Diet trends may come and go, but a low-GI diet remains one of the few that has stood the test of time. What is GI, exactly? Glycemic index (GI) is the rate at which the carbohydrate content of a food is broken down into glucose and absorbed from the gut into the blood. Low GI foods provide substantial health benefits over those with a high index, and they are key to maintaining a healthy weight.
The higher the GI of a food, the faster it will be broken down and cause your blood glucose to rise. This is why it’s advisable to stick to low GI foods as much as possible. Foods with a GI scale rating of 70 or more are considered to be high, while those with a rating of 55 or below are considered low. Eating mainly low GI foods every day helps to provide your body with a slow, continuous supply of energy. With that being said, here are 5 food low in GI and high in flavor!
Quinoa – GI: 53
Quinoa has a higher GI than rice or barley, but it contains more protein, which is why we cannot recommend it highly enough. If you’re a vegetarian or vegan and do not get enough protein from the rest of your diet, quinoa could help. It’s technically a seed, so it’s also high in fiber – again, it has more than most grains. Quinoa is also gluten-free, making it an excellent choice for those with gluten intolerance.
Corn on the Cob – GI: 48
Although it tastes sweet, corn on the cob is a good source of slow-burning energy – and uncoincidentally enough, it’s one of the tastiest low GI foods. It’s also a good plant source of Vitamin B12, folic acid, and iron, all of which are required for the healthy production of red blood cells in the body. Just try to go light on the salt and butter, and you’ll be just fine enjoying this veggie to its fullest extent!
Apples – GI: 40
Apple skin is a great source of pectin, better known for its prebiotic properties that help to feed the good bacteria in your gut. Apples are also high in polyphenols, which function as antioxidants and contain Vitamin C. Better yet, they are one of a number of fruits that have a low glycemic index. It’s best eaten raw with the skin, and if you have extra calories to spare, consider adding some peanut butter!
Kidney Beans – GI: 29
Kidney beans and other legumes provide a substantial serving of plant-based protein, so they can be used in lots of vegetarian dishes. They’re also packed with fiber and a variety of minerals, vitamins, antioxidants, and other beneficial plant compounds. They are great in soups, stews, or served inside or alongside some killer tacos.
Physical activity and nutrition are important parts of maintaining a healthy lifestyle. At The Sidney at Morningside Apartments in Atlanta, Georgia, we do our best to provide our residents with resourceful tips, exercise routines, and even recipes to help them reach their fitness goals.