The best low glycemic foods for glucose control!
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Discover 5 amazingly delicious and nutrition-packed low glycemic index foods for diabetics.
1) The G.I. scale ranks foods from 0 to 100, with 55 or less considered to be low-G.I. A food with a score of 56 – 69 is classified as medium-G.I. A food with a ranking of 70 to 100 is a HIGH GLYCEMIC INDEX FOOD, and probably a food you should avoid if you are currently suffering from diabetes.
2) On the G.I. scale, Bok Choy clocks in at just 1. This leafy green is rich in antioxidants, especially vitamin C, which helps fight free radical damage and also works to lower post-meal glucose levels. And thanks to its supply of folate, selenium, vitamin B6, magnesium, calcium, and potassium, this green leafy vegetable can also aid your thyroid function and cardiovascular health.
3) Cherries sit a little bit higher than Bok Choy on the Glycemic Index scale, with a score of 22. But that still makes this classic fruit a low-G.I. dessert choice. And just like Bok Choy, cherries are loaded with anti-inflammatory polyphenol antioxidants, which have been shown to fight oxidative stress, heart disease, and even mental decline.
4) Though kiwi fruits clock in with a G.I. score of 50, that’s still in the low range, and studies show that they can help to lower post-meal blood sugar. In fact, one small 100 gram kiwi contains over 80% of your daily recommended vitamin C needs.
5) Lettuce clocks in at just 10 on the G.I. scale, and while this leafy green is 96% water, it still supplies nearly 25% of the R.D.I. for vitamin A. This antioxidant has been shown to reduce the risk of age-related macular degeneration, which of special importance for older diabetics.
6) Broccoli comes in at just 15 on the G.I. scale, and it’s loaded with diabetes-fighting nutrients, including vitamins A, B9, C, and K, folate, iron, manganese, potassium, phosphorous, and selenium. A recent study revealed that type 2 diabetic participants who consumed broccoli daily for 4 weeks had significant improvements in their insulin sensitivity.