Which Foods Are Considered Low Glycemic?

The body performs best when blood glucose is kept relatively constant. When blood sugar gets too high, the pancreas increases insulin production, which brings the blood sugar level back down. To achieve lowered blood glucose levels, insulin converts the excess sugar into stored body fat. Aside from increased body fat, eating foods that are high on the glycemic index can cause lethargy, difficulty concentrating, and increased hunger and food cravings. Therefore, a vicious cycle ensues: Eating high glycemic foods, having increased hunger and food cravings, then eating additional high glycemic foods. To combat this negative cycle, selecting low glycemic foods is encouraged.

Definition

The glycemic index (GI) is numerical data based on the rate of conversion of carbohydrates into glucose in the human body. The glycemic index uses a scale of 0 to 100. Foods below 55 are considered low glycemic foods. It is important to remember that depending on the glucose test, the glycemic content of foods varies. For example, a potato may result in a GI score of 75 with one glucose test, then result in GI score of 98 for the next test. When selecting low glycemic foods, it is best to choose foods that average 55 or lower consistently on all glycemic index tests and that have a low glycemic load. The glycemic "load" (GL) indicates how fast a standard portion of food raises blood sugar, giving an indication of insulin response.

Types of Low Glycemic Foods

Grains that average lower than 55 on the glycemic index include basmati or other brown rice, barley, millet, quinoa, whole oats, oatmeal, spelt, rye crackers and sour dough. Low glycemic vegetables include artichokes, asparagus, peppers, broccoli, cauliflower, celery, chives, cucumber, eggplant, greens, onions, radishes, summer squash, zucchini and tomatoes. Low glycemic fruits include apples, apricots, berries, figs, grapefruit, grapes, oranges, pears and watermelon. Low glycemic dairy foods include mozzarella cheese, parmesan, feta, sour cream, almond milk and yogurt. When following a low glycemic diet, concentrated proteins, legumes and healthy unsaturated oils are also recommended. Last, for use as a sweetener, the stevia plant is one of the very few sugar-substitutes with a low glycemic value.

Health Benefits

There are many health benefits from consuming low glycemic foods, including lower cholesterol, stabilized blood glucose, appetite control, increased energy and weight reduction. In fact, eating low glycemic foods is so effective at achieving weight loss that it is the basis for many popular diet plans such as the South Beach Diet and the Zone Diet In 2002, The British Journal of Nutrition reported, "Diets with low glycemic index value improve the prevention of coronary heart disease in diabetic and healthy subjects. In obese or overweight individuals, low-glycemic index meals increase satiety and facilitate the control of food intake." Furthermore, research indicates that following a low glycemic diet may help prevent certain types of cancer. The American Journal of Clinical Nutrition noted in 2007, "Consumption of diets with high glycemic index values may be associated with increased risk of breast cancer."

Considerations

Not all fruits and vegetables are considered low glycemic. Beets, winter squash, sweet potatoes and red potatoes actually have a higher glycemic value. High glycemic fruits include pineapple, bananas and kiwi. However, some high glycemic foods contain a plethora of nutrients. For example, pineapple contains the anti-inflammatory bromelain as well as many vitamins and antioxidants. Therefore, the benefits of consuming pineapple outweigh the risks associated with its high glucose content. The same goes for carrots. While carrots typically have a high glycemic value, they are loaded with nutrients, including carotene and fiber. Carrots also have antimicrobial properties to fight bacteria and fungi. In 2008, the Journal of Applied Microbiology said, "Extracts of peeled and shredded carrots showed an antimicrobial effect against a range of food-borne micro-organisms." Therefore, before banning all higher glycemic foods, consider the nutrition benefits the food may offer.

Warnings

Some people struggle with hypoglycemia, meaning their blood glucose is lower than normal. For these people, eating foods with a higher glycemic index is generally safe when compared with those in a normal or hyperglycemic state. People with hypoglycemia are encouraged to eat complex carbohydrates such as crackers, bagels, vegetables, rice, fruit or other healthy grain alternatives. Furthermore, adding a protein such as turkey or chicken and consuming a healthy fat such as avocado or olives can reduce the symptoms associated with low blood sugar, including irritation, nervousness, hyperactivity and moodiness. Finally, eating small, frequent meals and maintaining a consistent sleep pattern can help stabilize blood sugar levels.