By Mayo Clinic Staff. A low-glycemic index (low-GI) diet is an eating plan based on how foods affect blood sugar level, also called blood glucose level. The glycemic index ranks food on a scale from 0 to 100. The low end of the scale has foods that have little effect on blood sugar levels.
What do you eat on a low glycemic diet?
Foods to eat on a low glycemic diet include:
- high protein foods, such as lean meat and fish.
- dairy products, such as milk and natural yogurt.
- unsweetened soy milk.
- vegetables, such as broccoli, green peas, and leafy greens.
- low-sugar fruits, such as apples, oranges, and blueberries.
What are the worst glycemic foods?
High GI foods
- sugar and sugary foods.
- sugary soft drinks.
- white bread.
- potatoes.
- white rice.
What can you not eat on the glycemic index?
Foods high in GI to avoid
- white and whole wheat bread.
- white rice.
- breakfast cereals and cereal bars.
- cakes, cookies, and sweet treats.
- potatoes and fries.
- chips and rice crackers.
- fruits such as watermelon and pineapple.
- sweetened dairy products such as fruit yogurts.
What is a glycemic index diet? – Related Questions
What is a good low glycemic breakfast?
Low-GI breakfast recipes
- Apple & linseed porridge. A star rating of 4.4 out of 5.
- Seven-cup muesli. A star rating of 4.6 out of 5.
- Veggie breakfast bakes.
- On-the-run breakfast bars.
- Honey muesli with raspberries & hazelnuts.
- Turkish one-pan eggs & peppers (Menemen)
- Grapefruit, agave & pistachio salad.
- One-pan summer eggs.
Are eggs Low glycemic?
Eggs have a relatively low glycemic index and therefore do not affect blood glucose levels. In addition, eggs are a satiating food and hence can reduce caloric intake, which may consequently help to improve glycemic control.
What food is 100 on the glycemic index?
White bread and glucose have been given the highest possible rating of 100 on the glycemic index because they raise blood glucose levels higher and quicker than most other foods.
What can I eat that won’t spike my blood sugar?
Like dark leafy greens, non-starchy vegetables are rich in fiber, low in carbs, and blood-sugar friendly. Because they aren’t starchy and have lots of fiber, they won’t cause a blood sugar spike. Some examples of non-starchy veggies are onions, mushrooms, zucchini, broccoli, celery, and brussels sprouts.
What foods have a high glycemic load?
High glycemic index foods
Sugar-containing beverages: Soda, sweet tea, sports drinks. Fast food: Cheeseburgers, fried chicken, pizza. Bakery/grains: Doughnuts, white bread, cereals (unless whole grain). Potatoes: Mashed potatoes, French fries.
What foods raise blood sugar fast and high glycemic index?
In general, foods that cause blood sugar level to rise the most are those that are high in carbohydrates, which are quickly converted into energy, such as rice, bread, fruits and sugar. Next are foods high in protein, such as meats, fish eggs, milk and dairy products, and oily foods.
What 10 foods should diabetics avoid?
10 foods to avoid if you have diabetes
- Processed meats.
- Full-fat dairy products.
- Packaged snacks and processed baked goods.
- White carbohydrates.
- Sweetened breakfast cereals.
- Dried fruits.
- French fries.
- Higher-fat cuts of meat.
What foods will stabilize blood sugar?
Here are 17 foods that may help regulate your blood sugar.
- Broccoli and broccoli sprouts. Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties.
- Seafood.
- Pumpkin and pumpkin seeds.
- Nuts and nut butter.
- Okra.
- Flax seeds.
- Beans and lentils.
- Kimchi and sauerkraut.
What fruits can lower blood sugar?
Blueberries. The berry bonanza continues. With their ample fiber content of 3.5 grams per cup and a low glycemic index of 53, blueberries definitely make the roster of best fruits for blood sugar.
What 7 fruits should diabetics avoid?
High GI fruits diabetics should avoid
- Bananas.
- Oranges.
- Mango.
- Grapes.
- Raisins.
- Dates.
- Pears.
Can drinking a lot of water lower your blood sugar?
Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk ( 20 , 21 ). Keep in mind that water and other zero-calorie drinks are best. Avoid sugar-sweetened options, as these can raise blood glucose, drive weight gain, and increase diabetes risk ( 22 , 23 ).
Does lemon water reduce blood sugar?
Lemon juice significantly lowered the mean blood glucose concentration peak by 30% (p < 0.01) and delayed it more than 35 min (78 vs. 41 min with water, p < 0.0001).
Does caffeine raise blood sugar?
For most young, healthy adults, caffeine doesn’t appear to noticeably affect blood sugar (glucose) levels, and having up to 400 milligrams a day appears to be safe.
Is Apple good for diabetes?
Apples are an excellent fruit to include in your diet if you have diabetes. Most dietary guidelines for people living with diabetes recommend a diet that includes fruits and vegetables (21). Fruits and vegetables are full of nutrients such as vitamins, minerals, fiber, and antioxidants.
Does ginger lower blood sugar?
Ginger supplementation significantly reduced the levels of fasting blood sugar, hemoglobin A1c, apolipoprotein B, apolipoprotein B/apolipoprotein A-I and malondialdehyde in ginger group in comparison to baseline, as well as control group, while it increased the level of apolipoprotein A-I (p<0.05).
