Obesity and diabetes rates are in the rise, the BBC reports. To reduce your risk of these two deadly conditions, eat a reduced-calorie diet rich in healthy foods like vegetables, fruits, and lean meats. In addition, basing your diet on the glycemic impact of food, also known as the glycemic index (GI), can help you lose weight and reduce your risk of developing type 2 diabetes, the Glycemic Index Foundation reports. The GI is an indicator of how quickly a carbohydrate source ends up as blood sugar in the bloodstream.
Wheat Tortillas
Breads like white bread, wheat bread, and hamburger buns tend to have a high GI. For example, Harvard University School of Public Health reports that a kaiser roll's GI is 73, Wonder bread's is 73, and waffles have a GI of 76. On the other hand, wheat tortillas have a GI of only 30. Tortillas can be used as part of healthy meals like bean burritos, veggie wraps, or turkey sandwiches.
Tomato Juice
Because juices tend to be high in sugar, they often have a high GI. However, tomato juice is an exception to this rule. Harvard University reports that the GI of a glass of tomato juice is only 38. That's nearly half of other beverages like cranberry juice and orange soda. Also, tomato juice is rich in the antioxidant lycopene, which may reduce prostate cancer risk.
Pearled Barley
Whole grains are an important part of a healthy diet, as they provide vitamins, minerals, and dietary fiber. However, certain whole grains have a high GI. For example, the whole grain cereal Special K's GI is 69, Harvard reports. On the other hand, pearled barley boasts a GI of only 25. Pearled barley can be used as a part of low GI meals like chilis, soups, and casseroles.
Yams
Yams are one of the few starchy vegetables with a low GI. Harvard reports that yam's GI is only 37--significantly less than the GI of green peas, carrots, and mashed potatoes. Yams are also rich in vitamin A, which promotes eye health.
Yams can be used as a low GI side dish for dinner by baking or steaming them.
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