The Glycemic Index is a ranking system used to describe the effect of carbohydrates on blood sugar levels. Some carbohydrates release their energy slowly, causing only minor fluctuations to these levels, while others release theirs very quickly, giving you a surge of energy that soon fades away. Foods rated between zero and 55 are considered to have a low GI, those between 56 and 69 have a medium GI and anything from 70 to 100 is thought of as having a high GI. Many fruits and vegetables are low on the glycemic index.
Apples
If you need an easy low GI snack, apples are an ideal choice. They can be eaten anywhere and need no preparation. According to the International GI Database, the golden delicious variety has a GI of 39, while a more tangy Braeburn hits the scale at 32. Apple juice also has a low Glycemic Index rating; a clear unsweetened variety is rated at 44, while a cloudy version is slightly lower at 37.
Bananas
Bananas are another fruit that is low on the glycemic index. Thanks to their portability, they can easily be eaten as a snack or as part of a packed lunch. A ripe yellow banana has a GI of 51 as calculated by the International GI database. This figure is lower if you prefer your banana either slightly under ripe or over ripe with brown speckles.
Carrots
It is better to leave carrots whole when you cook them. The International GI database states that peeled and boiled carrots have a GI of 33, while peeled, diced and boiled carrots come in at 49. Alternatively you could eat diced raw carrots with a GI of 35 or fresh carrot juice with a value of 43
Sweet Corn
Corn on the cob is a low GI vegetable that you can serve with a main meal. The International GI database advises boiling the cob for 20 minutes to achieve a GI of 48. Alternatively, a portion of drained, canned corn has a GI of 46, while frozen corn, which can be reheated in the microwave, has a value of 47.
Other Fruits and Vegetables
Other fruits and vegetables that are low on the glycemic index, meaning they have a score of 55 or less, include: cherries, grapefruits, grapes, oranges, peaches, pears, plums, peas, sweet potatoes and yams.
Member Comments