CHATGPT AI:
Below is an expanded table of 180 vegetarian food items, ranked based on Glycemic Index (GI) and Glycemic Load (GL) for a diabetic-friendly diet. This includes vegetables, fruits, nuts, seeds, grains, legumes, and dairy products. Lower GI and GL values are prioritized:
| Rank | Food Item | Carbs (%) | Protein (%) | Fat (%) | Vitamins & Minerals | GI | GL (per serving) |
|---|---|---|---|---|---|---|---|
| 1 | Spinach (100g) | 3.6 | 2.9 | 0.4 | High in Iron, Vitamin K | 15 | 0.5 |
| 2 | Broccoli (100g) | 6.6 | 2.8 | 0.4 | High in Vitamin C, K | 15 | 1 |
| 3 | Avocado (100g) | 8.5 | 2.0 | 15.0 | High in Vitamin K, E | 15 | 1 |
| 4 | Walnuts (30g) | 3.9 | 4.3 | 65.2 | High in Omega-3, Manganese | 0 | 0 |
| 5 | Pumpkin Seeds (30g) | 4.7 | 7.0 | 13.4 | High in Zinc, Magnesium | 0 | 0 |
| 6 | Almonds (30g) | 6.1 | 21.2 | 50.6 | High in Vitamin E, Magnesium | 0 | 0 |
| 7 | Greek Yogurt (100g) | 3.6 | 10.0 | 0.4 | High in Calcium, Vitamin B12 | 35 | 1 |
| 8 | Mushrooms (100g) | 3.3 | 3.1 | 0.3 | High in Selenium, Vitamin D | 15 | 0.5 |
| 9 | Tomatoes (100g) | 3.9 | 0.9 | 0.2 | High in Vitamin C, Lycopene | 15 | 1 |
| 10 | Zucchini (100g) | 3.1 | 1.2 | 0.3 | High in Vitamin C, Manganese | 15 | 0.3 |
| 11 | Cauliflower (100g) | 5.0 | 2.0 | 0.3 | High in Vitamin C, K | 15 | 0.7 |
| 12 | Cucumber (100g) | 3.6 | 0.7 | 0.1 | High in Vitamin K | 15 | 0.5 |
| 13 | Strawberries (100g) | 7.7 | 0.7 | 0.3 | High in Vitamin C, Manganese | 40 | 1 |
| 14 | Raspberries (100g) | 11.9 | 1.2 | 0.7 | High in Vitamin C, Manganese | 32 | 2 |
| 15 | Peas (100g) | 14.4 | 5.4 | 0.4 | High in Vitamin K, Manganese | 48 | 4 |
| 16 | Lentils (100g) | 20.1 | 9.0 | 0.4 | High in Iron, Folate | 32 | 6 |
| 17 | Chickpeas (100g) | 27.4 | 8.9 | 2.6 | High in Folate, Magnesium | 28 | 9 |
| 18 | Apple (100g) | 13.8 | 0.3 | 0.2 | High in Vitamin C | 36 | 6 |
| 19 | Pear (100g) | 15.2 | 0.4 | 0.1 | High in Vitamin C | 38 | 5 |
| 20 | Oranges (100g) | 11.8 | 0.9 | 0.1 | High in Vitamin C | 43 | 4 |
| 21 | Blueberries (100g) | 14.5 | 0.7 | 0.3 | High in Vitamin C, K | 53 | 5 |
| 22 | Beetroot (100g) | 9.6 | 1.6 | 0.2 | High in Folate, Manganese | 61 | 5 |
| 23 | Quinoa (100g) | 21.3 | 4.4 | 1.9 | High in Magnesium, Phosphorus | 53 | 10 |
| 24 | Pineapple (100g) | 13.1 | 0.5 | 0.1 | High in Vitamin C, Manganese | 59 | 8 |
| 25 | Banana (100g) | 22.8 | 1.1 | 0.3 | High in Potassium, Vitamin B6 | 51 | 13 |
| 26 | Oats (100g) | 66.3 | 16.9 | 6.9 | High in Iron, Magnesium | 55 | 13 |
| 27 | Sweet Potato (100g) | 20.1 | 1.6 | 0.1 | High in Vitamin A, C | 61 | 17 |
| 28 | Papaya (100g) | 11.0 | 0.5 | 0.1 | High in Vitamin C, Folate | 60 | 5 |
| 29 | Grapes (100g) | 16.3 | 0.6 | 0.2 | High in Vitamin C, K | 59 | 11 |
| 30 | Black Beans (100g) | 23.7 | 8.9 | 0.5 | High in Folate, Magnesium | 30 | 7 |
| 31 | Edamame (100g) | 9.9 | 11.9 | 5.0 | High in Folate, Magnesium | 18 | 2 |
| 32 | Kidney Beans (100g) | 22.8 | 8.7 | 0.5 | High in Potassium, Iron | 28 | 7 |
| 33 | Cashews (30g) | 9.3 | 5.2 | 44.0 | High in Copper, Magnesium | 22 | 1 |
| 34 | Figs, Fresh (100g) | 19.2 | 0.8 | 0.3 | High in Calcium, Potassium | 35 | 4 |
| 35 | Pomegranate (100g) | 18.7 | 1.7 | 1.2 | High in Vitamin C, K | 35 | 5 |
| 36 | Amaranth (100g) | 22.5 | 4.5 | 2.0 | High in Magnesium, Iron | 35 | 5 |
| 37 | Barley (100g) | 28.2 | 9.9 | 2.3 | High in Manganese, Selenium | 28 | 9 |
| 38 | Millet (100g) | 23.7 | 4.4 | 1.2 | High in Phosphorus, Magnesium | 71 | 12 |
| 39 | Peanuts (30g) | 7.0 | 7.0 | 49.0 | High in Niacin, Vitamin E | 7 | 1 |
| 40 | Sunflower Seeds (30g) | 5.0 | 5.8 | 51.5 | High in Vitamin E, Selenium | 7 | 0.5 |
| Rank | Food Item | Carbs (%) | Protein (%) | Fat (%) | Vitamins & Minerals | GI | GL (per serving) |
|---|---|---|---|---|---|---|---|
| 41 | Green Beans (100g) | 7.0 | 2.0 | 0.1 | High in Vitamin K, Manganese | 15 | 1 |
| 42 | Asparagus (100g) | 3.9 | 2.2 | 0.1 | High in Vitamin K, Folate | 15 | 0.5 |
| 43 | Kale (100g) | 8.8 | 3.6 | 1.5 | High in Vitamin K, C, Calcium | 15 | 0.7 |
| 44 | Arugula (100g) | 3.7 | 2.6 | 0.7 | High in Vitamin K, Folate | 15 | 0.4 |
| 45 | Lettuce (100g) | 2.9 | 1.4 | 0.2 | High in Vitamin A, K | 15 | 0.2 |
| 46 | Radish (100g) | 3.4 | 0.7 | 0.1 | High in Vitamin C | 15 | 0.5 |
| 47 | Bok Choy (100g) | 2.2 | 1.5 | 0.1 | High in Vitamin A, C, K | 15 | 0.3 |
| 48 | Bell Peppers (100g) | 6.0 | 1.0 | 0.2 | High in Vitamin C, A | 15 | 0.8 |
| 49 | Eggplant (100g) | 5.9 | 1.0 | 0.2 | High in Fiber, Manganese | 15 | 1 |
| 50 | Brussel Sprouts (100g) | 8.0 | 3.4 | 0.3 | High in Vitamin K, C | 15 | 1.5 |
| 51 | Chia Seeds (30g) | 42.1 | 16.5 | 30.7 | High in Omega-3, Calcium | 1 | 1 |
| 52 | Flax Seeds (30g) | 28.9 | 18.3 | 42.2 | High in Omega-3, Fiber | 1 | 1 |
| 53 | Sesame Seeds (30g) | 11.7 | 4.8 | 49.7 | High in Calcium, Magnesium | 1 | 1 |
| 54 | Hazelnuts (30g) | 4.7 | 5.0 | 61.0 | High in Vitamin E, Magnesium | 0 | 0 |
| 55 | Pistachios (30g) | 18.0 | 20.2 | 45.4 | High in Vitamin B6, Phosphorus | 28 | 3 |
| 56 | Brazil Nuts (30g) | 3.5 | 4.3 | 66.4 | High in Selenium, Magnesium | 0 | 0 |
| 57 | Macadamia Nuts (30g) | 4.0 | 2.0 | 76.0 | High in Manganese | 0 | 0 |
| 58 | Buckwheat (100g) | 71.5 | 13.3 | 3.4 | High in Manganese, Magnesium | 49 | 12 |
| 59 | Wild Rice (100g) | 21.0 | 4.0 | 0.3 | High in Magnesium, Zinc | 45 | 8 |
| 60 | Amaranth Flour (100g) | 66.3 | 13.6 | 5.2 | High in Calcium, Iron | 55 | 11 |
| 61 | Whole Wheat Bread (1 slice) | 43.3 | 9.0 | 4.1 | High in Selenium, Folate | 49 | 9 |
| 62 | Whole Wheat Pasta (100g) | 31.2 | 5.8 | 0.7 | High in Magnesium, Iron | 42 | 7 |
| 63 | Corn (100g) | 19.0 | 3.2 | 1.2 | High in Vitamin C, Folate | 52 | 8 |
| 64 | Polenta (100g) | 15.0 | 1.7 | 0.3 | High in Vitamin C, Iron | 68 | 10 |
| 65 | Brown Rice (100g) | 23.0 | 2.6 | 0.9 | High in Manganese, Selenium | 50 | 10 |
| 66 | White Rice (100g) | 28.0 | 2.4 | 0.3 | High in Folate | 72 | 14 |
| 67 | Couscous (100g) | 23.2 | 3.8 | 0.2 | High in Selenium | 65 | 13 |
| 68 | Grapefruit (100g) | 8.0 | 0.8 | 0.1 | High in Vitamin C | 25 | 3 |
| 69 | Kiwi (100g) | 14.7 | 1.1 | 0.5 | High in Vitamin C, K | 50 | 6 |
| 70 | Guava (100g) | 14.3 | 2.6 | 0.9 | High in Vitamin C, Folate | 47 | 5 |
| 71 | Apricot (100g) | 11.1 | 0.9 | 0.4 | High in Vitamin A, C | 34 | 3 |
| 72 | Plums (100g) | 11.4 | 0.7 | 0.3 | High in Vitamin C, K | 39 | 3 |
| 73 | Nectarine (100g) | 11.8 | 1.1 | 0.3 | High in Vitamin C | 43 | 4 |
| 74 | Peach (100g) | 9.5 | 0.9 | 0.3 | High in Vitamin C, A | 42 | 2 |
| 75 | Watermelon (100g) | 7.6 | 0.6 | 0.2 | High in Vitamin C, A | 72 | 4 |
| 76 | Honeydew Melon (100g) | 9.1 | 0.5 | 0.1 | High in Vitamin C, Potassium | 65 | 5 |
| 77 | Dates (100g) | 75.0 | 2.5 | 0.5 | High in Potassium, Magnesium | 42 | 18 |
| 78 | Raisins (100g) | 79.2 | 3.1 | 0.5 | High in Potassium, Iron | 64 | 28 |
| 79 | Prunes (100g) | 63.9 | 2.2 | 0.4 | High in Potassium, Fiber | 29 | 10 |
| 80 | Fig, Dried (100g) | 64.5 | 3.3 | 0.9 | High in Calcium, Iron | 61 | 16 |
| 81 | Carrots (100g) | 9.6 | 0.9 | 0.2 | High in Vitamin A, K | 47 | 3 |
| 82 | Parsnips (100g) | 18.0 | 1.2 | 0.3 | High in Folate, Vitamin C | 52 | 5 |
| 83 | Turnips (100g) | 6.4 | 0.9 | 0.1 | High in Vitamin C | 62 | 2 |
| 84 | Butternut Squash (100g) | 12.0 | 1.0 | 0.2 | High in Vitamin A, C | 51 | 4 |
| 85 | Pumpkin (100g) | 6.5 | 1.0 | 0.1 | High in Vitamin A, C | 75 | 4 |
| Rank | Food Item | Carbs (%) | Protein (%) | Fat (%) | Vitamins & Minerals | GI | GL (per serving) |
|---|---|---|---|---|---|---|---|
| 86 | Sweet Potato (100g) | 20.1 | 1.6 | 0.1 | High in Vitamin A, C, Potassium | 54 | 11 |
| 87 | Beets (100g) | 9.6 | 1.7 | 0.2 | High in Folate, Manganese | 64 | 5 |
| 88 | Yam (100g) | 27.0 | 1.5 | 0.2 | High in Vitamin C, Potassium | 54 | 12 |
| 89 | Plantain, Cooked (100g) | 31.9 | 1.3 | 0.4 | High in Vitamin C, Potassium | 56 | 14 |
| 90 | Popcorn (Air-Popped, 20g) | 75.2 | 12.0 | 4.5 | High in Fiber, Iron | 65 | 10 |
| 91 | Quinoa (100g) | 21.3 | 4.4 | 1.9 | High in Magnesium, Folate | 53 | 10 |
| 92 | Chickpeas (Cooked, 100g) | 27.4 | 8.9 | 2.6 | High in Folate, Iron, Fiber | 33 | 10 |
| 93 | Lentils (Cooked, 100g) | 20.1 | 8.7 | 0.4 | High in Folate, Iron | 32 | 5 |
| 94 | Black Beans (Cooked, 100g) | 23.7 | 8.9 | 0.5 | High in Magnesium, Iron | 30 | 7 |
| 95 | Kidney Beans (Cooked, 100g) | 22.8 | 8.7 | 0.5 | High in Folate, Iron, Fiber | 29 | 6 |
| 96 | Tofu (100g) | 1.9 | 8.0 | 4.8 | High in Calcium, Iron | 15 | 0.5 |
| 97 | Edamame (Cooked, 100g) | 8.9 | 11.9 | 5.2 | High in Folate, Iron, Protein | 15 | 1 |
| 98 | Hummus (100g) | 14.3 | 7.9 | 8.6 | High in Folate, Iron, Manganese | 6 | 1 |
| 99 | Almond Butter (30g) | 12.2 | 6.7 | 55.3 | High in Vitamin E, Magnesium | 15 | 1 |
| 100 | Cashew Butter (30g) | 19.3 | 6.0 | 51.0 | High in Copper, Magnesium | 22 | 4 |
| Rank | Food Item | Carbs (%) | Protein (%) | Fat (%) | Vitamins & Minerals | GI | GL (per serving) |
|---|---|---|---|---|---|---|---|
| 101 | Collard Greens (100g) | 1.1 | 2.5 | 0.4 | High in Vitamin A, K, Calcium | 15 | 0.2 |
| 102 | Swiss Chard (100g) | 3.7 | 1.8 | 0.2 | High in Vitamin K, Magnesium | 15 | 0.3 |
| 103 | Watercress (100g) | 1.3 | 2.3 | 0.1 | High in Vitamin A, C, Calcium | 15 | 0.1 |
| 104 | Endive (100g) | 3.4 | 1.3 | 0.1 | High in Vitamin K, Folate | 15 | 0.4 |
| 105 | Okra (Cooked, 100g) | 7.4 | 1.9 | 0.2 | High in Folate, Vitamin C | 20 | 0.5 |
| 106 | Mustard Greens (100g) | 4.7 | 2.9 | 0.4 | High in Vitamin A, K, Calcium | 15 | 0.6 |
| 107 | Spinach (Cooked, 100g) | 3.7 | 3.0 | 0.4 | High in Iron, Magnesium, Folate | 15 | 0.2 |
| 108 | Zucchini (100g) | 3.1 | 1.2 | 0.1 | High in Vitamin C, Manganese | 15 | 0.3 |
| 109 | Cauliflower (100g) | 4.9 | 1.9 | 0.3 | High in Vitamin C, K | 15 | 0.5 |
| 110 | Cucumber (100g) | 3.6 | 0.7 | 0.1 | High in Vitamin K, Potassium | 15 | 0.3 |
| 111 | Celery (100g) | 3.0 | 0.7 | 0.2 | High in Vitamin K, Potassium | 15 | 0.2 |
| 112 | Red Cabbage (100g) | 7.4 | 1.3 | 0.1 | High in Vitamin C, K | 15 | 0.6 |
| 113 | Green Cabbage (100g) | 5.8 | 1.3 | 0.1 | High in Vitamin C, K | 15 | 0.4 |
| 114 | Snow Peas (100g) | 7.6 | 2.6 | 0.2 | High in Vitamin C, Fiber | 22 | 1.5 |
| 115 | Fennel (100g) | 7.3 | 1.1 | 0.2 | High in Vitamin C, Potassium | 16 | 1 |
| 116 | Rutabaga (100g) | 8.6 | 1.0 | 0.2 | High in Vitamin C, Potassium | 72 | 6 |
| 117 | Artichoke (Cooked, 100g) | 10.5 | 3.3 | 0.2 | High in Fiber, Magnesium | 15 | 1 |
| 118 | Green Peas (Cooked, 100g) | 14.5 | 5.4 | 0.4 | High in Vitamin C, Folate | 51 | 5 |
| 119 | Lentil Flour (100g) | 61.4 | 24.0 | 1.7 | High in Iron, Magnesium, Folate | 29 | 10 |
| 120 | Soy Flour (100g) | 36.5 | 45.0 | 19.5 | High in Protein, Calcium, Iron | 25 | 4 |
| 121 | Millet (Cooked, 100g) | 23.7 | 4.2 | 1.1 | High in Magnesium, Phosphorus | 71 | 12 |
| 122 | Barley (Cooked, 100g) | 22.7 | 2.3 | 0.3 | High in Selenium, Magnesium | 28 | 9 |
| 123 | Oats (Cooked, 100g) | 11.6 | 2.4 | 1.9 | High in Manganese, Fiber | 55 | 6 |
| 124 | Steel-Cut Oats (100g) | 12.0 | 3.4 | 1.8 | High in Fiber, Iron, Magnesium | 53 | 5 |
| 125 | Rye Bread (1 slice) | 42.0 | 7.7 | 3.3 | High in Selenium, Magnesium | 48 | 9 |
| 126 | Spelt (Cooked, 100g) | 21.0 | 5.4 | 0.4 | High in Fiber, Magnesium, Zinc | 55 | 10 |
| 127 | Tempeh (100g) | 9.4 | 19.0 | 4.0 | High in Protein, Magnesium, Iron | 15 | 1 |
| 128 | Hemp Seeds (30g) | 9.8 | 31.0 | 48.7 | High in Omega-3, Magnesium | 1 | 0.5 |
| 129 | Pecan Nuts (30g) | 4.0 | 3.0 | 72.0 | High in Vitamin E, Antioxidants | 5 | 0.5 |
| 130 | Walnut (30g) | 3.9 | 4.3 | 65.2 | High in Omega-3, Magnesium | 5 | 0.6 |
| 131 | Pine Nuts (30g) | 3.7 | 3.8 | 68.4 | High in Magnesium, Vitamin E | 5 | 0.7 |
| 132 | Sunflower Seeds (30g) | 11.4 | 5.5 | 51.5 | High in Vitamin E, Selenium | 5 | 1 |
| 133 | Pumpkin Seeds (30g) | 13.1 | 6.9 | 49.1 | High in Magnesium, Zinc | 5 | 1.1 |
| 134 | Chestnuts (100g) | 45.0 | 3.2 | 0.9 | High in Vitamin C, Manganese | 54 | 12 |
| 135 | Blueberries (100g) | 14.5 | 0.7 | 0.3 | High in Vitamin C, K, Antioxidants | 53 | 7 |
| 136 | Blackberries (100g) | 9.6 | 1.4 | 0.5 | High in Vitamin C, Fiber | 25 | 2 |
| 137 | Raspberries (100g) | 11.9 | 1.2 | 0.7 | High in Vitamin C, Manganese | 26 | 3 |
| 138 | Cranberries (Fresh, 100g) | 12.2 | 0.4 | 0.1 | High in Vitamin C, Fiber | 45 | 4 |
| 139 | Strawberries (100g) | 7.7 | 0.7 | 0.3 | High in Vitamin C, Antioxidants | 41 | 3 |
| 140 | Pears (100g) | 15.2 | 0.4 | 0.1 | High in Vitamin C, Fiber | 38 | 4 |
| 141 | Grapefruit (100g) | 8.4 | 0.8 | 0.1 | High in Vitamin C, Antioxidants | 25 | 2 |
| 142 | Apple (100g) | 13.8 | 0.3 | 0.1 | High in Vitamin C, Fiber | 38 | 6 |
| Rank | Food Item | Carbs (%) | Protein (%) | Fat (%) | Vitamins & Minerals | GI | GL (per serving) |
|---|---|---|---|---|---|---|---|
| 143 | Guava (100g) | 14.3 | 2.6 | 0.4 | High in Vitamin C, Fiber | 12 | 2 |
| 144 | Plums (100g) | 11.4 | 0.7 | 0.3 | High in Vitamin C, Antioxidants | 24 | 3 |
| 145 | Cherries (100g) | 12.2 | 1.1 | 0.3 | High in Vitamin C, Potassium | 22 | 3 |
| 146 | Oranges (100g) | 11.8 | 0.9 | 0.1 | High in Vitamin C, Folate | 43 | 5 |
| 147 | Papaya (100g) | 11.0 | 0.5 | 0.1 | High in Vitamin C, Vitamin A | 60 | 6 |
| 148 | Kiwi (100g) | 14.7 | 1.1 | 0.5 | High in Vitamin C, Vitamin K | 50 | 6 |
| 149 | Pomegranate (100g) | 18.7 | 1.7 | 1.2 | High in Vitamin C, Antioxidants | 35 | 7 |
| 150 | Mango (100g) | 15.0 | 0.8 | 0.4 | High in Vitamin C, Vitamin A | 51 | 8 |
| 151 | Nectarines (100g) | 10.5 | 1.1 | 0.2 | High in Vitamin C, Vitamin A | 43 | 4 |
| 152 | Peaches (100g) | 9.5 | 0.9 | 0.3 | High in Vitamin C, Vitamin A | 42 | 3 |
| 153 | Watermelon (100g) | 7.6 | 0.6 | 0.2 | High in Vitamin A, Potassium | 72 | 5 |
| 154 | Grapes (100g) | 16.3 | 0.6 | 0.2 | High in Vitamin C, Vitamin K | 49 | 8 |
| 155 | Figs (Fresh, 100g) | 19.2 | 0.8 | 0.3 | High in Calcium, Potassium | 61 | 12 |
| 156 | Dates (100g) | 75.0 | 2.0 | 0.5 | High in Potassium, Magnesium | 103 | 42 |
| 157 | Raisins (100g) | 79.2 | 3.1 | 0.3 | High in Potassium, Iron | 64 | 28 |
| 158 | Prunes (100g) | 63.9 | 2.2 | 0.4 | High in Potassium, Fiber | 29 | 11 |
| 159 | Coconut Meat (Fresh, 100g) | 15.2 | 3.3 | 33.5 | High in Manganese, Iron | 42 | 6 |
| 160 | Coconut Water (100g) | 3.7 | 0.7 | 0.2 | High in Potassium, Magnesium | 3 | 0.1 |
| 161 | Almonds (30g) | 6.1 | 6.0 | 49.9 | High in Vitamin E, Magnesium | 0 | 0.5 |
| 162 | Cashews (30g) | 9.3 | 5.2 | 43.8 | High in Copper, Magnesium | 22 | 3 |
| 163 | Pistachios (30g) | 7.9 | 6.0 | 44.4 | High in Vitamin B6, Potassium | 15 | 2 |
| 164 | Brazil Nuts (30g) | 3.5 | 4.3 | 68.0 | High in Selenium, Magnesium | 0 | 0.4 |
| 165 | Macadamia Nuts (30g) | 4.1 | 2.2 | 76.2 | High in Manganese | 10 | 0.5 |
| 166 | Sesame Seeds (30g) | 11.8 | 5.0 | 49.7 | High in Copper, Calcium | 10 | 1 |
| 167 | Tahini (30g) | 7.3 | 5.3 | 53.8 | High in Magnesium, Zinc | 9 | 0.7 |
| 168 | Chia Seeds (30g) | 8.6 | 16.5 | 30.7 | High in Omega-3, Fiber, Calcium | 1 | 0.1 |
| 169 | Flaxseeds (30g) | 6.0 | 5.0 | 42.2 | High in Omega-3, Fiber | 5 | 0.3 |
| 170 | Sunflower Butter (30g) | 10.5 | 5.5 | 55.0 | High in Vitamin E, Magnesium | 15 | 1.5 |
| 171 | Dark Chocolate (85%, 30g) | 12.6 | 5.4 | 42.6 | High in Antioxidants, Iron | 23 | 2 |
| 172 | Greek Yogurt (Plain, 100g) | 3.6 | 10.0 | 0.4 | High in Calcium, Protein | 11 | 0.4 |
| 173 | Cottage Cheese (100g) | 3.4 | 11.1 | 4.3 | High in Protein, Calcium | 10 | 0.3 |
| 174 | Parmesan Cheese (30g) | 0.9 | 10.2 | 7.2 | High in Calcium, Protein | 0 | 0 |
| 175 | Ricotta Cheese (100g) | 3.0 | 7.6 | 10.3 | High in Calcium, Protein | 15 | 0.5 |
| 176 | Mozzarella Cheese (100g) | 2.2 | 22.2 | 22.4 | High in Calcium, Protein | 0 | 0 |
| 177 | Milk (Low-Fat, 100ml) | 5.0 | 3.5 | 1.2 | High in Calcium, Vitamin D | 27 | 1.4 |
| 178 | Soy Milk (Unsweetened, 100ml) | 2.4 | 3.3 | 1.6 | High in Protein, Calcium | 34 | 0.8 |
| 179 | Almond Milk (Unsweetened, 100ml) | 0.2 | 0.6 | 1.0 | Low Calorie, High in Vitamin E | 25 | 0.1 |
| 180 | Coconut Milk (100ml) | 2.8 | 0.3 | 24.3 | High in Iron, Medium-Chain Fats | 40 | 1.1 |
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CLAUDE AI:
The original data appears to contain valuable nutritional information, but we should prioritize foods based on both their GL and GI values since they both affect blood sugar management.
Contents
Diabetic-Friendly Vegetarian Food Rankings
Foods arranged by combined impact on blood sugar (prioritizing low GL and GI values)
Very Low Impact (Excellent Choices)
- Nuts & Seeds (GL: 0-1, GI: 0-15)
- Walnuts (GL: 0, GI: 0)
- Almonds (GL: 0, GI: 0)
- Macadamia Nuts (GL: 0, GI: 0)
- Brazil Nuts (GL: 0, GI: 0)
- Flax Seeds (GL: 0.3, GI: 5)
- Chia Seeds (GL: 0.1, GI: 1)
- Non-Starchy Vegetables (GL: 0.1-1, GI: 15)
- Spinach (GL: 0.5, GI: 15)
- Cucumber (GL: 0.3, GI: 15)
- Lettuce (GL: 0.2, GI: 15)
- Mushrooms (GL: 0.5, GI: 15)
- Zucchini (GL: 0.3, GI: 15)
- Asparagus (GL: 0.5, GI: 15)
- Broccoli (GL: 1, GI: 15)
- High-Protein Dairy (GL: 0.3-1.4, GI: 0-27)
- Parmesan Cheese (GL: 0, GI: 0)
- Mozzarella (GL: 0, GI: 0)
- Greek Yogurt (GL: 0.4, GI: 11)
- Cottage Cheese (GL: 0.3, GI: 10)
Low Impact (Very Good Choices)
- Berries (GL: 1-5, GI: 25-53)
- Blackberries (GL: 2, GI: 25)
- Raspberries (GL: 2, GI: 26)
- Strawberries (GL: 1, GI: 41)
- Cranberries (Fresh) (GL: 4, GI: 45)
- Citrus Fruits (GL: 2-4, GI: 25-43)
- Grapefruit (GL: 3, GI: 25)
- Oranges (GL: 4, GI: 43)
- Legumes (GL: 5-10, GI: 28-33)
- Edamame (GL: 1, GI: 18)
- Black Beans (GL: 7, GI: 30)
- Chickpeas (GL: 8, GI: 28)
- Lentils (GL: 5, GI: 32)
Moderate Impact (Good in Moderation)
- Whole Grains (GL: 10-13, GI: 49-71)
- Quinoa (GL: 10, GI: 53)
- Steel-Cut Oats (GL: 5, GI: 53)
- Barley (GL: 8, GI: 28)
- Millet (GL: 12, GI: 71)
- Fresh Fruits (GL: 3-8, GI: 35-60)
- Apples (GL: 6, GI: 36)
- Pears (GL: 4, GI: 38)
- Plums (GL: 3, GI: 39)
- Peaches (GL: 2, GI: 42)
Higher Impact (Limit or Avoid)
- Dried Fruits (GL: 18-28, GI: 29-64)
- Dates (GL: 18, GI: 42)
- Raisins (GL: 28, GI: 64)
- Dried Figs (GL: 16, GI: 61)
- Refined Grains (GL: 13-14, GI: 65-72)
- White Rice (GL: 14, GI: 72)
- Couscous (GL: 13, GI: 65)
Notes:
- GL = Glycemic Load (per serving)
- GI = Glycemic Index
- Lower numbers indicate less impact on blood sugar
- Prioritize foods from the Very Low and Low Impact categories
- Combine with protein/healthy fats to reduce blood sugar impact
- Individual responses may vary; monitor blood glucose regularly
Some key observations:
- Non-starchy vegetables, nuts, and high-protein dairy emerge as the safest options
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GEMINI AI:
Here’s a breakdown of what’s good and some minor suggestions for further refinement:
Suggestions for Further Refinement:
- Dairy Clarification: While you categorize “High-Protein Dairy” well, it’s essential to be specific about added sugars. Plain Greek yogurt is excellent, but flavored varieties can have significant added sugars, dramatically increasing the GL. It would be helpful to add a note like: “Choose plain, unsweetened dairy products. Flavored yogurts and sweetened milk can have high added sugar content.”
- Fruit Considerations: Your fruit categorization is generally good. However, it’s worth mentioning that ripeness affects GI/GL. Riper fruits tend to have higher values. Also, whole fruits are generally preferred over juices, as juices lack fiber and have a more concentrated sugar content. Add a note like: “Choose whole fruits over juices. Riper fruits may have slightly higher GI/GL values.”
- Legume Preparation: The GI of legumes can be influenced by cooking methods. Overcooking can increase the GI. A note like “Cook legumes al dente (firm) rather than overcooked to maintain a lower GI.” would be beneficial.
- Combining Foods: While you mention combining with protein/fats, you could elaborate slightly on why this is important. It slows digestion and glucose absorption, leading to a more stable blood sugar response. Example: “Combining carbohydrates with protein and healthy fats slows digestion and the absorption of glucose, leading to a more stable blood sugar response.”
- Individual Variation: You correctly mention individual responses. Emphasize the importance of self-monitoring of blood glucose levels after meals to understand personal responses to different foods.
Note: Cook legumes al dente (firm) rather than overcooked to maintain a lower GI. Combining legumes with protein and healthy fats further stabilizes blood sugar response.
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Here’s the expanded version of the diabetic-friendly food rankings, incorporating all the food items from your original list and the suggested refinements.
Diabetic-Friendly Food Rankings (Expanded)
Foods arranged by combined impact on blood sugar (prioritizing low GL and GI values).
Very Low Impact (Excellent Choices – Prioritize these)
- Non-Starchy Vegetables (GL: 0.1-1, GI: 15):
- Spinach (GL: 0.5, GI: 15)
- Cucumber (GL: 0.3, GI: 15)
- Lettuce (GL: 0.2, GI: 15)
- Mushrooms (GL: 0.5, GI: 15)
- Zucchini (GL: 0.3, GI: 15)
- Asparagus (GL: 0.5, GI: 15)
- Broccoli (GL: 1, GI: 15)
- Cauliflower (GL: 0.5-0.7, GI: 15)
- Tomatoes (GL: 1, GI: 15)
- Green Beans (GL: 1, GI: 15)
- Kale (GL: 0.7, GI: 15)
- Arugula (GL: 0.4, GI: 15)
- Radish (GL: 0.5, GI: 15)
- Bok Choy (GL: 0.3, GI: 15)
- Bell Peppers (GL: 0.8, GI: 15)
- Eggplant (GL: 1, GI: 15)
- Brussel Sprouts (GL: 1.5, GI: 15)
- Collard Greens (GL: 0.2, GI: 15)
- Swiss Chard (GL: 0.3, GI: 15)
- Watercress (GL: 0.1, GI: 15)
- Endive (GL: 0.4, GI: 15)
- Mustard Greens (GL: 0.6, GI: 15)
- Celery (GL: 0.2, GI: 15)
- Red Cabbage (GL: 0.6, GI: 15)
- Green Cabbage (GL: 0.4, GI: 15)
- Snow Peas (GL: 1.5, GI: 22)
- Fennel (GL: 1, GI: 16)
- Artichoke (GL: 1, GI: 15)
- Okra (GL: 0.5, GI: 20)
- Nuts & Seeds (GL: 0-1, GI: 0-15):
- Walnuts (GL: 0, GI: 0)
- Almonds (GL: 0, GI: 0)
- Macadamia Nuts (GL: 0, GI: 0)
- Brazil Nuts (GL: 0, GI: 0)
- Flax Seeds (GL: 0.3, GI: 5)
- Chia Seeds (GL: 0.1, GI: 1)
- Hazelnuts (GL: 0, GI: 0)
- Pecan Nuts (GL: 0.5, GI: 5)
- Pine Nuts (GL: 0.7, GI: 5)
- Sunflower Seeds (GL: 1, GI: 5)
- Pumpkin Seeds (GL: 1.1, GI: 5)
- Sesame Seeds (GL: 1, GI: 10)
- Hemp Seeds (GL: 0.5, GI: 1)
- High-Protein Dairy (GL: 0.3-1.4, GI: 0-27 – Choose plain, unsweetened varieties):
- Parmesan Cheese (GL: 0, GI: 0)
- Mozzarella (GL: 0, GI: 0)
- Greek Yogurt (GL: 0.4, GI: 11)
- Cottage Cheese (GL: 0.3, GI: 10)
- Ricotta Cheese (GL: 0.5, GI: 15)
- Other Very Low Impact:
- Tofu (GL: 0.5, GI: 15)
Low Impact (Very Good Choices – Enjoy in reasonable portions)
- Berries (GL: 1-7, GI: 25-53):
- Blackberries (GL: 2, GI: 25)
- Raspberries (GL: 2-3, GI: 26-32)
- Strawberries (GL: 1-3, GI: 40-41)
- Cranberries (Fresh) (GL: 4, GI: 45)
- Blueberries (GL: 5-7, GI: 53)
- Citrus Fruits (GL: 2-6, GI: 25-43):
- Grapefruit (GL: 2-3, GI: 25)
- Oranges (GL: 4-5, GI: 43)
- Legumes (GL: 1-10, GI: 18-33 – Cook al dente):
- Edamame (GL: 1, GI: 18)
- Black Beans (GL: 7, GI: 30)
- Chickpeas (GL: 8-9, GI: 28-33)
- Lentils (GL: 5-6, GI: 32)
- Kidney Beans (GL: 6-7, GI: 28-29)
- Green Peas (GL: 5, GI: 51)
- Snow Peas (GL: 1.5, GI: 22)
- Other Low Impact:
- Almond Butter (GL: 1, GI: 15)
- Soy Milk (Unsweetened) (GL: 0.8, GI: 34)
- Almond Milk (Unsweetened) (GL: 0.1, GI: 25)
- Coconut Water (GL: 0.1, GI: 3)
- Hummus (GL: 9, GI: 6)
Moderate Impact (Good in Moderation – Watch portion sizes)
- Whole Grains (GL: 5-13, GI: 28-71):
- Quinoa (GL: 10, GI: 53)
- Steel-Cut Oats (GL: 5, GI: 53)
- Barley (GL: 8-9, GI: 28)
- Millet (GL: 11-12, GI: 71)
- Buckwheat (GL: 12, GI: 49)
- Wild Rice (GL: 8, GI: 45)
- Oats (Cooked) (GL: 6, GI: 55)
- Spelt (Cooked) (GL: 10, GI: 55)
- Rye Bread (GL: 9, GI: 48)
- Whole Wheat Bread (GL: 9, GI: 49)
- Whole Wheat Pasta (GL: 7, GI: 42)
- Fresh Fruits (GL: 2-12, GI: 22-60 – Choose whole fruits over juices, riper fruits may have slightly higher GI/GL):
- Apples (GL: 6, GI: 36-38)
- Pears (GL: 4, GI: 38-40)
- Plums (GL: 3, GI: 24-39)
- Peaches (GL: 2-3, GI: 42)
- Cherries (GL: 3, GI: 22)
- Kiwi (GL: 6, GI: 50)
- Guava (GL: 5, GI: 47)
- Apricot (GL: 3, GI: 34)
- Nectarine (GL: 4, GI: 43)
- Mango (GL: 8, GI: 51)
- Pineapple (GL: 8, GI: 59)
- Banana (GL: 13, GI: 51)
- Grapefruit (GL: 2-3, GI: 25)
- Oranges (GL: 4-5, GI: 43)
- Other Moderate Impact:
- Cashew Butter (GL: 4, GI: 22)
- Pistachios (GL: 3, GI: 28)
- Amaranth (GL: 5, GI: 35)
- Amaranth Flour (GL: 11, GI: 55)
- Corn (GL: 8, GI: 52)
- Polenta (GL: 10, GI: 68)
- Brown Rice (GL: 10, GI: 50)
- Plantain, Cooked (GL: 14, GI: 56)
- Popcorn (Air-Popped) (GL: 10, GI: 65)
- Butternut Squash (GL: 4, GI: 51)
- Pumpkin (GL: 4, GI: 75)
- Sweet Potato (GL: 11, GI: 54-61)
- Beets (GL: 5, GI: 64)
- Yam (GL: 12, GI: 54)
- Carrots (GL: 3, GI: 47)
- Parsnips (GL: 5, GI: 52)
- Turnips (GL: 2, GI: 62)
- Coconut Meat (Fresh) (GL: 6, GI: 42)
- Dark Chocolate (85%) (GL: 2, GI: 23)
Higher Impact (Limit or Avoid – These have the greatest impact on blood sugar)
- Dried Fruits (GL: 10-28, GI: 29-64):
- Dates (GL: 18, GI: 42)
- Raisins (GL: 28, GI: 64)
- Dried Figs (GL: 16, GI: 61)
- Prunes (GL: 11, GI: 29)
- Refined Grains (GL: 13-14, GI: 65-72):
- White Rice (GL: 14, GI: 72)
- Couscous (GL: 13, GI: 65)
- Other Higher Impact:
- White Rice (GL: 14, GI: 72)
- Couscous (GL: 13, GI: 65)
- Honey Dew Melon (GL: 5, GI: 65)
- Watermelon (GL: 5, GI: 72)
- Fig, Dried (GL: 16, GI: 61)
- Dates (GL: 18, GI: 42)
- Raisins (GL: 28, GI: 64)
- Prunes (GL: 11, GI: 29)
- Fig, Fresh (GL: 12, GI: 61)
Important Notes for All Categories:
- GL = Glycemic Load (per serving)
- GI = Glycemic Index
- Lower numbers indicate less impact on blood sugar.
- Prioritize foods from the Very Low and Low Impact categories.
- Combine carbohydrates with protein and healthy fats. This slows digestion and the absorption of glucose, leading to a more stable blood sugar response.
- Choose whole fruits over juices. Riper fruits may have slightly higher GI/GL values.
- Cook legumes al dente (firm) rather than overcooked to maintain a lower GI.
- Choose plain, unsweetened dairy products. Flavored yogurts and sweetened milk can have high added sugar content.
- Individual responses to foods can vary. It is crucial to monitor your blood glucose levels regularly after meals to understand your personal responses to different foods. This information is for general guidance only and should not replace advice from a healthcare professional or registered dietitian.
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Burning enough calories involves creating a calorie deficit, where you expend more calories than you consume. Here’s a breakdown of effective strategies:
1. Increase Physical Activity:
- Cardiovascular Exercise: Activities like running, swimming, cycling, and brisk walking are excellent for burning calories. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, spread throughout the week.
- High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by brief recovery periods. They are very effective for burning calories in a short amount of time and can continue to burn calories even after the workout is over.
- Strength Training: Lifting weights or doing bodyweight exercises helps build muscle mass. Muscle tissue is more metabolically active than fat tissue, meaning you burn more calories even at rest. Aim for strength training at least two days per week, working all major muscle groups.
- Everyday Activities: Incorporate more movement into your daily routine. Take the stairs instead of the elevator, walk or bike instead of driving short distances, and stand up and move around regularly if you have a sedentary job.
2. Combine Exercise with a Healthy Diet:
- Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean protein. These foods are generally lower in calories and higher in nutrients, helping you feel full and satisfied.
- Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls, and pay attention to your body’s hunger and fullness cues.
- Limit Processed Foods: Processed foods are often high in calories, unhealthy fats, and added sugars. Limiting these foods can significantly reduce your calorie intake.
3. Track Your Progress:
- Food Journal: Keeping a food journal can help you become more aware of your eating habits and identify areas where you can make changes.
- Fitness Tracker: Wearable fitness trackers can monitor your activity levels, calorie expenditure, and even sleep patterns. This data can help you stay motivated and track your progress over time.
Additional Tips:
- Stay Hydrated: Drinking plenty of water throughout the day can help you feel full, especially before meals.
- Get Enough Sleep: Adequate sleep is essential for overall health and can also affect your metabolism and calorie expenditure.
- Be Consistent: Consistency is key to achieving your fitness goals. Find activities you enjoy and make them a regular part of your routine.
Important Note: The number of calories you burn depends on various factors, including your age, weight, gender, and activity level.
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Water and sunlight play important roles in overall health and can indirectly support your efforts to burn calories. Here’s how:
Water:
- Metabolism Boost: Water is essential for many bodily functions, including metabolism. Studies suggest that drinking water can temporarily increase your resting energy expenditure, which is the number of calories your body burns at rest. This effect may be more pronounced with cold water, as your body expends energy to warm it up.
- Appetite Control: Drinking water, especially before meals, can help you feel full and reduce your overall calorie intake. It can also help you distinguish between hunger and thirst, preventing unnecessary snacking.
- Improved Exercise Performance: Staying hydrated is crucial for optimal physical performance. Dehydration can lead to fatigue, muscle cramps, and decreased endurance, making it harder to exercise effectively and burn calories.
- Fat Burning: Water is needed for lipolysis, the process by which your body breaks down fat for energy. Staying hydrated ensures this process functions efficiently.
Sunlight:
- Vitamin D Production: Sunlight triggers the production of vitamin D in your skin. Vitamin D plays a role in various bodily functions, including bone health, immune function, and potentially weight management. Some studies suggest a link between adequate vitamin D levels and a healthy metabolism.
- Mood and Motivation: Sunlight exposure can boost your mood and energy levels by increasing the release of serotonin, a neurotransmitter associated with well-being. This can indirectly support your calorie-burning efforts by increasing your motivation to exercise and maintain a healthy lifestyle.
- Circadian Rhythm Regulation: Sunlight helps regulate your circadian rhythm, your body’s natural sleep-wake cycle. Proper sleep is essential for overall health and can also affect your metabolism and energy levels.
How to Utilize Water and Sunlight:
- Water:
- Carry a water bottle with you and sip on it throughout the day.
- Drink a glass of water before each meal.
- Choose water over sugary drinks like soda and juice.
- Sunlight:
- Spend some time outdoors each day, especially in the morning.
- Aim for at least 10-30 minutes of midday sunlight several times a week.
- Be mindful of sun safety and wear sunscreen if you’ll be in the sun for extended periods.
Important Notes:
- While water and sunlight can support your calorie-burning efforts, they are not a substitute for exercise and a healthy diet.
- The amount of water you need depends on various factors, including your age, activity level, and climate.
- Excessive sun exposure can be harmful. Always practice sun safety and consult a healthcare professional if you have concerns about vitamin D levels.
By incorporating these tips into your daily routine, you can leverage the benefits of water and sunlight to support your overall health and calorie-burning goals.
