First of all, it is essential to know that, according to the guidelines, foods with a low glycemic index have a score lower than 55. The glycemic index (GI) is conventionally made up of a scale from 1 to 100. Each food has its own score and, obviously , the lower the score the longer it takes that particular food to raise blood sugar levels and therefore has a low glycemic index. Essentially, GI indicates how quickly carbohydrate-containing foods raise blood sugar levels, compared to pure glucose. Here’s how the scale works: foods a basso glycemic index have a score lower than 55. Foods a half glycemic index have a score of 55-70. Foods ad alto glycemic index have a score above 70
Below are six of the best low glycemic index foods, based on international tables of the glycemic index and glycemic load values: 2008.
Avena: With a GI score of 55, oat flakes are a low-glycemic breakfast option. Oats contain beta-glucan, a type of fiber with numerous health benefits and which helps you feel full longer. Obviously, you need to choose pure oat flakes without added sugar. A good breakfast can be porridges, easy to prepare at home. Simply mix oats and milk – or a plant-based milk alternative – and heat the mixture in a pan.
Latte: with a score between 37 and 39, milk is a low glycemic index dairy product. The GI score for skim milk is 37, while for whole milk it is 39. Milk is rich in calcium, which is important for bone health. Research suggests that drinking milk regularly can reduce the progression of knee osteoarthritis in women. Reduced-fat soy milk can have a GI rating between 17 and 44, and full-fat soy milk can reach 44.
Ceci: Chickpeas are low-glycemic legumes, scoring 28 on the scale. Chickpeas are a good source of protein and fiber, with 11.8 grams and 10.6 grams per cup, respectively. They also contain important nutrients such as calcium, potassium and vitamin B9 (or folate). You can consume chickpeas instead of potatoes or white rice, which have a very high glycemic index. A tasty way to eat chickpeas is to make hummus.
Carrots: With a GI of 39, carrots are a healthy alternative to bread to accompany hummus. Carrots contain beta-carotene , an excellent ally for eye health. They are also a great source of antioxidants , which help protect against free radicals. Carrots can be enjoyed raw, boiled or steamed as a side dish to any dish.
Beans: With a GI score of 24, beans are a versatile low-glycemic index food. Beans are high in protein and fiber, with 13.36 g and 11 g per cup. They also contain potassium and are low in fat.
Lentils: Scoring 32 on the GI scale, lentils are a great low GI choice for lunches and dinners. Lentils are rich in protein, with 17.86 g per cup, and fiber, with 15.6 g per cup. They are also a good source of phosphorus and potassium.