The glycemic index (GI) measures how quickly carbs break down during digestion and how rapidly your body absorbs them. This affects how quickly your blood sugar levels rise.
The GI divides foods into low, medium, and high GI scores and ranks them on a scale of 0 to 100. Low GI foods have a ranking of 55 or lowerTrusted Source. Consistently eating low GI foods may reduce blood sugar levels in people with diabetes.
Some examples of foods with a low to moderate GI include:
bulgur
barley
unsweetened Greek yogurt
oats
beans
lentils
legumes
whole wheat pasta
non-starchy vegetables
Furthermore, adding protein or healthy fats to your plate helps minimize blood sugar spikes after a meal.
Focusing on the overall quality of the food is a better approach than eliminating or adding specific food groups.
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