Looking for some bang for your nutritional buck? According to the American Diabetes Association, these 10 foods — all of which can be easily incorporated into your diet — have a low glycemic index. That means they contain carbohydrates that break down slowly, releasing sugar gradually into your blood. That’s important for diabetics, who must control their blood sugar levels. But it’s also important for dieters, because you feel less hungry when your food is absorbed gradually.
These low-GI foods also are a good source of important vitamins and minerals.
- Lima, pinto and navy beans: A good source of fiber, protein, magnesium and potassium; If using the canned variety, drain and rinse to limit sodium.
- Dark green leafy vegetables, like spinach and kale: Low in carbohydrates and calories.
- Citrus fruit, like oranges, limes and grapefruit: Nice source of soluble fiber and Vitamin C.
- Sweet potatoes: Lower GI than regular potatoes and also a source of Vitamin A and fiber.
- Berries: Packed with antioxidants, fiber and vitamins.
- Tomatoes: Contain Vitamins C, E and iron.
- Fish: High in omega-3 fatty acids. Eating 6-8 ounces of fish each week is recommended.
- Whole grains: Offer magnesium, chromium, omega 3 fatty acids, fiber, potassium and folate. Look for germ or bran when reading labels.
- Nuts: Provide healthy fats and a dose of magnesium and fiber to a diet.
- Fat-free milk and yogurt: Great sources of calcium and if fortified, Vitamin D.
