Diabetes, especially type 2 diabetes, is one of the common health problems across the world including India. If left untreated, it can lead to other health problems such as heart disease, stroke, and damage to nerves, brain, eyes, and kidneys. 

With the help of some lifestyle changes, one can reduce blood sugar levels and control conditions like diabetes. 

According to several studies, when diabetics follow a low-glycemic (low-GI) diet, not only does it help them control sugar, they also lose weight, as well as lower blood pressure levels and heart disease. It also helps in reducing the risk. A low GI diet can improve cholesterol levels and reduce the chances of cancer and heart diseases.

What is the Glycemic Index?

The glycemic index (GI) is a type of scale that ranges from 1-100 and is measured according to the effect of food on your blood sugar levels. This scale was created in the 1980s by Professor Dr. David Jenkins from Canada. Each type of food has a certain GI score. Diabetics are advised to consume low GI foods as they take longer to raise a person's blood sugar levels as compared to medium and high GI foods. In fact, they are digested and absorbed very slowly and cause a slow rise in blood sugar. Whereas high GI foods can cause a rapid rise and fall in blood sugar levels.

Low Glycemic Foods

Low GI foods will have a score of less than 55, medium GI foods will score around 56-69 while high GI foods will have a score of 70 and above. However, apart from these, one should also take into account certain factors such as the level of processing of foods, cooking, ripening, and type of starch, which can affect the index.

Diabetes Diet: 

The low glycemic index is also affected by the way of cooking, these foods will control the level

Health experts say that mixing foods with different GIs together helps in lowering the GI of the food. Carbohydrates are present in the majority of our diet and being a huge part of our diet, it is very important for us to choose the right quality carbohydrates. Consuming lentils helps in lowering the GI of rice and makes rice safer for diabetics. In addition, consuming high amounts of fat in high GI foods is another way to slow blood sugar release. 

In this article, we are telling you about foods with a low glycemic index. 

Roll or steel-cut oats. Fruits such as apples, strawberries, apricots, peaches, plums, pears, and kiwis. Avoid starchy vegetables such as carrots, broccoli, cauliflower, celery, tomatoes, and zucchini. barley Milk Masur lentils chickpeas butter beans Beans quinoa Buckwheat Semolina