Low Glycemic Plant-Based Foods You Should Be Eating

If you’re looking for foods that wont cause a quick blood sugar spike, then choose low-glycemic foods. Low GI foods have a number of 50 or lower on the Glycemic Index chart. This chart is a measure of the impact of food on your blood sugar. Foods with a high GI tend to cause a quick rise in your body’s blood sugar levels, whereas foods with a low GI will raise them more slowly and over a longer period of time.

Foods with a low GI number like rolled oats, lentils, barley, cherries, cauliflower and red pepper can help keep you fuller for longer. Here are some more low glycemix index foods you should be eating and how to cook with them.

Frozen Green Peas

Frozen green peas have a GI number of 39. Peas are easy to throw into pasta dishes and onto salads, so reach for them when you need a quick protein and nutrient boost. Try peas in this Creamy Rotini Alfredo with Asparagus and Peas and this Raw Green Pea Soup.

Raw Carrots

Raw carrots have a GI number of 16. Try using carrots to make all sorts of raw dishes, like Raw Carrot Sushi and Raw Carrot Cake with Cashew Cream Cheese Frosting. Also, just reach for raw carrots when you need a snack.

Whole Wheat Bread

Whole wheat bread has a GI number of 49. A slice of this bread with your choice of spread is a good choice for breakfast. Skip the white, refined grains and see these articles on How to Make High-Protein, Whole Wheat Sandwich Bread, Whole-Wheat French Bread: A Step-By-Step Guide and How to Make Whole Wheat Sourdough Ciabatta Bread.

Oat Bran

Oat bran has a GI number of 50. That’s at the high end of the low range, but eat this for breakfast to get your day started and keep you full. Use oat bran for these “Morning After” Peachy Ginger Cookies.

Broccoli

Broccoli has a GI number of 10. Try these Baked Broccoli Burgers, Indian Spicy Potatoes and Broccoli, Indian-Chinese Broccoli Manchurian Stir Fry, and these 12 Yummy Ways to Enjoy Broccoli.

Red Peppers

Red peppers have a GI number of 10. Cut up red pepper slices and have them with hummus, which is also a low glycemic food. Use red peppers for Raw Vegan Pizza with Red Pepper Flax Crust and Muhammara Spread.

Eggplant

Eggplant has a GI number of 15. This vegetable is great for making spreads and burgers. Try it for these recipes: The Vegan Eggplant Crunchburger and Vegan Eggplant Noodles. Also, check out these 10 Ways to Cook with Eggplant.

Image source: Muhammara Spread