Low Glycemic Index Foods: Nourishing Carbs Choices

With rising awareness for health, there is a growing need to understand various facets of the nutrition world. We tend to understand what foods will benefit our health and what will not. One such factor is the food’s glycemic index (GI).

There are several health advantages when you consume food having low GI. Now you might wonder, why is it so? What are low GI foods, and how do I understand whether the food I consume is low GI or high GI?

In this article, you may peek into the glycemic index of different commonly consumed Indian food items to help you decide on an appropriate diet.

What Does Low Glycemic Index Foods Mean?

Foods are labeled as low glycemic if they score 55 or lower and as high glycemic if they score 70 or more. Anything in the middle is categorized as medium or moderately glycemic^[1].

The glycemic index is a numeric value given to foods depending on how slowly or quickly they may elevate your blood glucose levels. It is a rating system for carbohydrate-containing foods.

Refer to our article “Understanding Glycemic Index: The Key to Healthy Eating” to learn more about the GI and start along the path to a happy tummy.

To recap it quickly, foods that release glucose gradually and steadily are known to have a low GI. On the other hand, foods with a high GI release glucose faster compared to low-GI foods.

Low GI foods aid in weight loss by increasing the feeling of fullness.

Did You Know

The GI is a system of rankings that breaks down foods high in carbohydrates into categories based on how they affect blood sugar levels. Dr. David Jenkins was the creator of it in the early 1980s.

Low Glycemic Index Foods

#1 Cereals

A healthy daily meal might help you keep a weight that supports your health, speed up your metabolism, and stop food cravings. Selecting foods with a low GI rating may be a quick and simple approach to maintaining your health, so start your day with a nutritious cereal.

The longer food breaks down and enters your bloodstream, the lower the GI index value. Your blood sugar is less likely to rise sharply and quickly when you eat cereal that takes longer to digest^[2]. Examples of low GI cereals include^{[3] [4]}:

If you’re looking for low-GI meal options, look no further than AASHIRVAAD WHOLE WHEAT ATTA. Direct from the farmers, Aashirvaad provides you with the best whole-wheat grains.

The finest grains, which are thick and have a golden amber hue, go into making atta. With contemporary “chakki-grinding” technology, Aashirvaad creates atta that contains 100% Sampoorna Atta and 0% maida.

#2 Pulses

Compared to other foods containing carbohydrates, pulses don’t cause significant increases in blood glucose levels despite their carbohydrate content. Pulses slow down the breakdown of carbs into glucose in the bloodstream due to their high protein content, fibre content, and composition of carbohydrates^[4].

Therefore, if the amounts are moderate, people with diabetes may frequently discover that they don’t experience significant rises in their blood sugar levels. Examples of low GI cereals include^{[6] [7]}.

#3 Vegetables

Vegetables that are not starchy have a low carb count and often a high fibre and antioxidants. Like protein, fibre manages the rate at which food is absorbed into the body and the bloodstream.

Research indicates that diets rich in fibre may be advantageous for individuals suffering from obesity, type 2 diabetes, and numerous other health issues linked to elevated blood sugar levels^[6].

The GI of popular non-starchy veggies is as follows^{[9] [10]}:

#4 Fresh Fruits and Vegetables

Several fruits (not all)  have low GI and may help maintain normal blood sugar levels ( refer to the table below). According to research, eating fresh fruits may help prevent type 2 diabetes and help those who already have the disease better control their blood sugar levels^[8].

Examples of low GI fruits include^{[12] [13]}.

#5 Others

Rich in fibre and plant-based protein, nuts, and seeds may help reduce the rate at which blood sugar is absorbed^[10]. Furthermore, due to their little impact on blood sugar levels and zero or very little carbohydrate content, chicken, beef, fish, and eggs all have GIs of zero^[11]. Please note meat and fat have zero GI.

Foods high in protein have a slower rate of digestion, which prolongs feelings of fullness and reduces blood sugar absorption. Pairing higher-carb foods, like grains, with protein-rich foods, like eggs or chicken, may help reduce a meal’s impact on blood sugar.

A low GI found in most nuts and seeds and other food items are^{[16] [17]}:

Fuel Your Day with These Low GI Snack Choices

Here are some nutritious low-GI snack suggestions in case you find yourself hungry in between meals:

• few unsalted almonds
• fruit slices dipped in nut butter
• sticks of carrot with hummus
• sprouts dhokla
• dal cheela
• a cup of berries or grapes accompanied by a few cheese cubes
• Yoghurt paired with almond slices
• apple slices topped with peanut butter or almond butter
• a hard-boiled egg
• veg upma
• dry poha mix

Potential Benefits Of The Low Glycemic Diet

As the name suggests, the glycemic diet is based on the GI. Following a low GI diet means that when you eat foods with carbohydrates, you select those with a low GI. A low GI diet has various possible advantages.

1. Weight Loss: Lower GI foods may result in higher intakes of fibre, fat, and protein than fast-acting carbohydrates like sugars and refined starches. You might wind up eating less at your next meal since you feel satisfied for a longer time after eating. That may aid in your weight loss.

2. Consistent energy: A lower-GI diet causes a slower increase in blood sugar and prevents sharp declines. This leads to more consistent and sustained energy levels. As a result, you may feel better and have more energy for a more extended period of time.

3. Lower blood sugar: When you eat low-GI foods, your blood sugar does not surge as high, and the insulin response is not as strong. If you have diabetes or prediabetes, improved blood sugar control is excellent news.

4. Benefits to the heart: Lower-glycemic carbohydrates typically contain higher levels of heart-healthy minerals, including potassium, which may decrease blood pressure, and fibre, which might help you manage cholesterol levels in the body. Reducing simple sugar intake may also aid in regulating cholesterol levels in the blood.

Planning your meals can be difficult sometimes, and you’re always looking for new ways to increase your fibre intake. But you’re not sure how to go about it.

You don’t have to worry, though, since Aashirvaad Atta and a team of knowledgeable nutritionists developed the My Meal Plan, which estimates your daily fibre intake and creates a meal plan that satisfies recommended intake guidelines.

Easy Tips to Incorporate More Low-GI Foods into Your Diet

You may simply incorporate more low-GI foods into your diet by following these tips:

• Choose fresh fruits and vegetables over canned juices and fruits.
• Consume more whole pulses than polished pulses.
• Steer clear of refined grains and low-fibre cereals. Alternatively, you may favor whole-grain foods such as rice, cereals, pasta, chapati, and brown bread.
• Replace starchy vegetables like yams and potatoes with vegetables high in fibre, such as green beans, eggplant, carrot, cauliflower, tomato, cucumber, broccoli, and leafy green vegetables.
• Eat nuts such as peanuts, almonds, and walnuts.
• Increase your intake of seeds, such as chia, sabja, fennel, sunflower, and flax seeds.
• Avoid consuming processed food, street food, or fast food.

Try our AASHIRVAAD Sugar Release Control Atta, which combines legume and pulse flours with whole wheat flour to produce a unique “Special Grain Mix.” This high-protein, high-fibre atta is made with ingredients like methi and oat. It also controls the rate of sugar release in your body to avoid sudden surges because it has a low Glycemic Index.

Guessing the Glycemic Index

What happens if you don’t know a food’s glycemic index?

That could happen if food has not been measured or you do not have time to check its GI before eating it.

Although it is impossible to be specific, the GI is often lower when:

• There’s less processing. Raw carrots have a lower GI than cooked ones, whole grains have a lower GI than refined grains, and whole fruit has a lower GI than fruit juice.
• It has less sugar, refined starch, and more fibre, protein, and/or fat.
• It’s uncooked. Al dente pasta has a lower GI than well-cooked pasta, and raw carrots have a lower GI than cooked carrots.
• Ripeness is something that you should look for. A ripe banana that is squishy has a higher GI than one that is stiffer and less ripe.
• Trusting your intuition is usually wise when you can’t receive GI information about a dish. You can’t go wrong when you consume foods you know are nutritious; avoid junk food and control portion sizes.

Still unclear about which foods are low GI? Reach out to our certified nutritionist for a 45-minute consultation and get a customized nutrition plan created just for you.

Schedule a meeting with the dieticians and nutritionists. Following that, you can ask the nutritionist any questions you may have almost regarding any health concern.

A Brief Recap

The glycemic index categorizes food based on its impact on blood sugar levels. Low-glycemic foods include eggs, almonds, legumes, and several fruits and vegetables. These foods are low in carbohydrates or high in protein and fibre, which may reduce blood sugar spikes.

As you conclude your research into low-GI meals, keep in mind that even minor adjustments may have a significant positive impact on your health. When you adopt the small changes, you’re not only eating healthier but also positioning yourself for increased energy and improved well-being.

Frequently Asked Questions