5 Low Glycemic Index Recipes For Wholesome And Healthful Meal

Let’s start with the glycemic index. In simple terms, it’s a ranking that measures how quickly carbohydrates cause blood sugar to rise. According to Kanika Malhotra, Senior Nutritionist, HealthCare at HOME (HCAH), “The GI depends on whether the food is consumed in isolation or with other foods. Consuming foods along with protein, fat, or other CHO with a lower GI will effectively lower one’s GI. “Carbohydrate-rich foods with low GI are easily digested and metabolized, resulting in a gradual rise in blood sugar. While carbohydrates are included A higher GI can lead to fluctuations in blood sugar levels. This phenomenon is often associated with type 2 diabetes; therefore, experts recommend low GI foods for people struggling with diabetes.

Also, Jyoti Bhatt, senior nutritionist at Jaslok Hospital & Research Center, says several studies have linked polycystic ovarian syndrome (PCOS) to insulin resistance. Therefore, people with PCOS should include high protein, low GI foods in their diet to help control the levels of insulin in their bodies.

Also read: Diet For Diabetics: 5 Low GI Monsoon Fruits That May Help Regulate Blood Sugar

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Low Glycemic Diet: 9 Low GI Foods:

According to the American Diabetes Association (ADA), the ranks used to measure GI include:

• Low GI foods: 55 or less
• Medium GI foods: 56-59
• High GI foods: 70 or more

Macrobiotic nutritionist and naturopath Shilpa Arora also lists 9 low GI foods to include in your daily diet. Let’s take a look:

• tomato
• spinach
• Mustard green
• cauliflower
• radish
• Cabbage
• Guava
• Pears
• Ghee

Also read: How To Peel Tomatoes: 5 Amazing Tomato Recipes You Can Try

Low Glycemic Foods: Here Are 5 Low GI Recipes For You:

Tomatosoup:

A calming bowl of tomato soup is ideal to include in the daily meal of both diets and non-diets. In addition to being healthy and calming, it also has a low glycemic value thanks to the tomatoes. For the inexperienced, the GI of almost 140 g tomatoes is less than 15. You can find the recipe here.

Chickpea Kebab:

As recommended in the National Diabetes Mellitus (DM) guidelines, lentils, legumes, and beans are among the lowest GI foods. Hence, we bring you this chickpea kebab recipe that not only has a low glycemic index but is also a tasty snack any time of the day. Click here for the recipe.

Also read: Weight Loss: Try this 4-ingredient chickpea salad for a high protein meal

Methi Palak:

A superfood, spinach is packed with health benefits. Here is a healthy spinach-based dish that makes a healthy, tasty, and wholesome meal for both lunch and dinner. Click here for the recipe.

Cabbage Poriyal:

This South Indian delicacy strikes the right balance between health and taste. This fried dish can be paired with roti and rice for a delicious meal. You can find the recipe here.

Bhakri:

Bhakri is a Maharashtra staple food and is made from Bajra flour. High in protein and with a low glycemic index, Bajra will help you put together a balanced meal with little effort. Click here for the recipe.

Enjoy your meal!