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High Calorie Foods Gain Weight  

Foods with Low Glycemic Index

The Glycemic Index, or GI, has been supported0 to 55. Some of these foods include the
and popularized in recent years by medicalfollowing:
practitioners worldwide. The glycemic index
is a ranking system that places a number1) Most types of vegetables including:
value on foods based on how much and howasparagus, broccoli, cauliflower, celery,
quickly they raise blood glucose levels. Theeggplant, cucumber, artichoke, green beans,
glycemic index separates good carbs from badlettuce, peppers, spinach, tomatoes, and
carbs through this ranking system; thesedried peas. These types of food rank from
biological measurements support diets thatabout  14  to  22.
have a balance of low glycemic foods and
restrict  foods with a high glycemic ranking.2) Some calcium-rich foods, such as yogurt
(low-fat), whole, or fat-free milk, and soy
The health benefits of foods with lowmilk. Yogurt ranks low (14), while other
glycemic  indexmilk  products  rank  in  the  30s.
Various studies have shown that eating a3) Some fruits, such as grapefruit, cherries,
large quantity of high GI foods can result indried apricots, apples, pears, plums and
serious medical conditions such as obesity,peaches. The GI of these fruits can range
heart disease, and diabetes. High GI foodsfrom a low of 25 (grapefruit) to a high of 42
are those that contain starches, refined(peaches). While fresh fruit is healthy,
flour, or sugars. Foods such as white bread,some fruits can have a very high GI.
candy, potatoes, cookies, and the like areWatermelon, for example, carries a high GI
high GI foods. They digest quickly andranking.
result in a quick burst of blood sugar. On
the other hand, low GI foods such as oats,4) Whole grains, such as barley, oats, green
and other whole grains, and most vegetables,lentils, rye, and multi-grain breads. These
digest more slowly, thereby resulting in agrains can range from a low ranking of 25
slower change in blood sugar and more(pearl barley) to a ranking of 48 (multi
balanced  digestion.grain  bread)
According to an article published by the5) Nuts, such as peanuts, cashews and
Harvard School of Public Health, the mostwalnuts. Peanuts have the lowest GI of the
comprehensive list of glycemic index foodgroup,  with  a  GI  of  14.
rankings was released in 2002. In the July,
2002 issue of the American Journal of6) Some pastas, such as whole grain
Clinical Nutrition, almost 750 foods werespaghetti, egg fettuccini, and ravioli. The
ranked within the glycemic index. Today inGI of this food group is in the upper end of
2008, the database of GI food rankings,the low glycemic index (ranging from 42 to
updated by the University of Sydney in48).
Australia, now includes almost 1,600
different  food  types.7) Some beans, such as soy beans, red kidney
beans, lentils, white beans, and cannellini
Delicious  foods  with  low  glycemic  indexbeans  (ranging  from  a  GI  of  18  to 31).
What are some of the foods with low glycemicThere are many more foods in the low glycemic
index? The glycemic index ranks foods from 0index, which contribute to higher levels of
to 100, with the low numbers referring to lowhealth and digestion.
glycemic foods. Low GI foods are ranked from



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