What are the 10 foods that are rich in fiber and protein for health?

When we talk about healthy foods, we are talking about foods rich in fiber and protein, low in carbohydrates and gluten-free.

Similarly, to see how beneficial a food is for health, its glycemic index is also looked at.

What is the glycemic index?

According to NDTV, the glycemic index (GI) is a ranking of carbohydrate-rich foods to see the effect they have on blood glucose levels in the human body.

Foods with a glycemic index of 55 or less cause a gradual increase in blood glucose, while foods with a glycemic index of 70 or more cause a spike in blood sugar levels. Let’s know which are the foods with low glycemic index.

The carrot

Carrot is another vegetable that we should eat more of. Carrots have a glycemic index of around 40 and are rich in fiber. This vegetable is useful for our skin, eyes, heart, mind and digestion. It can also keep blood pressure under control.

Black wheat

Black wheat is also a unique health food. It is rich in fiber and antioxidants. Black wheat flour can be used to make delicious parathas, biscuits and other foods.


Barley is one of the foods that have a very low glycemic index. Which are rich in antioxidants, manganese, selenium, copper, phosphorus and magnesium. It contains beta-glucans that lower bad cholesterol levels.


Rich in vitamin C, malt is also a fruit that is considered useful for diabetics. They have a glycemic index score of around 40. Malto is low in calories but contains antioxidants including ascorbic acid and beta-carotene. Eating malt increases immunity and keeps blood pressure under control.


Older apples also have a lower glycemic index. Apples contain fructose, polyphenols and anthocyanins. All these things reduce the risks of developing diabetes. Eating apples is good for our bones, teeth, gums and digestion. Eating apples lowers unhealthy cholesterol and improves heart rate.


Many green leafy vegetables have a low glycemic index. Spinach is one of the most nutritious vegetables that we can include in our diet. Rich in iron and folate, spinach gives us strength.


The glycemic load of one radish is equal to eating one gram of glucose. Eating radish rich in potassium is very useful for people suffering from hypertension. This vegetable is useful for our digestive system and heart rate.

Red beans

Red beans have a glycemic index of less than 30. This protein-rich bean is commonly seen in North Indian cuisine. Its famous dish is Rajma Chawal. Rajma also contains iron, phosphorus, vitamins etc.


Grams are one of the most cooked items in our kitchen. Chickpeas are rich in protein and fiber with a low glycemic index. Grams are also good for our bones, brain and heart.


Fresh cherries have a glycemic index of less than 30 so you can include them in your diet. Cherries are low in calories but rich in vitamin C, potassium, fiber and antioxidants. They promote healthy skin and hair while also relieving insomnia.

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