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Low Glycemic Foods for Diabetes Success And Heart Health

Low Glycemic foods for Diabetes success are those that cause only minor changes in blood sugar levels, while also protecting your heart.

For many people, eating low glycemic foods for diabetes success has made significant, positive changes, to their overall health.

Learning how to choose the healthiest ones will not only help you lose weight easier and faster but also prevent heart complications. 

They are grouped into one of two categories, according to their carbohydrate content: “no carb” foods and “good carb” foods.

“No carb” foods consist mainly or completely of proteins, fats, and/or water. They contain no carbohydrates at all. 

They include:

  • Meats, poultry, fish
  • Eggs, tofu
  • Cheese
  • Nuts and seeds
  • Many vegetables
  • Oils and Fats

Good carb” foods are those that – because of their biochemical properties – result in very small increases in blood sugar levels.

The following lists consist ONLY  of foods that are low glycemic, (when eaten in the indicated portion sizes). 

Low Glycemic Grains & Grain Products
Portion: 2/3 cup, cooked

  • health-benefits-of-fiber-for-diabetics-whole-grains.jpgBarley
  • Soba Noodles
  • PastaRice Noodles
  • Mung Noodles
  • Quinoa
  • Ezekiel Bread (2 slices) 
  • Rolled Oats (oatmeal)
  • Sweet Corn

 

Low Glycemic Beans and Legumes

low glycemic beansBeans, all types including black beans, pinto beans, kidney beans, etc.

 

Low Glycemic Dairy Foods
(1 cup) NO SUGAR ADDED

Almond Milk

Greek Yogurt

Sugar-Free Yogurt

Dairy Milk

Soy Milk

Ice Cream

Low Glycemic Fresh Fruits

  • Most common berries including strawberries, blackberries
  • Raspberries (1 cup)
  • Plums (2 whole)low glycemic fruits
  • Peaches (1 lg.)
  • Cantaloupe (1 slice of Lg melon) 
  • Nectarines (1 medium)
  • Apricots (5 whole)
  • Oranges (1 med.)
  • Grapefruit (1 avg.)
  • Pears(1 small)
  • Papaya (1 cup chunks)
  • Apples (1 med.)
  • Pineapple (3/4 cup chunks)
  • Bananas****1 Medium

****Banana data applies to “just ripe” stage (some green showing, but sweet to taste)

low glycemic dried fruitsLow Glycemic Dried Fruits

  • Apples (5 slices)
  • Plums-Prunes (3 pieces)
  • Apricots (7 pieces)
  • Pears (2 halves)
  • Peaches (2 pieces)


Learn More:

Click Here For A List Of Low Glycemic Snacks

Click Here To Learn About The Connection Between Diabetes And Heart Disease

  21 Hidden Sugars In Your Diet