Want to stay healthy and lean, then follow the Glycemic Index of foods to eat and you will get it 90% right. Foods with Low GI when eaten don’t create a surge in blood sugar levels. Thats good as this is the ideal state to burn FAT in our body. We have complied a list of Indian Foods which have low GI as there are standard questions if Indian Dals are healthy or is it okay to have Strawberries or Bhindi. Check our tables below.
What Is Glycemic Index (Gi) Of Food?
The glycemic index, invented in 1981 by David Jenkins and Thomas Wolever of the University of Toronto, is a system for classifying carbohydrate-rich foods, according to how fast they raise blood-glucose levels, compared to a standard food i.e. glucose, inside the body. In simple terms, a food with a lower glycemic value raises blood glucose slowly than a food which scores higher.
Glycemic Index Range
Zero to 55 – Low glycemic index foods (free foods / eat freely/ consume frequently).
56 to 69 – Medium glycemic index foods (foods to be restricted or consumed with low GI foods).
70 + – High glycemic index foods (preferably to be avoided).
5 Reasons to eat foods with a low Glycemic Index?
1. Increase body’s sensitivity to insulin and control your blood glucose level
2. Control your cholesterol level
3. Control your appetite
4. Lower your risk of getting heart disease
5. Lower your risk of getting type 2 diabetes
Remember that the Glycemic Index is just one part of helping a diabetic make healthy food choices. But, other factors like the form (raw or cooked) in which the food is ingested; the fat, fibre and protein content of food as well the process of digestion also has a impact in the selection of diabetic-friendly foods. Use the chart below to help you make healthier choices.
Low Glycemic Index of Indian Pulses
| Low Glycemic Index of Indian Pulses | ||
|---|---|---|
| 1. | Chana Dal | 8 |
| 2. | Soyabeans | 18 |
| 3. | Kidney beans | 19 |
| 4. | Masoor (Lentil) | 25 |
| 5. | Besan | 27 |
| 6. | Yellow Moong Dal | 29 |
| 7. | Toovar Dal | 29 |
| 8. | Chick peas | 33 |
| 9. | Moong | 38 |
| 10. | Urad dal | 43 |
| 11. | Black eyed beans | 44 |
| 12. | Whole Urad | 46 |
| 13. | Kala Chana | 51 |
Low Glycemic Index of Cereals
| Low Glycemic Index of Cereals | ||
|---|---|---|
| 1. | Barley | 25 |
| 2. | Broken Wheat | 41 |
| 3. | Whole Wheat Bread | 51 |
| 4. | Bajra | 54 |
| 5. | Wheat | 54 |
| 6. | Oats | 55 |
| 7. | Brown Rice | 55 |
| 8. | Buckwheat | 55 |
Low Glycemic Index of Dairy Foods
| Low Glycemic Index of Dairy Foods | ||
|---|---|---|
| 1. | Milk, limit consumption | 27 |
| 2. | Curds | 28 |
| 3. | Soya milk | 30 |
| 4. | Low fat milk, limit consumption | 32 |
| 5. | Low fat curds | 33 |
Low GI Vegetables List
| Low GI Vegetables List | ||
|---|---|---|
| 1. | Kale | 5 |
| 2. | Broccoli | 10 |
| 3. | Cabbage | 10 |
| 4. | Mushroom | 10 |
| 5. | Onion | 10 |
| 6. | Lettuce | 10 |
| 7. | French Beans | 15 |
| 8. | Cauliflower | 15 |
| 9. | Tomatoes | 15 |
| 10. | Bhindi, Ladies Finger | 20 |
| 11. | Green peas | 48 |
| 12. | Carrot | 49 |
| 13. | Yam | 51 |
| 14. | Sweet potato | 54 |
Low GI Fruits List
| Low GI Fruits List | ||
|---|---|---|
| 1. | Cherries | 22 |
| 2. | Grapefruit | 25 |
| 3. | Apricots, dried | 31 |
| 4. | Strawberries | 32 |
| 5. | Pear | 37 |
| 6. | Apple | 38 |
| 7. | Plum | 39 |
| 8. | Peach | 42 |
| 10. | Green Grapes | 44 |
| 11. | Coconut | 45 |
| 12. | Banana, Raw | 54 |
Excellent information Madam. Really, it is very useful for the diabetic people like us. Thanks again.
Very nice information maam
will try and share the experience.
Was very informative. All on the platter at the fingertips. Thank you so much for everything the recipes and for the information on the GI
Very informative..may also include glycemic load alongwith Glycemic index.
This post is very informative for the people who are health-conscious thank you very much for this
Please send more receipes for diabetic person for breakfast lunch and dinner