Foods with Low Glycemic Index

The Glycemic Index, or GI, has been supported100, with the low numbers referring to low
and popularized in recent years by medicalglycemic foods. Low GI foods are ranked from 0
practitioners worldwide. The glycemic index is ato 55. Some of these foods include the following:
ranking system that places a number value on1) Most types of vegetables including: asparagus,
foods based on how much and how quickly theybroccoli, cauliflower, celery, eggplant, cucumber,
raise blood glucose levels. The glycemic indexartichoke, green beans, lettuce, peppers, spinach,
separates good carbs from bad carbs throughtomatoes, and dried peas. These types of food
this ranking system; these biologicalrank from about 14 to 22.
measurements support diets that have a balance2) Some calcium-rich foods, such as yogurt
of low glycemic foods and restrict foods with a(low-fat), whole, or fat-free milk, and soy milk.
high glycemic ranking.Yogurt ranks low (14), while other milk products
The health benefits of foods with low glycemicrank in the 30s.
index3) Some fruits, such as grapefruit, cherries, dried
Various studies have shown that eating a largeapricots, apples, pears, plums and peaches. The GI
quantity of high GI foods can result in seriousof these fruits can range from a low of 25
medical conditions such as obesity, heart disease,(grapefruit) to a high of 42 (peaches). While fresh
and diabetes. High GI foods are those that containfruit is healthy, some fruits can have a very high
starches, refined flour, or sugars. Foods such asGI. Watermelon, for example, carries a high GI
white bread, candy, potatoes, cookies, and theranking.
like are high GI foods. They digest quickly and4) Whole grains, such as barley, oats, green lentils,
result in a quick burst of blood sugar. On therye, and multi-grain breads. These grains can
other hand, low GI foods such as oats, and otherrange from a low ranking of 25 (pearl barley) to a
whole grains, and most vegetables, digest moreranking of 48 (multi grain bread)
slowly, thereby resulting in a slower change in5) Nuts, such as peanuts, cashews and walnuts.
blood sugar and more balanced digestion.Peanuts have the lowest GI of the group, with a
According to an article published by the HarvardGI of 14.
School of Public Health, the most comprehensive6) Some pastas, such as whole grain spaghetti,
list of glycemic index food rankings was releasedegg fettuccini, and ravioli. The GI of this food
in 2002. In the July, 2002 issue of the Americangroup is in the upper end of the low glycemic
Journal of Clinical Nutrition, almost 750 foods wereindex (ranging from 42 to 48).
ranked within the glycemic index. Today in 2008,7) Some beans, such as soy beans, red kidney
the database of GI food rankings, updated by thebeans, lentils, white beans, and cannellini beans
University of Sydney in Australia, now includes(ranging from a GI of 18 to 31).
almost 1,600 different food types.There are many more foods in the low glycemic
Delicious foods with low glycemic indexindex, which contribute to higher levels of health
What are some of the foods with low glycemicand digestion.
index? The glycemic index ranks foods from 0 to