The glycemic index ranks food based on how they affect your blood sugar. The higher the glycemic index, the greater the effect on the blood sugar, according to the dietitian website RD411. The glycemic index only includes foods high in carbohydrate because because foods high in protein and fats do not affect blood sugar. There are a number of natural foods with a low glycemic index.
Fruits
A food with a glycemic index less than or equal to 55 is considered a low glycemic index food, according to RD411. Fruits with a low glycemic index include bananas, oranges, grapes, strawberries, apples, grapefruit, mangoes, peaches, raw dates, apple juice and orange juice. Processing affects the glycemic index of a food, and orange juice has a higher glycemic index than the fruit, says the American Diabetes Association.
Starches
The glycemic index is most commonly used by people with diabetes to aid in blood sugar control, according to the Glycemic Index website, but it can be used by anyone to help manage blood sugar and insulin levels. The glycemic index can be used to help manage your weight, explains the Glycemic Index website, the more consistent your blood sugar the easier it is too manage your hunger. Natural starches with a low glycemic index include oatmeal, brown rice and barley.
Legumes
Foods high in fiber and fat tend to have a lower glycemic index, according to the American Diabetes Association. Legumes are naturally high in fiber and contain small amounts of healthy fats. Legumes with a low glycemic index include lima beans, garbanzo beans, lentils, peanuts, kidney beans and soy beans.
Dairy Foods
The World Health Organization recommends that people living in industrialized nations follow a low glycemic index diet to limit their risk of diabetes, heart disease and obesity. Dairy foods with a low glycemic index include whole milk, skim milk, ice cream and fruit yogurt, according to Mendosa.
Member Comments