{"id":462,"date":"2017-06-02T05:56:27","date_gmt":"2017-06-02T05:56:27","guid":{"rendered":"http:\/\/simplyhealth.io\/?p=462"},"modified":"2021-05-11T17:18:33","modified_gmt":"2021-05-11T17:18:33","slug":"21-low-glycemic-foods","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/21-low-glycemic-foods\/","title":{"rendered":"21 Low Glycemic Foods"},"content":{"rendered":"

\"\"One of the most popular diets at the moment is the low gycemic diet. This is a closely-related cousin of the low-carb diet, which generally aims to accomplish many of the same things in a slightly more easy-going way.<\/p>\n

The glycemic index lists foods based on the speed at which they release energy. The higher the GI, the more quickly the sugar will be absorbed and released into the blood. Those foods with a low GI on the other hand, will be digested more slowly and will therefore much more slowly release their energy.<\/p>\n

A low GI is an important thing to look out for when choosing what you want to eat. That\u2019s because the rate of absorption dictates many things about your health and how you feel.<\/p>\n

When we absorb sugar quickly for instance, it will result in a sudden spike in the blood sugar. This then results in a sudden release of insulin \u2013 a hormone that encourages the body to utilize that sugar for energy \u2013 which can in turn cause you to get either a sugar rush, or a sudden influx of fat being stored. If we aren\u2019t constantly using that energy, then the body will have to do something else with it: which normally means it will be kept as fat!<\/p>\n

What\u2019s more, is that this can then result in a sudden crash. Once all the sugar has been absorbed, we are then left with low blood sugar which can make us sluggish and depressed. Not only that, but this leaves us craving food and makes us more likely to start raiding the fridge.<\/p>\n

For all these reasons, you\u2019re much better off consuming food that gradually releases its energy throughout the day as you use it. Hence low glycemic foods!<\/p>\n

In this comprehensive post, we will look at a massive list of 21 different foods that all offer that low GI benefit\u2026<\/p>\n

1. \u00a0Porridge Oats<\/h3>\n

If you\u2019re in search of something you can eat for breakfast that won\u2019t fill you with a sudden rush of fattening sugar, then you need look no further than porridge oats. Porridge oats<\/a> have an excellent low GI value of 58 (oat bran is 50), which means that you can eat this for breakfast and then feel relatively full all day. As we\u2019ll see, this is not the lowest score on this list and in fact it is more of a \u2018medium\u2019 GI food\u2026 only at the lower end. But seeing as this is practically an entire meal, that\u2019s still pretty acceptable and it feels filling as you eat it. Don\u2019t add lots of sugar: consider using berries and maybe a little yogurt.<\/p>\n

Choose whole fat milk, as fat also absorbs more slowly!<\/p>\n

\"\"2. \u00a0Sweet Potatoes<\/h3>\n

Sweet potatoes<\/a> are one of the best low GI foods in your arsenal. That\u2019s because they are incredibly low GI for what they are at just 48. When you compare this with regular potatoes, they become much more acceptable and a great alternative.<\/p>\n

Most of us will eat a lot of \u2018regular\u2019 potato whether that\u2019s in the form of a meal or whether it\u2019s in the form of chips and fries. You can swap these things for sweet potatoes (make them yourself) and that way you\u2019ll enjoy something much healthier and still get the delicious sensation of crunchy fries with your main.<\/p>\n

\"\"3. \u00a0Broccoli<\/h3>\n

When looking at low carb diets, a lot of people get confused and wonder whether they should still be eating vegetables and fruits. After all, a vegetable is still a carb right? It\u2019s certainly not a protein or a fat\u2026<\/p>\n

Well, the reality is that no food is purely carb or fat. This is why it also makes more sense to stop worrying about the food group and instead to think about what the food\u2019s impact is on the body. Hence \u2018low Gi\u2019 rather than \u2018low carb\u2019 (this diet is also sometimes called the slow carb diet).<\/p>\n

Broccoli<\/a> is a carb and a protein and is high in fiber. This means that the small amount of sugar absorbs slowly, giving this an excellent GI of 10. That means you can eat as much as you want and enjoy low blood sugar still!<\/p>\n

\"\"4. \u00a0Cauliflower<\/h3>\n

Cauliflower<\/a> is like broccoli\u2019s less exciting brother\u2026 which is saying something seeing as broccoli isn\u2019t exactly rock and roll! Cauliflower looks dull and it tastes essentially like water\u2026 but it is a great way to round out your meal and there are certainly ways you can make it more interesting \u2013 by adding cheese to make cauliflower cheese for instance!<\/p>\n

This is another thing you can add on the side of your meal without worrying that it\u2019s going to become fattening or blood-sugar-spiking as a result.<\/p>\n

\"\"5. \u00a0Aubergine<\/h3>\n

Aubergine<\/a> or egg plant is a vegetable that can also be highly versatile. This is a large, soft food that has an unusual flavor and which can add a lot of body to a meal. This is a great base for a smoothie but it is also a key ingredient in things like moussaka. Aubergine can even be fried to give it a crispy and very rich flavour. And it\u2019s only 15 GI!<\/p>\n

\"\"6. \u00a0All-bran<\/h3>\n

If you\u2019re not so keen on porridge oats, or you think that their GI is too high, then all bran might be a more acceptable alternative. This is a food with a GI of just 50 and which is very tasty and great with milk<\/a>. Once again, it goes perfectly with a few pieces of fruit as well to create a healthy breakfast that is both low GI and nutritious.<\/p>\n

This is a good time to remind readers that their food isn\u2019t all about energy. Food is not just fuel: just as important or even moreso is to think about the nutrients in that food. This is what the body uses as \u2018building blocks\u2019 and without those nutrients, your health will suffer, as well as your energy levels.<\/p>\n

\"\"7. \u00a0Natural Muesli<\/h3>\n

Muesli<\/a> is another great cereal option but again, it\u2019s important that you get the right kind and avoid brands that have lots of added sugar and other sweeteners.<\/p>\n

Once you have your muesli, why not try making a bircher cup? Add on some yogurt and berries into a cup and you\u2019ll have something with lots of tastes and flavors that you can enjoy anywhere and that will provide you with lots of nutrients and anti-oxidants. Or how about my famous cereal mix? That\u2019s muesli with grapes, sunflower seeds and sliced banana. It\u2019s delicious!<\/p>\n

\"\"8. \u00a0Sourdough Rye<\/h3>\n

You have probably heard an awful lot lately about just how bad for you bread is, and especially from a GI standpoint. Well, the good news is that this all depends ono the type of bread. If you choose to eat rye bread, then you can actually enjoy your sandwiches<\/a> and the bread itself will only be bringing in 48 on the glycemic index. This now frees you up to try a lot of different exciting meals and feel fuller for longer.<\/p>\n

\"\"9. \u00a0Soya and Linseed Bread<\/h3>\n

Another option for your low GI bread would be soya or linseed bread<\/a>. These are breads that are high in protein, which is partly what slows the digestion and partly what makes them so nutritious and delicious.<\/p>\n

This is a good time to remember that your body doesn\u2019t digest foods individually. If you eat things together you will find that you can enhance the effects. Eat rye bread with a fatty topping like avocado and everything will be absorbed even more slowly as a result!<\/p>\n

\"\"10. \u00a0Cherries<\/h3>\n

Sweet fruits can have good GI too! In this case, having some cherries<\/a> will not elevate your blood sugar too much at all thanks to a low GI of just 22! This is incredible given how sweet cherries are and because they\u2019re so small, you can have a couple without worrying about calories or sugar generally.<\/p>\n

Cherries are also packed with nutrients. These are one of the densest sources of vitamin C that exist and they\u2019re also high in a whole host of other things. In particular, these are a good place to get antioxidants: important substances that combat the action of free radicals in the body in order to prevent visible signs of aging as well as mutations that can lead to cancerous growths.<\/p>\n

\"\"11. \u00a0Apples<\/h3>\n

Apples<\/a> are an amazing superfood. We take them for granted because they\u2019re not exotic and are so readily available. But they\u2019re super high in vitamin C, a great source of fiber and they\u2019re rich in polyphenols (especially red apples). You\u2019ll raise your serotonin, reduce your cortisol and boost your energy levels. They\u2019re also full of catechin, a substance which can increase blood flow to the brain and even improve muscle recovery! Oh and vitamin C is a potent antioxidant as well.<\/p>\n

For all these reasons, it comes as a very welcome surprise to learn that apples only have a GI of 34!<\/p>\n

\"\"12. \u00a0Plums<\/h3>\n

Plums<\/a> are another sweet, delicious fruit that you might expect to be packed with readily available sugar. The truth is though that plums only have a GI of 24. This puts them just behind cherries (at 22) making them the second lowest GI fruit that is readily available and commonly bought. They taste great too and they\u2019re easy to eat! If only they didn\u2019t have such a short window of opportunity being ripe\u2026<\/p>\n

\"\"13. \u00a0New Potatoes<\/h3>\n

We\u2019ve seen that sweet potatoes<\/a> have a nice and low GI but what other kinds of potatoes can you eat? Well, new potatoes actually have a low GI of just 54. While they\u2019re not as good for fries, this means you can have them on the side of your meat and other veg to round out your meals and not feel too guilty about it! Especially if you keep the numbers low.<\/p>\n

Some great lean meals you can enjoy include new potatoes with fish or gammon, or how about new potatoes in a salad?<\/p>\n

\"\"14. \u00a0Snickers Bars<\/h3>\n

Snickers bars are chocolate bars, so how can these possibly be good for you?<\/p>\n

Well, I\u2019m not saying they are. But if you absolutely must eat a chocolate<\/a> bar of some sort, you could do a lot worse than to have a Snickers bar. Snickers bars have only a GI score of 41, which considering how naughty they feel when you eat them, is pretty good! This is thanks to all the included nuts that are in the bar.<\/p>\n

The best kind of chocolate from an overall health perspective though is definitely dark chocolate, which has a ton of other benefits.<\/p>\n

\"\"15. \u00a0Hummus<\/h3>\n

Hummus<\/a> is an excellent choice for dipping other healthy foods into in order to make them tastier. For example, why not grab some raw carrot sticks and dip them in hummus for something easy and tasty you can snack on?<\/p>\n

The good news is that doing this won\u2019t ruin your low GI efforts. Hummus only has a GI of 6, which is the lowest item on this list so far! So dip away and feel guilt-free!<\/p>\n

\"\"16. \u00a0Peanut Butter<\/h3>\n

Peanut butter<\/a> comes in a lot of different forms, so that is a caveat to bear in mind as you read this. If you\u2019re eating peanut butter that is packed with sugar, then don\u2019t expect it to have a low GI! Otherwise though, you can eat lots of peanut butter and not worry about packing on the pounds. That\u2019s because peanut butter when made properly is just peanuts + oil. Seeing as peanuts have a GI of 13, that\u2019s something you can get away with! The clue is the fact that this is really mainly fats + fiber!<\/p>\n

Peanut butter is also a great source of protein, which increases your body\u2019s thermic effect (burns calories through digestion) and helps with the formation of lean muscle mass.<\/p>\n

\"\"17. \u00a0Raw Carrots<\/h3>\n

Raw carrots<\/a> are one of the most convenient snacks going. Keep them in your fridge and you can grab them at leisure to chew like Bugs Bunny. No more excuses about dieting being hard!
\nAnd raw carrots have a lot more to offer you too. These are low in fat and calories and have a GI of just 16. They\u2019re also a good source of fiber and a great place to get vitamin A. Vitamin A is good for your eyes but more and more studies have recently been showing how it can also strengthen your brain and improve plasticity.<\/p>\n

\"\"18. \u00a0Tomatoes<\/h3>\n

Tomatoes<\/a> are an excellent source of antioxidants and particularly of vitamin C. They can strengthen the immune system, boost energy and make any pasta dish a lot tastier and more satisfying! The skins are also a good source of fiber and you get all the same benefits whether they\u2019re tinned, pureed or fresh.
\nAnd seeing as they\u2019re on this list, you also know they\u2019ve got low GI. Specifically, tomatoes only have a GI of 15!<\/p>\n

\"\"19. \u00a0Chillies<\/h3>\n

If you\u2019re feeling tough and you want to chew on some chillies<\/a>, then you can do just that guilt free. A chilly will only have a GI of 10. Though this is a good opportunity to point out that not only are different species of chilly going to vary slightly but also that different chillies will be different sizes and compositions \u2013 which goes for all the natural foods on this list.<\/p>\n

Chillies also further speed up the metabolism, so if you\u2019re keen on weight loss, that\u2019s just one more reason to start eating them!<\/p>\n

\"\"20. \u00a0Onions<\/h3>\n

Onions<\/a> are in a ton of our cooking and so it should come as good news to learn that they only come with a GI of 10. That makes them safe to eat without spiking your blood sugar and don\u2019t forget that these count as vegetables! They still contain a lot of useful nutrition and are great to add whenever you can. They\u2019re antibacterial too, just like garlic!<\/p>\n

\"\"21. \u00a0Grapefruits<\/h3>\n

Grapefruits<\/a> are incredibly low calorie, they\u2019re known to be very effective at boosting the metabolism and helping us to burn more calories still throughout the day and they\u2019re packed with vitamin C. To complete the set then, you will also be pleased to know that they have a very low GI, at just 25. That is another reason that grapefruits are one of the healthiest ways to start your day. You do get over the bitterness eventually\u2026 honest!<\/p>\n\r\n

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