Researchers came up with the glycemic index (GI) to determine the extent to which particular foods increased blood glucose levels. The glycemic index helps in ranking foods on a 0-100 scale. Foods ranging from 55 and below on the index are said to be low glycemic and have little impact on blood glucose levels.

The GI is helpful to individuals who wish to make healthy diet choices. The ranking system will help you classify starchy foods based on their impact on blood glucose levels. The tool helps you to estimate the degree to which a particular food will affect your blood glucose level, after ingestion.

Low glycemic vegetables are those vegetables whose GI is equal to or less than 55. The body breaks down and absorbs the low GI vegetables slowly, resulting in a minimal and slow increase in an individual’s blood sugar level. Most non-starchy vegetables fall under the low GI category.

Examples of Low Glycemic Vegetables

Most health-conscious eaters prefer low-glycemic vegetables because of the low impact such vegetables will have on blood sugar levels. Examples of low-GI vegetables include raw carrots, cabbage, lettuce, cauliflower, onions, green vegetables (such as spinach, kale, and beet), cucumbers, mushrooms, peppers, and broccoli, among others.

Importance of Low Glycemic Vegetables

Like other low glycemic foods, low-GI vegetables lie lower on the GI index. Research-backed evidence shows that low glycemic foods may help in blood sugar regulation and healthy weight loss. As low-GI vegetables are broken down and absorbed more slowly than medium and high-GI vegetables and other foods, they may help reduce the risks of developing chronic illnesses such as cardiovascular diseases and type 2 diabetes.

Consuming low-glycemic vegetables may benefit you in the following ways.

• Low GI vegetables lower type 2 diabetes risk by minimizing the amount of insulin produced and released into the bloodstream.
• Individuals with the existing condition of type 2 diabetes can benefit from eating low glycemic vegetables because they help minimize blood sugar levels.
• Most low glycemic vegetables contain high fiber levels which are fundamental in lowering bad cholesterol density.
• Low glycemic vegetables may help lower blood pressure and have been proven to improve diabetes management plans.
• Regular consumption of low glycemic vegetables alongside other GI foods can help in healthy weight management or losing excess weight.
• You may need a low-glycemic diet to lower the risks of developing diseases that affect the heart or the blood vessels.
• Low glycemic vegetables may help to improve pregnancy outcomes among expectant mothers with gestational diabetes.
• Low GI diets may reduce the risks of developing certain cancers, including colorectal, breast, and endometrial cancers.

Are you nursing type 2 diabetes or are you at risk? Would you like to shed extra weight? The glycemic index could be among the tools you will need to make healthy food choices. Choose your vegetables, fruits, and other carbohydrate-containing foods based on how they will affect your blood glucose level.

In addition to checking the GI of a particular vegetable or food, consider also its nutritional value and other factors, such as cooking and ripening, that might affect its rank on the GI index.

You may consult Dr. Jason Jones at our Chiropractic office at Elizabeth city, NC to learn more on glycemic vegetables.