Glycemic index and diabetes are often discussed together : What is it ?

Glycemic index is a method to understand the effect of food consumed on blood sugar levels. Glycemic index ranks the foods according to their effect of blood sugar levels. It was formulated in 1980s.

The glycemic index divides the food into three different sections- low, medium and high. Foods with low glycemic index cause low or no rise in blood sugars. Whereas, consumption of foods with high glycemic index can result in rapid rise in blood sugar levels.

Controlled blood sugar levels can help in controlling the complications of diabetes and help in effective management of diabetes. Studies have highlighted that foods with low GI are beneficial for diabetics. Other studies have also highlighted that diet high in GI can put an individual at a higher risk of type-2 diabetes. Here are some foods with low GI which can be a part of diabetes diet.

Low glycemic foods for diabetes

It is a misconception that diabetes patients cannot eat fruits as fruits are loaded with natural sugar. But low glycemic fruits can be consumed in a limited quantity. Some fruits which can be a part of your diabetes diet may include- pear, apples, grapefruit, plum, oranges, strawberries, peach, cherries and grapes.

Papaya is good for diabetics as it is high in fiber. A medium-sized apple can also be consumed. Orange is another great choice as it contains vitamin C and fibre.

Other low glycemic foods may include- oats, porridge oats, lentils, kidney beans, quinoa, milk, almonds, olive oil, rice bran oil, walnuts and vegetables like carrots, broccoli, tomatoes and cauliflower.

Other health benefits of consuming a low-glycemic diet
A low-GI diet can offer many other health as well, including-

Better cholesterol levels which means reduced risk of heart diseases and stroke.

Low-GI diets may also help you lose some weight
Consumption of a low-GI diet is also associated with lower risk of heart diseases.