Quite simply low GI means food that take much longer to raise blood sugars meaning they are better for people managing diabetes.
The glycemic index (GI) is a scale from 1–100. Each food gets a score, and the lower the score, the longer that food takes to raise a person’s blood sugar levels.
For instance if you eat a chocolate bar or donut (which are both high GI foods) sugar levels raise almost immediately, giving you high blood sugars and a quick burst of energy which doesn't last long.
Low GI foods - classifed as under 55 on the scale, are more slowly converted into energy by the body thus helping to stabilise blood sugars.
Here are some good low GI foods:
Oats:
Steel-cut and rolled oats have the best health benefits and the most favorable GI score. Quick and instant oats are more processed than steel-cut or rolled oats, and they have a higher GI score.
Milk:
A healthful addition to morning porridge, milk is a low-GI dairy product. The GI score for skimmed milk is 37, while full-fat milk has a score of 39.
Chickpeas and Lentils:
Chickpeas, or garbanzo beans, are a low-GI legume, with a score of 28-32 on the scale.You can use chickpeas and lentils as a substitute for potatoes or white rice, which have high GI scores.
Carrots:
With a GI score of 39, carrots are a healthful alternative to bread for dipping into hummus. Enjoy steamed as a side dish.
Kidney Beans:
With a GI score of 24, kidney beans are a versatile low-GI food. Rich in protein and fibre they also contain potassium and are very low in fat.
Anyone on a low-GI diet can also enjoy foods that do not contain carbohydrates, such as the following: meat, eggs, fish, seafood, nuts, olive oil and herbs and spices.
Want to check a foods GI score? Check here.