The glycemic index is a measure of how much a particular food will raise your blood sugar level, and low-glycemic diets impact your blood sugar less. Low-glycemic foods have a rating of less than 55, while high-glycemic foods rank above 70. According to the Glycemic Index website, low-glycemic diets help people lose weight, keep their energy levels steady and prolong their physical endurance. Processed carbohydrates are typically high-glycemic, as are some starchy fruits and vegetables.
Whole Grains
While refined carbohydrates such as white bread and standard pasta are high on the glycemic index, whole-grain versions of these same foods are acceptable because they are low-glycemic choices. Some grains that are low-glycemic include whole wheat, barley and oats. Rice is also usually low-glycemic, except for short-grain or instant white rice.
Vegetables
Most vegetables are low glycemic. Broccoli, peppers, beans and lettuce are some low-glycemic vegetables. The only vegetables that are high glycemic and should be eaten in limited quantities are potatoes and parsnips.
Fruit
While fruit has a lot of natural sugar, the fiber in fruit offsets that and keeps most fruit low on the glycemic index. Some low-glycemic fruits include cherries, apples, pears, berries and oranges. Watermelon and pineapple are high on the glycemic index. In general, the more ripe a fruit is when eaten, the more sugar it contains, which ranks higher on the glycemic index.
Meat and Dairy
Milk, cheese and eggs are low glycemic, as are most other dairy products, except ice cream. Even chocolate milk is low glycemic, so this is a better choice than regular soda for people on low-glycemic diets. Meats such as chicken and turkey are low glycemic, as are lean beef and pork.
