of vitamin C, beta carotene and other important nutrients. Whole milk has a low GI value and a low GL value. But it's high in fats and calories. So it may not a good choice for losing or controlling weight. The published GI database is not a complete list of foods. Instead, it's a list of foods that have been studied.

Many nutritious foods with low GI values may not be in the database. The list also includes highly processed foods which may be less nutritious than unprocessed foods.

And some foods with low GI values may not be good sources of nutrients. The GI value of any food item depends on many factors. It matters how the food is prepared and how it is processed. Also, there can be a range in GI values for the same foods.

So the values may not be reliable for all food choices. If you follow a low-GI diet, your foods with carbs are mostly limited to choices with low values. You usually will avoid foods with high values. Examples of foods with low, middle and high GI values are:.

Commercial low-GI diets may refer to foods as having slow carbs or fast carbs. This is because foods with a low GI value are digested and absorbed over a longer time. Foods with high values are absorbed over a shorter time. Studies of low-GI diets have shown varied results.

In general, they have shown a low-GI diet may be helpful for:. Researchers have noted the benefit of the diet may be linked to the nutrient-rich foods and high-fiber foods in the studies.

The overall nutritional quality of the food may be more important than the GI value of each food item. Following a low-GI diet may help you lose weight or keep a healthy weight. It may help you manage a diabetes plan.

It may lower your risk of diabetes and heart and blood vessel diseases. The glycemic index also could be one tool, rather than the main tool, to help you make healthier food choices. The Dietary Guidelines for Americans recommends a focus on healthy dietary patterns and nutrient-rich foods.

A healthy dietary pattern means making consistently healthy choices over time. Foods that fit in that pattern vary. They include a variety of fruits and vegetables that provide vitamins, minerals and fiber. A healthy dietary pattern also includes whole-grain foods that are high in fiber and other nutrients.

Beans, legumes, fish, low-fat dairy and lean meats are also good choices. There is a problem with information submitted for this request.

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Show references Liu S, et al. Dietary carbohydrates. Accessed Sept. American Diabetes Association Professional Practice Committee. Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes — Diabetes Care. Zeratsky KA expert opinion.

Mayo Clinic. Chiavaroli L, et al. Effect of low glycaemic index or load dietary patterns on glycaemic control and cardiometabolic risk factors in diabetes: Systematic review and meta-analysis of randomised controlled trials.

Dwivedi AK, et al. Associations of glycemic index and glycemic load with cardiovascular disease: Updated evidence from meta-analysis and cohort studies. Current Cardiology Reports. Ni C, et al. Low-glycemic index diets as an intervention in metabolic diseases: A systematic review and meta-analysis.

Glycemic index. University of Sydney. FoodData Central. Department of Agriculture, Agricultural Research Service. Glycemic index food guide. Diabetes Canada. The low-glycemic meals in this collection are satisfying and full of flavor.

The low glycemic diet emphasizes the consumption of foods that have a lower glycemic index. The glycemic index is a scale from 0 to which ranks carbohydrates in the food you consume based on how fast they raise your blood sugar.

Foods with a GI rating below 55 are considered low glycemic, between 56 and 69 medium glycemic, and foods with a GI of 70 are high-glycemic foods. This number is important to know, because rapid blood sugar spikes make your pancreas create too much insulin.

The emphasis here is on too much. Because that insulin then helps remove the sugar from your blood and transport it into the cells, so that they can use it for energy. This then leads to cravings and wanting to eat more. If you repeat that cycle over and over and over again, long enough you end up with insulin resistance and weight gain, which then can turn into all the chronic diseases that involve these conditions.

So, long story short the glycemic index basically gives you an idea of the quality of the carbohydrates you eat. You want to eat carbohydrates that raise your blood sugar slowly. In general, low glycemic foods are naturally rich in fiber, vitamins and antioxidants and include mostly fruits and vegetables, nuts, seeds, legumes, herbs, spices, some whole grains and high-protein foods like fish, chicken and tofu.

Some of the benefits of a low glycemic diet include improved blood sugar levels, weight loss and reduced risk for heart disease, diabetes and even certain cancers. High glycemic diets, on the other hand, are linked to increased risk for metabolic syndrome, the development of acne, diabetes, heart disease, certain cancers and overall death.

Now, I am currently, for the most part, following a gluten and dairy-free diet I do add some Parmesan and feta to my salads occasionally , but many of the recipes below are just gluten-free and incorporate some dairy.

I will be adjusting these and I encourage you to do the same for your specific food intolerances. The glycemic load takes into account the glycemic index of the food and how much you eat of it.

Because, sure, a certain food might have a low glycemic load, but if you eat too much of it, it can still result in high blood sugar. Another thing to consider is that certain foods like nuts and apple cider vinegar can also affect your blood sugar when consumed with high-glycemic index foods.

In general, baking increases the glycemic index of foods. For example, a sweet potato boiled for 30 minutes has a GI of 46 which is low, but if you bake that sweet potato, it has a GI of 82, which is high.

These are some of my favorite breakfasts and they just happen to also be low GI friendly! And yes, there is also a pancake recipe. Refreshing and super tasty! The ingredients for this low-glycemic breakfast idea include chia seeds, nut milk, honey and fruit.

These fluffy pancakes are a great way to start your mornings. You can make them with some blanched almond flour, coconut flour, baking soda, maple syrup or honey and an egg.

This healthy green smoothie is made with spinach, banana and almond butter. Overnight oats are a great easy healthy breakfast idea that has a low glycemic load. The best part about it is that you can make the night before.

For a filling breakfast, top with some nut butter and fruit. Yes, you can even enjoy some breakfast cookies on a Low GI diet! Made with nut butter, dark chocolate, some honey or maple syrup, oats, seeds and shredded coconut these no-bake breakfast cookies are packed with fiber and essential vitamins and minerals.

You can however use stevia or other carb-free sweeteners if you want to avoid these foods completely. These healthy low-GI lunch recipes are packed with fiber, vitamins, minerals, healthy fats and protein!

Omit the feta cheese to make this filling Mediterranean salad with chickpeas, chicken and vegetables dairy-free!

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