Oils
Oils, while devoid of carbohydrates and assigned no GI value, constitute essential components in a balanced diet, each offering distinct nutritional advantages. Olive Oil, renowned for its monounsaturated fats and antioxidants, in heart health and may reduce the risk of chronic diseases.
Coconut oil, rich in medium-chain triglycerides (MCTs), provides quick energy and may aid weight management. Avocado oil, high in monounsaturated fats and antioxidants, contributes to heart health and skin vitality. Vegetable oil, a blend of various plant-derived oils, offers a neutral flavor and can be used for cooking and dressings, providing essential fatty acids.
Herbs and Spices
Herbs and spices, despite not having a glycemic index value, enhance the flavor of dishes while offering unique health benefits. Turmeric, renowned for its active compound curcumin, possesses anti-inflammatory properties and supports joint health. Black pepper, containing piperine, aids in nutrient absorption and digestion.
Cumin, rich in antioxidants, may improve blood sugar control and promote digestion. Dill, packed with vitamins and minerals, supports bone health and digestion. Basil, high in antioxidants, contributes to immune function and reduces inflammation. Rosemary, abundant in antioxidants, supports brain health and improves digestion. Cinnamon, known for its blood sugar-regulating properties, aids in lowering blood sugar levels and reducing the risk of heart disease.
Understanding and incorporating these low GI foods into a balanced diet not only helps manage blood sugar levels but also offers a plethora of health benefits. By selecting foods based on their glycemic index and glycemic load, individuals can support overall health while enjoying a diverse range of nutritious options.
References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8281178/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9684673/
[3] https://link.springer.com/article/10.1007/s00125-010-1927-1
[4] https://onlinelibrary.wiley.com/doi/abs/10.1094/CCHEM-04-16-0119-FI
[5] https://www.mdpi.com/2072-6643/13/6/1968/pdf
