Low Veg Glycemic Index Recipes, Indian Veg low GI recipes (2024)
Low Veg Glycemic Index Recipes, Indian Veg low GI recipes. When you see a lean or fit person, you know that they have understood what food does to the human body. Its not a fluke. Over many years, they have eaten correctly and more important they have exercised on a regular basis. That takes us to the issue of correct eating. We will explain the best Indian foods to have in your low GI Veg diet and present you with a list of Healthy Recipes.
Chana Dal Pancakes
What is Glycemic Index?
Well, for one, the glycemic index isn't just some random diabetic diet you can find online or in a book somewhere. It's actually a scientific system to deal with your blood sugar levels.
Always keep in mind that spikes in the body sugar levels can be devastating for health! Basically the glycemic index ranks carbohydrates on a scale of 0 to 100, and it's based on how they can raise your blood sugar levels after you eat. Foods with a higher GI level are digested faster, and therefore create a spike in your blood sugar levels. However, foods with a lower ranking are digested much slower. This allows the sugars to gradually be introduced in the body, and that means no spiking of the levels.
Masala Chaas Recipe, Spicy Buttermilk Recipe
What is Low Glycemic Index Food?
A food with a glycemic index of less than 55 is considered a Low Glycemic food while 56 to 69 is Moderate and over 70 is considered High. Most of the vegetables, dals and legumes, nuts, oilseeds, milk and products and some fruits are relatively low on GI.
As far as possible, try and eat home based food. You know what you are cooking and over time it is common sense of what to have and what not to. The biggest culprit is SUGAR which creates major inflammation in the body once its consumed and will raise your blood sugar rapidly and shut down your fat burning. The other obvious things to avoid are cornflour, maida and potatoes. Most packaged food has hidden ingredients like fructose corn syrup which is nothing but hidden sugar and then lots of preservatives which you may have not even heard off.
Pudina Raita
Low Glycemic Index Veg Breakfast Recipes
You can make some healthy paratha like Green Pea Paratha with a tasty raita like Pudhina Raita and a cool glass of Chaas for a complete breakfast. We have lots of options availabe at Low Glycemic Index Veg Breakfast Recipes.
Green Pea Parathas
Low Glycemic Index Veg Lunch Recipes
We can avoid maida and cornflour for our lunch options. Try this Paneer Methi Roti or a Whole Wheat Roti with some the Punjabi favourite Palak Paneer and some Onion Raita.
Another interesting option is to try our range of Healthy lunch salads which are a meal by itself.
Try this Anitoxidant salad rich in Vitamin C called Kale Masoor Salad. We have lots of options availabe at Low Glycemic Index Veg Lunch Recipes.
Kale, Masoor Veg Antioxidant Healthy Office Salad
Low Glycemic Index Veg Dinner Recipes
The base of every Indian dinner is a good Whole Wheat Roti with some good Subzis. Try some Stir Fried Bhindi with Onion Raita. Loads of combinations given here Low Glycemic Index Veg Dinner Recipes.
Stir Fried Bhindi with Peanuts
Low Glycemic Index Veg Snacks, Starters
Snacks must be had through the day as you really dont want to be left without food in your bosy. We want to maintian of insulin levles constant when awake and nothing like a healthy snack. Try some Homemade Almond Butter which has good fat and protein and can be carried to work or holidays.
Homemade Almond Butter
Then you can have the Red Capsicum Carrot Apple Juice which is good for your EYES and rich in Vitamin A. Try this Fibre rich Green Apple Papaya Smoothie which will give you sustained energy. Check here for more recipes on Low Glycemic Index Veg Snacks.
Red Capsicum Carrot and Apple Juice
Always refer to the list of low glycemic index Indian veg foods list to undersand what to eat.
Enjoy ourLow Veg Glycemic Index Recipes, Indian Veg low GI recipesand other glycemic index recipe articles below.
Low GI : Green vegetables, most fruits, raw carrots, kidney beans, chickpeas and lentils. Medium GI : Sweet corn, bananas, raw pineapple, raisins, cherries, oat breakfast cereals, and multigrain, whole-grain wheat or rye bread. High GI : White rice, white bread and potatoes.
To answer the question of which dal good for diabetes, the dal topping the list is Chana dal or Bengal gram. Chana dal's glycemic index is just 8, categorising it as a super low GI food. It is loaded with dietary fiber and protein.
Fruits: Apples, pears, apricots, peaches, plums, berries are lower on the glycemic index. Nuts & Seeds: Walnuts, almonds, pecans, nut butter, chia seeds, flax seeds, and pumpkin seeds all contain protein and are good sources of other nutrients important for vegans.
Poha has the following benefits for a diabetic person-
Poha is a probiotic snack that helps with weight loss. Both antioxidants and fibre are abundant. It controls blood sugar levels and strengthens the immunological system of the body. It has less starch than rice, making it a better choice for diabetics.
Poha, also known as chivda, has long been a popular breakfast item in many parts of India. The GI value of poha ranges between 38 and 64, which is lower compared to other types of rice in general because its starch granules are less refined.
Foods like meat, poultry, eggs, nuts, beans, and some fruits and vegetables typically have a low glycemic index. These foods are low in carbohydrates or are high in protein and fiber, which can reduce blood sugar spikes.
Another key benefit of Millet Roti for diabetics is the GI index, bajra roti for instance has GI value of 53 which is considered low compared to other bread and grain-based foods.
Foods with low glycemic index (GI) are excellent for all diabetes patients. Having a low GI means that the intake of that particular food item will not fluctuate your blood sugar levels as high as other food items. Since chickpeas have a low GI of 28, that makes roasted chana a great snack for diabetics.
Indian foods like idli, dosa, poha or chapati can be taken but their portion control is important to avoid sugar spikes. Mix them with protein and fibre, something like sprouts, to reduce their glycaemic index. If you have tea or coffee with breakfast, make sure you add less of milk in them.
Usually, one medium to big size dosa (made at home, not the ones they serve in restaurants) has 133 calories. Eating two dosas for a meal is good to keep you full for long. The glycemic index of dosa is 77, which is not too high.
Wholegrain Basmati rice has the lowest GI of all rice types and can be a crucial and delicious part of diabetes management. As per verywealthhealth.com. The following charts highlight low, medium, and high GI foods based on data from the American Diabetes Association.
Most types of rice, particularly white rice, have a high glycemic index, basmati rice is much lower on the scale. With a glycemic index between 50 and 58, basmati rice is a low to medium glycemic index food. If you have diabetes, small portions of basmati rice can be a part of your healthy diet.
Introduction: My name is Tish Haag, I am a excited, delightful, curious, beautiful, agreeable, enchanting, fancy person who loves writing and wants to share my knowledge and understanding with you.
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