The GI, or glycemic index, of a food determines how fast or slow it raises your blood sugar levels. Eating mainly low GI carbs will keep your energy levels balanced and keep you feeling full longer, according to Sydney University's Glycemic Index website. On a scale of zero to 100, choose carbs that are less than 55.
Legumes
Legumes such as beans, peas and peanuts are all low on the glycemic index. Lentils, soy beans, kidney beans, pinto beans, chickpeas and black eyed peas are other examples of beans. All of these legumes are also high in complex carbs, protein and fiber. Peanuts rank at the low end of the GI chart at 15.
Fruit
The majority of fruits are low on the glycemic index. Specific examples include cherries. apples, bananas, apricots, kiwi, grapefruit, pears, peaches, grapes and plums. Cherries are on the low end at 22 and bananas are on the higher end at 54. All of these fruits contain a high amount of fiber and natural sugar, and they are also high in carbs. One thing they do not contain is fat. They are also low in protein.
Vegetables
Vegetables such as zucchini, spinach, green beans, lettuce, peppers, cucumbers, celery and asparagus are all 15 or less on the GI chart. They are also high in fiber, water and minerals. Root vegetables such as sweet potatoes and yams are also low on the glycemic index.
Dairy
Dairy products are known for their high protein and calcium contents, but they also have a moderate amount of carbs. Low-fat ice cream and yogurt, skim milk, chocolate milk and whole milk are all 50 or less on the glycemic index.
Grains
Whole grains are heart healthy due to their high fiber content. Cracked barley, wheat kernels, pearl barely, buckwheat, bulgur, rye and parboiled rice are all low glycemic index carbs. They are also low in fat and have moderate protein levels.
Drinks
Juices made from apples, pineapples, grapefruits and carrots are all low on the GI chart. Orange juice comes in at 52 and apple juice ranks at 41. Soy milk is a dairy alternative that ranks at 30.
Sweets
Pound cake, jam, chocolate bars, peanut M & Ms and Snickers bars are all low on the glycemic index. They are also high in empty calories and are low in fiber.
