Eat Smart, Feel Good: 5 Low GI Foods for Better Health

 The glycaemic index (GI) scale is a ranking system that rates carbohydrates based on their effect on blood sugar levels. It is a scale from 0 to 100, with higher values indicating a more rapid rise in blood sugar levels after eating. Here’s a quick guide to understand the Glycaemic Index scale:

  • Foods with a score below 55 are considered low-GI. They are digested and absorbed more slowly, leading to a more gradual rise in blood sugar levels. This provides a more sustained source of energy, keeping one feeling fuller for longer and reducing the risk of blood sugar spikes.

  • Foods with a score between 55-70 are medium-GI and can be consumed in moderation.

  • Foods with a score above 70 are high-GI and should be consumed sparingly, as they are digested quickly causing rapid blood sugar spikes. This can cause a surge in insulin production, which may lead to a subsequent crash in blood sugar levels, leaving one feeling hungry and tired.


It is important to note that the GI value of a food can vary based on various factors such as:

  • Fat

  • Protein

  • Dietary fiber

  • cooking method

  • chewing time

  • carbohydrate’s chemical structure

  • Eating food along with other foods can also affect its GI.


Maintaining a healthy diet is important for overall health and wellbeing. One way to improve your diet is by incorporating low glycaemic index (GI) foods. In this article, we will discuss five low GI foods that are easy to find and can be used in a variety of healthy nutrition food recipes.


Fenugreek: Fenugreek, also known as methi, is a common ingredient in Indian cuisine. It is rich in fiber, protein, and vitamins and has a low GI value. Fenugreek can be added to a variety of dishes, including curries, soups, and salads. Its leaves can be used in a variety of easy healthy Indian dinner recipes, such as methi paneer or methi dal. As the seeds are bitter in taste, people tend to not use methi in their daily diet. Products like Fenuflakes, debittered and defatted flakes made of Fenugreek (methi) seeds can be used. Fenuflakes has no bitter taste; it is a plant-based protein that is high in fiber and ultra-low in carbs.


Chickpeas: Chickpeas, also known as chana, are a staple in Indian households. They are rich in fiber, protein, and essential vitamins and minerals. Chickpeas can be used in a variety of dishes, such as chana masala or roasted chickpeas.


Oats: Oats are a great source of fiber. They are also rich in protein and essential vitamins and minerals. Oats can be used in low carb healthy breakfast recipes such as overnight oats, oatmeal pancakes, or oatmeal smoothies.


Sweet potatoes: Sweet potatoes, also known as shakarkandi, are a great source of fiber. They are also rich in essential vitamins and minerals, including vitamin A and potassium. Sweet potatoes can be used in a variety of dishes, such as sweet potato chaat or roasted sweet potatoes, making it a great low GI option for low carb meals for dinner.


Lentils: Lentils, also known as dal, are a staple in Indian cuisine. They are a great source of protein, fiber, and essential vitamins and minerals. Lentils can be used in a variety of dishes, such as lentil soup or lentil curry, making it a great option for easy healthy Indian dinner recipes.


Other low GI foods include apples, pears, berries, non-starchy vegetables, nuts, and seeds.


Incorporating low GI foods into your diet can have a positive impact on your health. So, make sure to add low GI foods to your diet and eat smart to feel good.

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