Whether you're watching your diet because of diabetes, heart disease or obesity, glycemic index is an important term to know. Glycemic index is a measurement of how difficult it is for your body to break down a carbohydrate--the lower the glycemic index, the more slowly your body processes the food. When food is processed more slowly, it allows for a steadier release of sugars into the blood and more stable blood sugars. A diet of low glycemic index foods can help you lose weight and maintain a healthy body weight, as well as reduce the risk of heart disease and its risk factors (like high cholesterol).
Low glycemic index for a food is considered 55 and under; 56 to 69 is considered a medium glycemic index. High glycemic index foods are those with an index of 70 or higher.
Proteins
A great, protein-packed snack with a low glycemic index is a handful of peanuts--in 1 ounce, the glycemic index is 14. Cashews are another good choice, as are dried kidney beans and lentils, which each have a glycemic index of fewer than 30 per cup.
Grains
Whole grains are generally the healthier way to go, and they have a lower glycemic index than their white counterparts. Brown rice is a low glycemic index food at only 55 per cup; whole-wheat spaghetti is even better with a glycemic index of 37 per cup. White versions are still low to moderate, as white spaghetti and white rice all have a glycemic index of 64 or less. The longer you boil white spaghetti, the more it reduces the glycemic index. Pearled barley, pumpernickel bread and rye bread are also low glycemic index foods.
Fruits and Vegetables
Fruits and vegetables are always a great source of fiber, vitamins and minerals--and many of them also have a low glycemic index. One medium orange has a glycemic index of 42, while raw apples and pears have a glycemic index of 38. Cherries, grapefruit, peaches, plums and dried apricots all have a low glycemic index, but canned fruits in syrup are higher. Vegetables typically have a very low glycemic index, with celery, cucumber, green beans, lettuce, broccoli and asparagus all having a glycemic index of only 15. Baked potatoes are a little higher, with one medium potato having a glycemic index of 76.
Dairy
Dairy foods can have a high glycemic index, but choosing low-fat or non-fat options can help decrease that number. Opt for skim milk for a healthy, low glycemic index dairy option--8 ounces has a glycemic index of only 32. Low-fat yogurt has a glycemic index of only 14--even if it's sweetened.
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