There are plenty of healthy and nutritious foods to choose from. You should base your diet on the following low-GI foods:
- Bread: Whole grain, multigrain, rye and sourdough varieties
- Breakfast cereals: Porridge made with rolled oats, bircher muesli and All-Bran
- Fruit: Such as apples, strawberries, apricots, peaches, plums, pears and kiwi
- Vegetables: Such as carrots, broccoli, cauliflower, celery, tomatoes and zucchini
- Starchy vegetables: Carisma and Nicola potato varieties, sweet potatoes with an orange flesh, corn, yams
- Legumes: Examples include lentils, chickpeas, baked beans, butter beans, kidney beans
- Pasta and noodles: Pasta, soba noodles, vermicelli noodles, rice noodles
- Rice: Basmati, Doongara, long-grain and brown rice
- Grains: Quinoa, barley, pearl couscous, buckwheat, freekeh, semolina
- Dairy: Milk, cheese, yogurt, custard, soy milk, almond milk
The following foods contain few or no carbohydrates and therefore do not have a GI value. These foods can be included as part of a low-GI diet:
- Meat: Including beef, chicken, pork, lamb and eggs
- Fish and seafood: Examples include salmon, trout, tuna, sardines and prawns
- Nuts: Such as almonds, cashews, pistachios, walnuts and macadamia nuts
- Fats and oils: Including olive oil, rice bran oil, butter and margarine
- Herbs and spices: Such as salt, pepper, garlic, basil and dill
From the link https://www.healthline.com/nutrition/bananas-diabetes"The glycemic index ranks foods based on how much and how quickly they raise blood sugar levels.
The scores run from 0 to 100 with the following classifications
Low GI: 55 or less.
Medium GI: 56–69.
High GI: 70–100.
Diets based on low-GI foods are thought to be particularly good for people with type 2 diabetes"
As per this article: https//www.livestrong.com/article/290772-what-is-the-glycemic-index-of-basmati-rice/: basmati rice has a GI of 59 while normal white rice has a Glycemic Index of about 75+. Read this also:https://www.diabetescantstopme.com/making-rice-nice-diabetes/
From https://wellthy.care/magazine/can-diabetics-eat-rice/
"Wholegrain basmati rice such as those sold by brands such as Daawat, Kohinoor, and India Gate have a GI score of less than 55, making them a healthier option."
Bananas are ok: https://www.ndtv.com/food/manage-type-2-diabetes-naturally-foods-to-control-your-blood-sugar-levels-1868474
Ghee in moderation is fine: NDTV Food: Is Eating Ghee Healthy For Diabetics? Here's What The Expert Has To Say. https://google.com/newsstand/s/CBIwxuyo9Do
As per this article: https//www.livestrong.com/article/290772-what-is-the-glycemic-index-of-basmati-rice/: basmati rice has a GI of 59 while normal white rice has a Glycemic Index of about 75+. Read this also:https://www.diabetescantstopme.com/making-rice-nice-diabetes/
From https://wellthy.care/magazine/can-diabetics-eat-rice/
"Wholegrain basmati rice such as those sold by brands such as Daawat, Kohinoor, and India Gate have a GI score of less than 55, making them a healthier option."
Beans / Rajma for Diabetes and cholesterol. https://www.timesnownews.com/health/article/do-black-beans-help-lower-blood-sugar-levels-in-diabetics-how-to-add-beans-to-your-diabetes-diet-plan/405227
https://www.healthline.com/health/diabetes/low-glycemic-fruits-for-diabetes: apples and grapes are the best.
Bananas are ok: https://www.ndtv.com/food/manage-type-2-diabetes-naturally-foods-to-control-your-blood-sugar-levels-1868474
Raisins are fine: http://www.sunmaid.com/fitness/dr-suzanne-nelson/trying-to-lower-blood-sugar-levels-raisins-may-help/
Ghee in moderation is fine: NDTV Food: Is Eating Ghee Healthy For Diabetics? Here's What The Expert Has To Say. https://google.com/newsstand/s/CBIwxuyo9Do
