5 healthy vegetables with the lowest glycemic index



A low-carbohydrate, high-protein and high-fibre diet is recommended along with regular workout to keep diabetes in control.

There are various vegetables that have a low glycemic index, which can help you manage diabetes.

​What is a glycemic index?

The Glycemic index gives an idea of the rate at which glucose is released from a particular food in the bloodstream. Foods can be classified depending on this as low, medium and high glycemic index foods. Apart from the Glycemic index, the glycemic load of the food is important too, which is the rate at which sugar is released from the total carb present in the food portion consumed.

Classification of food as per glycemic index?

  • Foods with less than 55 GI are called low glycemic index food
  • Foods with GI 56-69 are called moderate glycemic index foods
  • Foods with a GI of more than 70 are high glycemic index foods

Here are five vegetables with a low glycemic index (less than 55).

1. Cabbage

Cabbage is rich in Sulforaphane, kaempferol and other antioxidants. It also has insoluble fibre, which serves as a prebiotic and aids digestion and immune functions. It is also rich in vitamin K that is also known as a clotting factor. Thus it should be consumed in moderation if you are on blood thinners.

2. Cauliflower

Cauliflower is rich in antioxidants, isothiocyanates and glucosinolates, which have strong and anti-inflammatory properties. The insoluble fibre in it helps in promoting the feeling of satiety. The cauliflower is rich in choline, which aids the production of neurotransmitters and brain development.

3. Tomato

Tomato is high in fibre and is high in lycopene and vitamin C, which is a great immunity booster. Tomatoes are a good source of potassium, which helps in hypertension management. It should be consumed in moderation by kidney patients.

4. ​Lady finger

Lady finger is rich in fibre, vitamin C, folic acid, carotenoids and magnesium. It helps in maintaining low homocysteine levels, which prevents the chances of progression to neuropathy. The fibre also helps in maintaining good glycemic control of the meal.

5. French beans

French beans are rich in vitamin C, fibre, vitamin K and folic acid. Vitamin K aids the absorption of calcium in the bones and reduces urinary excretion of calcium.

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