Which Foods Have a Zero Glycemic Index?

Fish, eggs, and animal products like chicken, lamb, and pork are some foods with a zero glycemic index. This is because these foods contain little to no carbohydrates and do not raise blood sugar.

Meat

Farm-raised meat such as lamb or goat has the lowest glycemic index of zero. These foods have either a minimal amount of carbohydrates or none.

However, care should be exercised that though meat has a zero GI, processed meat such as jerky, meat pakoda, or mutton samosa, might have a substantial amount of carbohydrates due to the usage of flour in them for coating.

The nutritional values of 100 grams of roasted lab are:

• Calories – 258 kcal
• Water – 57%
• Protein – 26.6 grams
• Carbohydrates – 0 gram
• Sugar – 0 gram
• Fiber – 0 gram
• Fat – 6.5 gram

Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174370/nutrients

Eggs

Eggs are the best source of cheaply available protein and are highly beneficial for diabetics. Whether you make scrambled eggs, omelet, egg salad, or just have a boiled egg, they are a very convenient low-carb diet.

Easy Boiled Eggs Breakfast (With Optional Tempering)

For those worried about the calories in the egg yolk, they can simply skip it and eat just the egg white.

Calorific values of a 100-gram portion of boiled or low-oil fried eggs are:

• Calories – 143 kcal
• Water – 76.2 gram
• Protein – 12.6 grams
• Carbohydrates – 0.72 gram
• Sugar(Sucrose) – 0.37 gram
• Fiber – 0 gram
• Fat – 9.51 gram
• Calcium – 56 mg
• Iron – 1.75 mg
• Magnesium – 12 mg
• Phosphorus 98 mg
• Potassium – 138 mg
• Sodium – 142 mg
• Zinc – 1.29 mg

Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients

Chicken

Chicken is the most versatile low-carb zero GI food. It can be made into a lot of dishes with methods like roasting, pan-searing with a little butter, steaming, and even boiling (soup).

Charsi Chicken Kadhai Recipe

Calorific values of a 100-gram portion of boiled, steamed, or low-oil fried chicken are:

• Calories – 107 kcal
• Protein – 23.2 grams
• Carbohydrates – 0 gram
• Sugar(Sucrose) – 0 gram
• Fiber – 0 gram
• Fat – 0.89 gram
• Calcium – 18 mg
• Iron – 0.64 mg
• Sodium – 1.1 mg
• Vitamin C – 1.1 mg
• Cholesterol – 58 mg

Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/577591/nutrients

Fish

Fish are considered extremely beneficial for diabetics and people with high HDL cholesterol. Also since fish are low in triglycerides, and contain omega-3 fatty acids, they can be beneficial for those trying to control their cholesterol levels.

Calorific values of a 100-gram portion of boiled, steamed, or low-oil fried fish are:

• Water – 67.7 grams
• Energy – 143 kcal
• Protein – 22.4 grams
• Total Fat – 6.42 grams
• Carbohydrate – 1.5 gram
• Calcium – 22 mg
• Iron -0.6 mg
• Phosphorus – 402 mg
• Potassium – 221 mg
• Sodium – 91 mg
• Zinc – 1mg

Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175132/nutrients

Zero Glycemic Index Foods to Avoid for Cholesterol Patients

People with high cholesterol levels must avoid eating three major non-vegetarian foods; egg yolk, shrimp/prawn, and any kind of red meat.

All these foods have the ability to raise your LDL levels.