Low glycemic index food
CARBS
Varies
PROTEINS
Varies
FATS
Varies
Quantity: 100 grams
Glycemic Index: 55 or less
Glycemic Load: Varies
Fiber: Varies
Key Nutrients: Varies
Health Impact: These foods typically result in a lower insulin response and have a slower digestion time, which helps in managing postprandial blood sugar levels.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if necessary.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that slow digestion and help stabilize blood sugar.
- Spinach – Low in carbs and high in fiber, aiding in blood sugar control.
- Chia seeds – Rich in fiber and omega-3 fatty acids, which can help manage blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein with no carbs, supporting stable blood glucose.
- Salmon – Rich in omega-3 fatty acids and protein, beneficial for heart health and blood sugar stability.
- Eggs – Versatile, high in protein and fats, they help in maintaining a low glycemic load.
🥄 Smart Substitutes
- Cauliflower rice – Offers a low-carb alternative to traditional rice, helping to reduce blood sugar spikes.
- Zucchini noodles – Provides a pasta-like experience with significantly fewer carbs, aiding in glucose management.
- Almond flour – Used in baking, it has lower carbs and a higher protein content than wheat flour, supporting stable blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low GI foods are digested slowly.
- 30–60 min: Gradual rise in blood sugar, avoiding sharp spikes.
- 2–3 hr: Stable blood sugar levels, with a slow and controlled return to baseline.
— BCDF community member
🧠 Lowering Impact Tip
Combine with healthy fats and proteins to further slow glucose absorption.
🤔 FAQs about Low glycemic index food
Can I eat fruit on a low-carb diet?
Yes, but choose low glycemic index fruits like berries which have less impact on blood sugar.
How often should I check my blood sugar if I'm eating low-carb?
Monitoring should be personalized, but generally, checking before and two hours after meals can help assess the impact of dietary changes.
Is it necessary to completely avoid all carbs?
Not necessarily. Focus on low glycemic index carbs that have minimal effects on blood sugar levels.
Have a question about Low glycemic index food or any other topic related to diabetes?
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