Foods That Have A Low Glycemic Index Number

Carbohydrates convert to glucose in the body. The glycemic Index is a system of ranking carbohydrate-containing foods based on the rate of conversion of the food to glucose over two hours compared to an equivalent amount of glucose or white bread. According to the Mayo Clinic, the rank is between 0 and 100 and foods with a low glycemic index fall in the 55 or below category.

Whole Grains

Grains contain varying amounts of carbohydrates as sugar, starch and fiber, resulting in differences in glycemic index rankings. This is because sugar and starch convert to glucose in the body and fiber passes through the body without being digested. According to Harvard Health Letter's Glycemic index and glycemic load for 100+ foods webpage, grain products with a low glycemic index include pearled barley, bulgur wheat, pumpernickel bread, wholemeal spaghetti and Uncle Ben's converted white rice.

Fruits

Choose raw, fresh fruits for their higher fiber conent. Fruits with a low glycemic index include apples, peaches, oranges, grapefruit, grapes and pears. According to a study published in International Journal of Food Sciences and Nutrition in 1999, increasing acidity of fruits correlated with lower glycemic index.

Vegetables and Legumes

High fiber content often correlates to a lower glycemic index. Cooking or other food preparation may change the glycemic index of some vegetables. According to the Mayo Clinic, low glycemic index foods include raw carrots, peas, kidney beans and lentils. Additional low glycemic index foods, according to Harvard Health Letter, include yams, blackeye peas, chickpeas, black beans, navy beans and soy beans.

Dairy Products

Rich sources of calcium and protein for healthy teeth, bones and muscles, dairy products also contain saturated fats and cholesterol. According to the Mayo Clinic, a low glycemic index rating does not necessarily mean a food is healthier--some lower-sugar ice creams have a low glycemic index, for example. Choose skim or low-fat varieites for milk, yogurt and other dairy products.

Nuts

Nuts contain unsaturated fatty acids, vegetable protein and fiber. According to the International Tree Nut Council, preliminary research indicates a low glycemic index for tree nuts, which include almonds, brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.