Foods with a low glycaemic index (GI) help prevent sudden spikes in blood sugar. They may also help manage weight by slowing fat oxidation while simultaneously increasing satiety.

Not all foods with low glycemic index ratings are healthy options; in fact, some might contain too many calories and carbohydrates for an individual’s needs.

Brown rice

Brown rice is considered a whole grain, consisting of all three parts of its kernel: bran (a fiber-filled layer), germ (nutritious core) and endosperm (starchy middle layer).

Ms Peggy Tan, dietitian from Tiong Bahru Community Health Centre, believes that brown rice is better for heart, cholesterol, blood sugar control and weight management than its white counterpart. Additionally, brown rice contains more vitamins and minerals such as phosphorus, selenium, magnesium iron potassium zinc than its counterpart.

Brown rice’s low glycemic index means it releases energy slowly into your bloodstream, helping you feel full for longer and potentially decreasing the risk of Type 2 diabetes.

Wholewheat pasta

Wholewheat pasta is ideal for diabetics as it contains more soluble fibre than refined semolina noodles, helping keep blood sugar levels from rising as quickly. Soluble fibre helps digest slowly so your blood sugar doesn’t spike suddenly after each meal.

Whole wheat pasta can help regulate blood sugar levels, making it an excellent low gi food in Singapore. Furthermore, its rich sources of protein, fiber and phosphorous promote digestive health and decrease cholesterol levels significantly.

Keep an eye out for pasta that bears the 100% Whole Grains Council stamp to be sure that it contains whole grains. Any pasta without this mark could contain semolina or durum wheat flour which aren’t whole grain.

Quinoa

Quinoa is an edible pseudocereal packed with protein that can be consumed similar to rice and other grains, yet is considered a nutritious whole grain, thanks to containing all essential essential nutrients necessary for maintaining a healthy lifestyle.

Low in carbohydrates and high in fiber, oatmeal will have minimal impact on blood sugar levels and keep you feeling satisfied for longer.

Quinoa stands out among cereals by possessing more protein, an improved amino acid profile, higher amounts of vitamins, minerals, fatty acids and phytohormones than its competitors, and higher nutritional density overall.

Quina makes an excellent addition to any diet, providing essential iron, magnesium and zinc. These minerals play a key role in numerous bodily processes including relaxing blood vessels, reducing insulin resistance and overall bettering health.

Beans

Beans are an excellent way to reduce carb intake. Their fibre content helps manage blood sugar, providing another means for managing it effectively.

Beans are an excellent source of protein, iron, phosphorus and magnesium as well as smaller amounts of calcium, vitamin B6 and zinc.

However, they contain high concentrations of starch and have a glycemic index rating of 70 or above, so anyone living with diabetes or insulin resistance should avoid eating them.

To reduce the glycemic index (GI) index of foods, aim to fill at least one-fourth of your plate with wholegrain foods such as brown rice, wholemeal bread and oats – these high fibre meals tend not to spike blood sugar levels as quickly as carbohydrates with high GIs do.

Fruits

Singapore’s hawker centres offer an abundance of carb-rich foods, and it is important to know what carbohydrates you are consuming and their effect on blood sugar. Foods with a higher Glycemic Index (GI) cause spikes in blood sugar levels, increasing risk for complications related to diabetes.

Foods containing low GI food sources, like fruits and whole grains, can help lower glycemic index (GI) scores by being digested and absorbed slowly, leading to gradual blood sugar increases.

Researchers from Singapore Management University’s Department of Nutritional Sciences conducted an experiment that assessed how mixing different kinds of fruits together affected the glycemic index (GI) value of rice-based meals. Dried fruit combined with almonds significantly lowered GI value of these mixed meals.