Low GI Diet Food List

The glycemic index is a rating system used to indicate the level of impact carbohydrate-based foods have on blood sugar, or glucose, levels. According to Mayo Clinic endocrinologist, Maria Collazo-Clavell, MD, the glycemic index is one of numerous potentially useful dietary tools for people with diabetes. A low-glycemic diet may also support proper energy levels, appetite control and weight management. For best results, discuss your dietary goals with a qualified health care professional.

Legumes

Legumes, such as beans, lentils, split peas and black-eyed peas, are rich in fiber, protein and nutrients, such as B-vitamins and iron. According to natural health expert Andrew Weil, legumes are considered low-glycemic and fit well within a low-glycemic index diet. Enjoy a variety of canned, fresh or frozen beans, which all provide similar nutrients. The only legume relatively high in fat is the soybean, which is also richer in protein than most beans. Red, black and yellow lentils and most bean and pea varieties can be purchased dried, after which they can be boiled in water until cooked thoroughly. Nutrient-rich dishes based upon legumes include dal (Indian-style lentils), vegetarian chili, low-fat hummus, split pea soup, low-fat chilled bean salads and bean-based veggie burgers. Beans also make simple additions to fresh vegetable salads and baked entrees, such as casseroles, enchiladas and shepherd's pie.

Whole Grains

Whole grains are complex carbohydrates that provide rich amounts of fiber and nutrients, such as B-vitamins, selenium and zinc. While all carbohydrates breakdown into glucose, the body's primary energy source, whole grains are processed more slowly and efficiently in the body than refined grains. For this reason, Rob Thompson, author of "The Glycemic-Load Diet," suggests whole grains as prime, low-glycemic carbohydrate options. Replace enriched breads, cereals, pasta, crackers, cookies and potato chips with whole grain-based foods. Examples of nutrient-rich whole grain-based foods include old-fashioned and steel-cut oatmeal, 100 percent whole grain breads, cereal and pasta, long-grain brown rice, wild rice, quinoa, barley soup and popcorn. Consume a variety of whole grains routinely for the broadest nutritional benefits.

Fruits and Vegetables

Fruits and vegetables also contain carbohydrates that the body can convert into glucose. They also provide an assortment of vitamins, minerals and antioxidants and significant amounts of fiber. While most vegetables and many fruits are considered low or moderate in the glycemic index, some carry a higher rating due to their natural sugar contents. Low-glycemic fruits include apples, oranges, grapefruit, fresh and canned pears (stored in natural juice), peaches and prunes. Since fruit juices, dried fruit and particularly sweet fruits provide valuable nutrients, Thompson recommends consuming them to fulfill cravings for sweets and enjoying them with protein-rich foods, such as low-fat yogurt or nuts, which reduce their impact on blood sugar levels. Low-glycemic vegetables include bell peppers, broccoli, cauliflower, cabbage, spinach, kale, romaine, onions, mushrooms, cucumbers, tomatoes, carrots, brussels sprouts, asparagus, avocado and yams. Consume a variety of fresh, colorful fruits and vegetables regularly for optimum wellness results.