GI stands for glycemic index. The glycemic index ranks foods according to how they affect blood glucose levels. Foods that rank high in the glycemic index are absorbed quickly and cause blood glucose levels to rise rapidly. Foods that are low on the glycemic index are taken into the bloodstream slowly, allowing the levels to remain stable.
Oats, Porridge and Muesli
Oats such as porridge and muesli are low-GI foods. In addition to keeping the blood glucose level stable they also keep you feeling full for a long time, according to All4NaturalHealth.com. Be selective when buying muesli. Check that it is natural and free of added sugars.
According to the website Australian Lifestyle Fitness, sweet potatoes are an excellent low-GI food. They taste sweet, which makes them a nutritious alternative to foods that are high in sugars. Eating sweet potatoes as well as other low-GI foods can be effective in preventing type 2 diabetes. Those already suffering from the condition can control their blood sugar levels and improve their overall health by following a low-GI diet.
Carbs-Information.com states that fruits can rank high, medium or low on the GI index. Fruits that rank low include apples, berries, cherries, grapes, grapefruit, pears, peaches, strawberries and raspberries. Eating regular portions of these low-GI fruits can help promote weight loss and overall good health.
Legumes such as peanuts, lentils, Lima beans, butter beans and peas are all low-GI foods, but just because something is a legume doesn’t mean it ranks low on the GI index. Broad beans and baked beans rank between high and medium, so avoid these if a low GI is your goal. Adding low-GI legumes to the diet can help in the prevention of heart disease, says All4NaturalHealth.com.
Pasta is an excellent choice for those who are active and still wish to follow a low-GI diet. Pastas are released slowly but also help to keep endurance levels high. Long- and middle-distance runners frequently add pastas to their diet to provide energy to their bodies.