11 Low-GI Food That Helps you Stay Full Longer.

What is Glycemic Index (GI)?

Hello everyone, today I would like to share a little about the Glycemic Index (GI) and give you a list of some Low-GI foods.

Ever wondered why some meals keep you full longer whereas sometimes you are snacking only an hour after dinner? What if I told you the glycemic index of the food you had has something to do with it?

The Glycemic Index (GI), which was introduced around 1981, by Jenkins et al. It is mainly used to rank Carbohydrate food sources based on how quickly they raise our blood sugar after eating.

• Low GI foods range from 0-55.
• Medium GI foods from 56-69.
• High GI foods are those rated >70.

However, do note that Protein sources like Chicken or Beef that do not have carbs in them would mean 0 GI. The same goes for various oils which are Fat sources.

Why eat more Low-GI food?

Eating food that is Low GI keeps us full for a longer time due to the steady release of glucose as they are digested. Compared to their High GI counterpart which would spike up our blood sugar level and crash quickly afterward. This helps prevent us from snacking on more unhealthy snacks over time and that will surely add up to our daily calorie intake.

By opting for Low GI food as much as we can, we could surely help improve our insulin sensitivity.

Which helps reduce our risk of type-2 diabetes.

They will also help those to control their Blood glucose level throughout the day.

As they create less spikes in blood glucose and provide longer satiety.

By being more mindful of our grocery shopping and picking less processed options, we can better stock up on the food we choose to consume.

11 Low-GI food to eat

Let’s look at the GI values of these foods:

• 1. Quinoa (GI 53) – Quinoa is a super food that has been in the spotlight over the years, it is also a good source of Protein.
• 2. Whole grain pasta (GI 37-55) – These are pasta made with whole grain flour instead of Refined flour.
• 3. Lentils (GI 22-30) – Lentils contain high levels of protein and fiber.
• 4. Chickpeas (GI 28-32 ) – Like Lentils these are good plant-based options for Protein intake.
• 5. Hulled Barley (GI 25) – These are the whole grain option with the hull kept intact for its benefits.
• 6. Black Beans (GI 30) – Most beans like black beans are low in GI and are alternative sources of Protein.
• 7. Berries (GI 28-40) – Strawberries and raspberries, are low GI fruits, also full of antioxidants.
• 8. Nuts (GI 15-20) – While low GI should be moderated, packed with healthy fats so more calories.
• 9. Brown Rice (GI 50) – Unprocessed White rice, intact whole grain products are usually low GI.
• 10. Non-starch Greens (GI 0-15) – kale, spinach, cabbage, broccoli, fiber rich, eat more of these.
• 11. Steel-Cut Oats (GI 53) – instead of instant options, these digest slower. Also contains Beta-Glucans, which are good for heart health.

What about Medium – High GI food?

Yes, we talked about the Low GI ones, with longer satiety period food but what about those medium and high GI foods? While these Low GI foods you can never go wrong with eating them in moderation.

Aiming for low-GI food every time is going to be difficult in our busy daily lives. But when pairing some of the high-GI food like white rice with food that is rich in fiber, proteins, and fats, these macronutrient proportions can decrease the values of the high-GI food, thus being able to moderate our blood sugar post meals.

Occasional indulgence, especially with exercise, can fit a healthy lifestyle, ensuring stable energy levels throughout our day.

Conclusion

People struggling with controlling their Blood Sugar level with Type-2 diabetes can benefit more by watching their food GI level. It is also important to note that the Glycemic Load (GL), which considers the intake amount matters too. And let’s not forget as well that physical activities after meals also contribute to the regulation of our blood sugar level.

So from understanding the Glycemic Index, we can make a more informed approach about the carbohydrates consumed.

Incorporating more low-GI foods into your diet, so you can enjoy sustained energy, better blood sugar control, and overall improved well-being. Let’s make these mindful choices as we eat and we can surely pave the way for a healthier lifestyle.

References

1. Mohd Yusof, Barakatun Nisak & Ismail, Amin & Osman, Maziah Hanum. (2020). Glycemic Index and Glycemic Load of Foods and Food Products in Malaysia : A Review. International Food Research Journal. 28. 217-229. 10.47836/ifrj.28.2.01. https://www.researchgate.net/publication/362708250_Glycemic_Index_and_Glycemic_Load_of_Foods_and_Food_Products_in_Malaysia_A_Review
2. MyHealth, Ministry of Health Malaysia. (2024, January 25 Access). Glycaemic Index and Glycaemic Load. MyHealth. http://pendidikanpesakit.myhealth.gov.my/en/glycaemic-index-and-glycaemic-load/