Foods that fall on the lower side of the glycemic index---typically below 55 on a scale of 0 to 100---tend to be healthy choices for those with type 1 or type 2 diabetes or for people trying to stick to foods that are more filling and may help you eat less. By subtracting the grams of fiber found in a food from the total grams of carbohydrates, you can determine the net carbs. In other words, this is the usable number of carbs that will be absorbed by the body. According to the official website for the glycemic index, GlycemicIndex.com, low-GI foods offer a positive health benefit when consumed as part of a well-balanced diet.
Peanuts
An ounce of peanuts contains approximately 6 grams of carbohydrates and has a low glycemic index rating of 14. Aside from being an ideal food for those with type 1 or type 2 diabetes, peanuts are also rich in protein for promoting healthier muscles. However, peanuts are high in calories, so they should be eaten in moderation.
Cashews
Much like peanuts, cashews are an ideal choice for people focusing on a low- glycemic-index diet. Cashews contain approximately 9 grams of carbohydrates per serving and have a GI rating of 22.
Skim Milk
Most types of cow milk fall within what is considered to be low on the glycemic index, but skim milk is especially low with a GI score of 32 on the scale of 0 to 100. Eight ounces of skim milk contains about 13 grams of carbs, and it is a rich source of protein. Additionally, skim milk is recommended by the U.S. Department of Agriculture as part of a healthy, well-balanced diet.
Various Types of Fruit
Many types of fruits fall on the lower side of the GI scale, including apples, oranges and pears. Each of these fruits has a GI rating of 38 with oranges and pears containing approximately 11 grams of carbs and apples containing slightly more at 15 grams. In addition to providing a healthy dose of vitamins and nutrients per serving, these fruits can help to provide hours of energy due to their low-glycemic-index scores. Most healthy diets out there---MyPyramid.gov, vegetarian, DASH diet---recommend several servings of fruit each day, so fruit should be a part of just about everyone's diet.
Bran Cereal
Bran cereal---specifically All-Bran brand cereal in this case---falls on the lower end of the GI scale when compared to most other cereals. It has a GI score of 38 and contains 23 grams of carbohydrates. It also contains 10 grams of dietary fiber, so that equates to just 13 net carbs.
Carrots
According to GlycemicIndex.com, raw carrots fall relatively low on the glycemic index when compared to other vegetables. Carrots have a GI score of 16 and contain approximately 8 grams of net carbs per serving. They're also a rich source of vitamin A and fiber, so carrots are a healthy choice for people on any type of diet plan.
Kidney Beans
Many varieties of beans fall on the lower side of glycemic-index scale, and kidney beans are one of the lowest. With a GI rating of just 19 and containing approximately 25 grams of carbohydrates, kidney beans are a healthy choice for people with diabetes or for those on a low-glycemic-index diet. Additionally, kidney beans are a rich source of dietary fiber, protein and iron.
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