Choosing low glycemic index foods is a good way to choose the healthiest carbohydrates that will help you smooth out your blood sugar levels response after eating. A low glycemic index value is defined as being at 55 or lower. Low glycemic index diets are associated with a healthier body weight, better diabetes and blood sugar management, improved athletic performance and a reduced risk of developing chronic disease, especially cardiovascular diseases.
Temperate Climate Fruits
While tropical fruits tend to have a medium to high glycemic index, temperate climate fruits have a low glycemic index value. For example, apples, pears, cherries, prunes, oranges, grapefruit and grapes have a glycemic index below 55. Moreover, all berries, whether it is raspberries, blueberries or strawberries, are good fruit choices for a low glycemic index diet.
Quinoa
Quinoa is a great low glycemic index grain that you can use in soups, salads or as a side dish to replace white rice, which has a high glycemic index. The glycemic index value of quinoa is 53.
Steel Cut Oats
Most breakfast cereals, even the ones that contain very little sugar, tend to have a high glycemic index. If you enjoy having cereal in the morning, swap your usual breakfast cereals for steel cut oats, which has a glycemic index of 52. Avoid instant or flavored oatmeal, because their small size make their digestion very quick, which lead to large swings in your blood sugar levels after eating. Steel cut oats are larger particle of oats that take longer to digest and leave your blood sugar levels more stable.
Pasta
Although pasta is high in carbohydrates, the type of carbohydrates it contains is digested more slowly compared to a slice of white or whole wheat bread. Depending on the variety of pasta, both white and whole grain pasta has a glycemic index that ranges between 42 and 55.
Yams and Sweet Potatoes
Regular potatoes have a very high glycemic index, whether you choose baked potato, mashed potato or french fries. Instead, use yams or sweet potatoes, which have a glycemic index value of 35 to 51. You can serve them baked, mashed or prepare oven-baked fries with either of these tubers.
Vinegar
Although vinegar does not contain enough carbohydrates to measure its glycemic index, adding it to your foods can help you lower the dietary glycemic index of your meal. The acidity of the vinegar slows the gastric emptying, which delays the digestion of the carbohydrates in your meal and slows the rise of your blood sugar levels after eating. Add a spoonful of vinaigrette prepared with 2 parts vinegar and 1 part good quality olive oil. You can vary the vinegar to switch it up. Balsamic vinegar, red wine vinegar, raspberry vinegar or white vinegar make delicious vinaigrettes to drizzle over your vegetables or salad.
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