Nowadays, people are following a new concept called a low GI diet; the best weight loss plan also includes this concept. This low GI diet is entirely based on the concept of the glycemic index. According to many studies, a low GI diet leads to weight loss, lower risk of heart disease, reduce blood sugar levels, and also lower the risk of diabetes specially type 2 diabetes. Before starting with the detail about the low GI diet, let us know more about it in detail.
What is the Glycemic index?
Low GI diet is a concept based on a glycemic index i.e., GI. This is a measure that ranks foods as per their effect on your blood sugar levels and is created by Canadian professor, Dr. David Jenkins in early 1980. There usually is three GI ratings
- Low – this comes under 55 or less
- Medium – this ranges from 56 to 69
- High – this varies from 70 and above
He categorized the GI level in such a manner so that the differentiation can be easy and as per food intake for diabetes. Foods with low GI value are more preferred as they are absorbed and digested slowly and which results in slower as well as a smaller rise in blood sugar levels. Many best dietitians in India restrict foods with high GI value as they are quickly digested, and which makes instant rise and fall of blood sugar levels. Foods must contain carbohydrates are only assigned a GI value.
Glycemic index and diabetes
Mainly the concept of the glycemic index is developed to help people with diabetes as it is very important for them to consider and control their blood sugar levels. However, almost all people can take benefit from the low GI diet as it helps to pay attention to the carbohydrates you eat. It is very important to create your own healthy eating plan, and the best dietician in India will help you with it.
Low GI foods and weight loss
Now it is very clear that low GI is a value given to food and which is based on how slowly or else quickly that food will increase blood sugar levels. Following a low GI diet can assist you to control your weight by reducing spikes in your blood sugar as well as insulin levels. It is good, especially if you have type 2 diabetes or at a high risk of developing it. This diet can also reduce the risks of cancer, heart issues, along with other conditions. Even the dietitians from the world did the research into this to see how nutrition can together be beneficial and also recommends the Low GI diet for people who want to lose weight to stay fit.
Low GI fruits for diabetes
There is always trouble to control blood sugar levels in the bodies, but the low GI foods can help you out with this. Foods with a low Glycemic Index can help you lose weight effectively, and it will slowly show positive and effective results and suggests to follow it properly. It is especially advised to people with diabetes to have Low GI fruits that contain a low Glycemic Index. Below we have listed some low Glycemic Index fruits for diabetes:
Oranges are one of the best low GI fruits suggested by the best dietitian for weight loss as it has a glycemic index of 40. It is an excellent source of Vitamin C as we all know plus one of the most nutritious in plate full of fruits and it also offers a good dosage of fiber.
A pear is a versatile fruit and is considered as another best low GI fruit with a glycemic index of 38. Almost all dieticians recommend it as it is the healthiest option. The best way to consume it is to eat them with their peel as it has the highest amount of minerals and vitamins under its skin.
Cherries are also the best option for people having diabetes, as it has a glycemic index of just 20. It is a rich source of fiber, potassium, and antioxidants. All the best dieticians recommend it as it is excellent for the immune system and heart.
An apple a day keeps a doctor away, well yes apples are best for all, especially people with diabetes patients, as it has a glycemic index of 39. This amazing low GI fruit is counted as the best hearty salad; they are also gut-friendly and boost iron levels too.
Strawberries are also the best fruits for people with diabetes as it has glycemic index is 41. It is a wonderful fruit that can be cooked, baked, and can also be consumed in its natural form.
Plums are another good option as it has many nutritional benefits with glycemic index 40. It is best in there dried form as prunes; just you have to check out the portion to consume it. This fruit is always there in the food list of best dietician weight loss plan.
Diabetes patients should avoid high and moderate GI fruits
There are many moderate and high GI fruits and which should be avoided by people with diabetes. Diabetes patient needs to focus on what they eat during the day as a little carelessness can lead to an increase in blood sugar level. So, some moderate GI fruits are:
- Grapes Pineapple
- Dried fruits including raisins, dates, dried cranberries
- Many canned fruits
Fruits are considered as the best snack option, especially for people with diabetes as the sugar, fructose present in the fruits is not readily assimilated by the human body. After consuming them, the spike in blood sugar levels is gradual and is good for the system. Fruits are also fully packed with fiber and help you to feel fuller for a longer duration. Best nutritionist in Delhi, also suggest low GI fruits for diabetes and also recommend it for people who want to lose weight effectively.