1
Apples
This popular fruit has lots of fiber and vitamin C, and falls at around 39 on the GI scale.
“Despite being sweet, their low GI originates from the fiber and level of acidity that decreases how rapidly the sugar strikes your blood stream,” she states. Apples are likewise abundant in the gut-friendly fiber pectin.
2
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The fiber- and protein-rich food has a low GI rating of 53 making it “an excellent alternative for keeping blood sugar level steady and a flexible and healthy carbohydrate option,” Comeau states.
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3
Barley
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“Barley is an ancient grain that's abundant in fiber, specifically beta-glucan, which assists lower cholesterol,” states Comeau. “Its low GI, about 30, makes it an excellent choice for keeping energy levels consistent throughout the day.”
4
Chickpeas
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Castro is a fan of chickpeas, which ratings a 28 on the GI scale.
“This plant protein is loaded with fiber which promotes satiety and sensations of fullness,” she states.
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5
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Spinach is available in at 15 on the GI scale, which is quite darn low.
“Leafy greens are dietary powerhouses which contain vitamins, minerals and fiber,” states Castro. Sauté spinach in olive oil and tap off with a bit of garlic powder or a capture of lemon juice for an almost no-effort side meal.
6
Unsweetened Greek Yogurt
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Unsweetened Greek yogurt has a rating of 12 on the GI scale, states Castro, due to the high protein count in yogurt. Select plain, unsweetened Greek yogurt to keep the sugar material low (you can constantly include your own fruit or garnishes like cinnamon and walnuts to include more taste).
“Also try to find live and active cultures to get the helpful probiotics to your microbiome,” states Castro.
