Low glycaemic index foods (2) – by Olufunke

I have a maternal uncle who is diabetic. He once told us how he landed in the hospital after eating pineapple. It is not about food only. Some fruits are high on the glycaemic index.

The glycaemic index is designed to be a food-choice guide for people living with diabetes. An international database is run by the Sydney University Glycaemic Index Research Service in Sydney, Australia. The database shows the results of food studies from around the world.

As a recap, we talked about glycaemic index (GI) and glycaemic load (GL) and the groups of people who may benefit from following a low GI diet. We also talked about how foods are ranked on the GI scale. Let us proceed by giving the lists of foods with low glycaemic index.

1. Protein-rich foods

Not all foods have an associated GI value. Only the ones with a non-negligible amount of carbohydrates do, meaning that:

Meat: beef, lamb, pork

Seafood: tuna, salmon, shrimp, mackerel, sardines

Poultry: chicken, egg, turkey are among the exclusions to the GI scale.

Protein-rich foods slow digestion, which increases feelings of fullness and slows the absorption of sugar into the bloodstream.

Consuming protein-rich foods before a high-carb food can also help reduce post-meal blood sugar spikes. One study found that when people with type 2 diabetes ate skinless grilled chicken breast and a low-carb salad ten minutes before consuming ciabatta bread, their post-meal blood sugar levels were around 40 per cent lower compared to when they consumed ciabatta bread before the chicken and vegetables.

1. Non-starchy vegetables

Non-starchy vegetables are low in carbs and are usually high in fibre. Like protein, fibre slows digestion and the absorption of sugar into the bloodstream. Studies show that high-fibre diets are beneficial for people with type 2 diabetes, obesity, and many other health conditions associated with high blood sugar levels.

Some of these vegetables are Cabbage Mushrooms, Zucchini, Onion, Lettuce, Broccoli, Carrots, Green peas, spinach, kale, collards, Green beans, Tomatoes, Cucumbers, Mushrooms, Brussels sprouts, Cauliflower Celery, Eggplant, Peppers.

Did you notice that cruciferous vegetables made this list? Yes, you need to start eating them. I am happy we had discussions on them recently.

Foods such as oils, and fats do not have a glycaemic index (GI). Examples are avocado oil, coconut, palm oil, fatty fish like mackerel, and nuts.  Remember we discussed olive oil already, it is your friend with benefits. It is one of the healthiest oils available, with a GI score of zero because it does not contain any carbohydrates.

1. Nuts

We had a series on nuts a while ago. They are rich in plant-based protein and fibre, both of which can slow the absorption of sugar into the bloodstream. Most nuts and seeds have a low GI. Some of them are Macadamia nuts, Almonds, Pecans, Peanuts, pistachios, and Hazelnuts. Because they are rich in fibre and protein and have a low GI, nuts make a smart choice for people who want to enhance blood sugar control.

Studies show that increasing nut intake may help improve health markers in people with diabetes, such as fasting blood sugar, insulin levels, and the long-term blood sugar control marker haemoglobin (HbA1c).

Eating more nuts may also help lower post-meal blood sugar in people at risk for developing type 2 diabetes, such as those with pre-diabetes. A study of 66 people with pre-diabetes found the participants who consumed 20 grams of almonds 30 minutes before each major meal for three months showed significant reductions in post-meal blood sugar, HbA1c, and insulin levels compared to a control group.