Following the low GI diet can help in bringing diabetes under control. This article deals with the list of foods that are safe to consume in a low GI diet.
When the insulin in the body does not function properly or is not produced in sufficient quantities in the body, the person suffers from a disorder known as diabetes. It is one of the most common conditions found all over the world today. Its exact cause is unknown. There are several factors that are responsible for causing it. Although there is no cure for diabetes, following certain methods and making changes in the lifestyle can help in bringing the condition under control. The low GI diet is planned in order to bring diabetes under control. Let us know more on it.
Low GI Diet and Diabetes
In the recent years, we have observed that the major part of our diet consists of refined or processed foods. These foods are known as high glycemic foods, i.e., they contain a high amount of sugar. When we eat foods with high amount of sugars (not literal table sugar, but, sugars found in refined foods), the sugar level in our body rises very rapidly. This brings about a temporary but quick feeling of fullness. However, the sugar level also drops at the same speed as it rises.
Therefore, we feel hungry after some time and tend to eat more. Therefore, consuming foods with high glycemic index can lead to disorders like obesity; and also have a negative effect on the body if a person suffers from diabetes and high blood pressure. Now, on the other hand, foods with low glycemic index contain a low amount of sugar and hence, do not affect the blood sugar levels.
Secondly, as low glycemic foods comprise complex carbohydrate foods, they get digested in the body very slowly and hence, there is a steady flow of energy. These foods do not exert stress on the body to maintain proper levels of blood sugar. Therefore, a low GI diet, meant for diabetics, is very beneficial in maintaining a proper level of blood sugar and preventing the complications. At the same time, it should also be noted that following this diet regularly can also help in prevention of diabetes and obesity. Secondly, doctors also prescribe low GI diet for high blood pressure to prevent heart diseases caused due to obesity and high blood pressure.
Low GI Foods
The following is a list of foods that can be included in the low GI meal plan for diabetics. Although there are many other foods that have low GI like yams and sweet potatoes, but cannot be included in the diabetes diet. These foods will help in maintaining a healthy weight and normal blood sugar levels.
- Whole wheat, all bran, rolled oats, oat bran, mixed grain
- Whole wheat pasta, brown rice
- Black beans, pinto beans, kidney beans, chickpeas, split peas, soy, linseed, lentils
- Carrots, broccoli, tomatoes, cauliflower, lettuce, red peppers, eggplant, onions
- Cherry, grapefruit, plums, prunes, walnuts, peanuts, cashew nuts
- Whole milk, low-fat yogurt
There are a few guidelines that you need to follow if following the low GI diet. For e.g. you should substitute white bread and white pasta with the whole grain versions. Secondly, it is better to cut fruit and eat it fresh rather than going for fruits’ juices which are loaded with sugar. Thirdly, you should go for low-fat versions of as many foods as possible. You do not have to give up any foods; just substitute the unhealthy foods with healthy ones!
The low GI diet has proven to be very effective and with no side effects. You can also check on the Internet for low GI recipes for diabetics. Lastly, note that this information is used only for educational purposes. It is recommended to consult the doctor before making any changes in the diet, if you are suffering from diabetes or high blood pressure. Take care!