Diabetics, or those with a condition that affects how the body uses blood sugar, often control their disease through diet. By using the glycemic index, of GI, a chart that measures how fast a food is likely to raise your blood sugar, those with diabetes may better choose foods to influence blood sugar levels. There are a variety of foods to choose from in the range containing the lowest and safest GI ratings.
Hummus
Incorporating hummus into the diet provides a nutrient-dense food with one of the lowest GI ratings. The Official Website of the Glycemic Index indicates that a 30 g serving of this spread made of pureed garbanzo beans has a GI rating of just 6. Garbanzo beans, also called chickpeas, are a good source of iron, phosphorus, copper, protein and fiber. A one cup serving of garbanzo beans provides 164 percent of the recommended daily intake of molybdenum, a mineral found naturally in trace amounts in the body that may find use in treatment for rare metabolic diseases. Proponents claim this nutrient is an antioxidant that may prevent cancer. A serving of garbanzo beans, the main ingredient in hummus, also contains 84.5 percent of the daily recommended intake of manganese and 70.5 percent of folic acid. In addition to its low GI rating, hummus may help to lower cholesterol and decrease the risk of heart attack.
Peanuts
Peanuts have one of the lowest GI ratings. The Official Website of the Glycemic Index indicates that a 50 g serving of crushed peanuts has a GI rating of 7. In addition to the peanuts' ability to raise the blood sugar slowly, peanuts provide manganese, vitamin B-3, folate and copper. One quarter cup serving of peanuts also contains approximately 20 percent of the daily recommended intake of protein. The George Mateljan Foundation for the World's Healthiest Foods website indicates that peanuts may help to promote a healthy heart, reduce the risk of strokes, prevent cancer and gallstones and can decrease the risk of age-related cognitive function. Eating peanuts may also prevent weight gain.
Broccoli
Broccoli, a food with one of the lowest GI ratings, provides high levels of vitamins and minerals. The South Beach Diet website indicates that broccoli has a GI rating of 15, although the Official Website of the Glycemic Index indicates if a food has no carbohydrates, like broccoli, its glycemic index ratings may be even lower. While broccoli serves as a good source of vitamins E, B-1, B-3 and B-5, zinc, calcium, iron, omega-3 fatty acids, protein, magnesium, phosphorus, vitamins B-2 and B-6, potassium, manganese, fiber and folic acid, it provides a wealth of vitamins C, K and A. A one cup serving of broccoli contains 205.7 percent of the recommend daily intake of vitamin C, 194 percent of the recommended intake of vitamin K and approximately 45 percent of vitamin A. The George Mateljan Foundation for the World's Healthiest Foods website reveals that broccoli may help to prevent cancer and offer anti-inflammatory benefits, thanks to the antioxidants it contains, as well as aiding in digestion and supporting cardiovascular health.
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