Complete List Of Foods Low In Glycemic Index

The Glycemic Index is a rating system used for carbohydrate foods. The number on the Glycemic Index that is given to certain foods is based upon their effect on your blood glucose levels. Foods with a lower Glycemic Index tend to affect your blood glucose and insulin levels less compared to foods high on the Glycemic Index, which tend to cause a greater fluctuation. A low Glycemic Index level is below 55 and foods considered high on the index have a value greater than 70. A Glycemic Index Database is available on the website of the Glycemic Index Foundation--they claim to have the most complete list of foods available online. Common low Glycemic Index foods are described here.

Low Glycemic Index Fruits

Even though most fruits are sweet and seem to have a lot of sugar there are many fruits that receive a low Glycemic Index score. Cherries and grapefruits are the two fruits with the lowest values--in the 20s. Apples, pears, peaches, plums and oranges are the next lowest rated fruits. Other fruits that fall within this category include grapes, kiwifruit and bananas. Fruit is very important in a balanced diet and there are many that are low on the Glycemic Index. Vegetables are important as well, and just about every type of vegetable has a low Glycemic Index score.

Beverages and Dairy

When it comes to beverages there are many popular drinks that are low on the Glycemic Index. Juices such as apple, pineapple, grapefruit and orange all have low values. Most types of milk, including fat-free, skim, whole and chocolate have fairly low Glycemic Index numbers, the highest being skim milk at 32. Yogurt is another product that is very low on the Glycemic Index.

Breads and Pasta

There are few types of breads that have a low Glycemic Index value. Multi-grain and whole-grain breads have the lowest values and are the only types of bread that fall in the low category. Most other types of bread, including pita, hamburger buns, white bread and baguettes are medium to high on the Glycemic Index scale. Most pasta, on the other hand, is the opposite. Most common types of pasta are low on the Glycemic Index, with the exception of macaroni with cheese.