Diabetics need to control their blood glucose levels by choosing foods that do not cause rapid increases in blood sugar. The glycemic index ranks foods that contain carbohydrates according to how quickly they increase blood sugar when compared to glucose or white bread. Foods with low GI ratings do not cause blood sugar to increase rapidly. A low-GI food has a glycemic index of less than 55, according to Jerry Mayo, Ph.D. and Len Kravitz, Ph.D., of the University of New Mexico.
Apples
The glycemic index of apples depends on the type of apple and where it is grown. Kaye Foster-Powell and her colleagues developed a list of 750 foods with corresponding GI values. Foster-Powell, the author of the books in the "New Glucose Revolution" series, reports that a golden delicious apple from Canada has a GI of approximately 39. An apple from Denmark has a GI of 28. The World's Healthiest Foods explains that apples contain fiber, which helps control blood glucose levels and prevents complications caused by rapid increases in blood sugar.
Cherries
In addition to a low glycemic index ranking, cherries have several other benefits. A 1/2-cup serving of cherries contains just 50 calories, according to the Washington State University Nutrition Program. Cherries also contain 1g of protein, 2g of dietary fiber, vitamin A, vitamin C, folic acid, calcium, potassium and iron. Foster-Powell's GI table indicates that raw cherries have a GI value of 22.
Navy Beans
Navy beans pack fiber and protein into a legume with a mild flavor and smooth texture. These beans contain folic acid, manganese, phosphorus, magnesium, iron, copper and vitamin B-1. The fiber content of navy beans helps to prevent constipation and may also prevent other digestive problems. Navy beans have a GI of 38, according to the Utah State University Cooperative Extension.
Oranges
The vitamin C content of oranges and other citrus fruits helps them to fight infection and boost immune system function. Oranges also contain dietary fiber, protein, vitamin A, folic acid, calcium, vitamin B-1 and iron. The GI value of raw oranges ranges from 31 to 51, according to the University of Sydney's glycemic index database.
Yams
While several starchy vegetables have high GI values, yams have a low GI value. This food also contains vitamin B-6, vitamin C, manganese, potassium and dietary fiber. The nutrients in yams protect the body from heart disease, relieve the symptoms of menopause and help to control weight. The World's Healthiest Foods explains that the fiber and complex carbohydrates in yams prevent rapid increases in blood glucose. Foster-Powell's GI list indicates that yams have an average GI value of approximately 37.
Rye Bread
Rye bread offers a lower-GI alternative to white bread, bagels and sourdough bread. The fiber found in rye bread promotes weight loss because it quickly provides a feeling of fullness and satisfaction. In addition to its low GI value, rye bread may also benefit diabetics because it produces less of an insulin response than wheat bread and other types of bread, according to the World's Healthiest Foods. Rye bread has a GI value of 50, as reported by the University of Utah Cooperative Extension.
References
- University of Sydney: Home of the Glycemic Index
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Values; Foster-Powell, K.; 2002
- The World's Healthiest Foods: Apples
- Washington State University Nutrition Program: Cherries
- University of Utah Cooperative Extension: The Glycemic Index
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