10 Low-GI Foods to Help Manage Sugar Levels

Oats have a GI of around 55 - provides sustained energy without spiking blood sugar levels and also a good source of fiber, which helps to regulate digestion and keep you feeling full.

Oats

Legumes

Lentils, chickpeas, and beans have a GI of around 30-40. They are a nutritious and fiber-rich option for meals that helps keep blood sugar stable. They are also a good source of protein and can be a healthy meat substitute.

Vegetables

egetables like broccoli, spinach, and cauliflower have a very low GI. Ideal for people with diabetes and are packed with essential nutrients. Also a low-calorie food that can help with weight management.

Berries

Berries such as strawberries and blueberries have a GI of around 40. They provide a sweet yet healthy snack that won't cause rapid blood sugar increases. Also a good source of antioxidants, which can help protect your cells from damage

Sweet potatoes have a lower GI compared to regular potatoes, usually around 50-60. They offer an alternative that supports better diabetes control. A good source of vitamins and minerals, including beta-carotene, vitamin C, and potassium.

Sweet Potatoes

Whole Grains

Whole grains like barley and quinoa have low GIs, around 30-50. They provide a slow-releasing source of carbohydrates that can keep your blood sugar levels low. Also a good source of fiber, which can help with digestion and weight management.

Nuts and Seeds

Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds have minimal impact on blood sugar. They are a healthy addition to any diet, also a good source of healthy fats, protein, and fiber.

Yogurt

– GI of around 35 – Protein-rich, low-GI option – Helps keep you full and supports blood sugar stability – Good source of calcium and other essential nutrient

Fruits

– Fruits like apples, pears, and peaches have GIs ranging from 30-50 . – They provide a naturally sweet option that won't significantly impact blood sugar. – Fruits are also a good source of vitamins, minerals, and antioxidants.

Crunchy or cooked, carrots (GI 35-50) are a diabetes-friendly choice! Packed with beta-carotene (vitamin A) for healthy vision and immunity, they also boast fiber and potassium,

Carrots