The glycemic index (GI) is a numeric table from 0 to 100 that indicates how fast a carbohydrate causes blood sugar levels to rise. This is a useful tool for people who have diabetes or hyperglycemia and need to watch their blood sugar levels. Carbohydrates that are ranked from 0 to 54 are considered low.
Dairy
Dairy products such as yogurt, all forms of regular milk, chocolate milk, soymilk, pudding and low-fat ice cream are all low on the glycemic index. They are also good sources of protein and calcium, and the enriched versions of milk have vitamin D added.
Fruits
Fruits have naturally occurring sugar, they are high in fiber and they also have a high water content. All fruits are good for you, but not all of them are low on the glycemic index. Fruits that are include apples, grapefruit, cherries, kiwi, oranges, grapes, pears, peaches and prunes.
Vegetables
Vegetables have a similar nutritional status as fruits. They are high in fiber and water content and they also have a number of vitamins and minerals. Most vegetables are low on the glycemic index. Examples are carrots, sweet potatoes, yams, artichokes, celery, cucumbers, broccoli, cauliflower, asparagus, zucchini, peppers, spinach and all varieties of lettuce.
Beans
Beans are legumes, which means they are seeds that have a protective pod covering them. Beans that are low on the glycemic index include lentils, peas, soy beans, chickpeas, kidney beans, green beans and pinto beans. These are also high in fiber, B vitamins and protein.
Whole Grains
Whole grains and whole-grain derivatives are high in fiber, and they are low on the glycemic index. Examples of these are all-bran cereal, porridge, instant rice, wheat kernels, cracked barley, pearl barley and rye. Regular spaghetti, fettuccine, vermicelli, macaroni, meat-filled raviolis and whole wheat pasta are all low glycemic carbs as well.
Beverages
Orange, apple, carrot, grapefruit and pineapple juice are all beverages that are low on the glycemic index. Tomato and lentil soup are also low.
Snacks
Candy is made with sugar and in most cases, it does not have any redeeming qualities. But chocolate bars, peanut M & Ms and Snickers bars are all low on the glycemic index. Jams and marmalades are also low.
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