Low glycemic foodsare usually low in carbohydrates and high in fiber. Unlike those on the higher index scale, foods with a lower glycemic index won’t cause a sugar spike in your blood.
Low glycemic foods explained
The glycemic index is a ranking system that classifies foods according to their impact on blood glucose levels. It was developed by Dr. R. Wolever and colleagues at the University of Toronto in 1981 and has been used widely since then.
What is the glycemic index?
Why should you go gluten-free?
If you suffer from one of the following conditions, you should consider opting for gluten-free foods. Here are some of them:
Celiac disease
Non-celiac gluten sensitivity
Gluten allergy
Low glycemic gluten-free foods
1
Buckwheat is not an actual grain; thus, it is gluten-free. According to a study, buckwheat has the lowest GI value among grains, which means it does not cause a spike in blood sugar levels.
Buckwheat
2
Apples are one of the healthiest and most versatile gluten-free snacks around. Apples are a low-glycemic food, high in fiber, vitamin C, and antioxidants.
Apples
3
Quinoa is an ideal protein, meaning it provides every placing it among the low-GI foods category; therefore, it doesn’t cause spikes in blood sugar as many other grains do.
Quinoa
4
Salmon is an excellent addition to your diet, whether you prefer it baked, smoked, or grilled. Salmon contains no sugar or carbs, so it is gluten-free and has low glycemic levels.
Salmon
5
In your quest to find low glycemic gluten-free foods, any type of meat will be your ally, as it contains no gluten and glycemic levels. Like salmon, beef does not have a GI level either, as it contains no carbs or sugar.
Beef
6
Lentils are low in fat and high in proteins, and it is proven that they reduce the glucose levels in your blood by 20 percent. Lentils also digest slowly, so they do not cause a sugar spike in your blood.
Lentils
7
Dark leafy vegetables like spinach, Brussels sprouts, cabbage, kale, and collard greens are all gluten-free. Regarding their glycemic index, spinach and broccoli both have a GI level of 15, while kale has a glycemic index of less than 5, a low figure.
Dark leafy vegetables
8
Consuming garlic regularly may help keep blood sugar levels stable, which is essential for people with diabetes or prediabetes. The result of a study proved that garlic could reduce your blood sugar levels thanks to its active ingredients.
Garlic
9
Like meat and seafood, poultry does not contain any carbs and has no GI level. Turkey and chicken are popular meat choices for people on gluten-free diets.
Poultry
Gluten-free diets are gaining popularity since medical conditions like celiac disease are more common now. However, health professionals usually recommend that you accompany your gluten-free diet with a low glycemic one to keep your blood glucose levels in check.