The glycemic index is a rating system that measures the impact of carbohydrate-containing foods on blood sugar, or glucose, levels. High-glycemic foods, such as sugar and flour, have a greater impact than low-glycemic foods, such as whole grains, legumes and vegetables. Mayo Clinic endocrinologist Maria Collazo-Clavell, M.D., notes that the glycemic index is one of numerous tools that may help diabetics manage their blood sugar, wellness and weight. Since a low-glycemic diet can pose challenges, it's best to seek guidance from a nutrition professional.
Fruits and Vegetables
Many fruits and vegetables are low-glycemic and provide healthy amounts of vitamins, minerals and antioxidants. As fiber-rich, low-calorie foods, fruits and vegetables can enhance weight management and provide a light, nutritious snack food and meal addition.
According to the American Diabetes Association, most fruits, nonstarchy vegetables and carrots are low-glycemic, or carry a glycemic index rating of 55 or below. Those with exceptional nutrient content include apricots, apples, berries, citrus fruits, pears, red plums, kiwi, cantaloupe, tomatoes, broccoli, cauliflower, kale, spinach, mustard greens, artichokes, red and green bell peppers and asparagus.
Whole Grains
Unlike processed grains, such as enriched flour, whole grains are low-glycemic carbohydrates and provide significant amounts of vitamins, minerals and fiber. They enhance satiation between meals, which can help you manage your appetite and weight and provide valuable alternatives to enriched breads, pasta, cereal, snacks and baked goods.
Examples of low-glycemic grains include 100 percent stone-ground whole grain or pumpernickel bread, steel-cut or old-fashioned oatmeal, muesli, oat bran, barley and bulgar. Whole-grain foods with a moderate impact on your blood sugar, or a rating between 56 and 59, include whole-wheat pita pockets, instant oatmeal, basmati rice, brown rice and couscous. To reduce the glycemic index of a meal containing a food moderate or high in glycemic index, the American Diabetes Association suggests combining the food with a low-glycemic food.
Starchy Vegetables and Legumes
Starchy vegetables, such as baked potatoes, sweet potatoes, pumpkin, corn and squash, are rich in fiber and nutrients yet low in glycemic index. Since they contain more carbohydrate grams than nonstarchy vegetables, they are considered carbohydrate options in a diabetes-friendly diet.
Legumes, such as most beans, lentils and split peas, are also low-glycemic, high in fiber and nutrient-rich. Legumes offer the additional benefit of rich protein content, compared with other vegetables and carbohydrate-containing foods. Consume a variety of starchy vegetables and legumes regularly for the broadest nutritional benefits.
Examples of low-glycemic dishes containing starchy vegetables and legumes include low-fat vegetarian chili, lentil or split pea soup, dal -- Indian-style lentils -- cooked black beans, bean-based vegetarian burgers, low-fat mashed potatoes, cooked squash and corn on the cob. Legumes also make simple additions to salads, soups, casseroles and other dishes. Baked or grilled potato wedges provide a nutritious, low-glycemic alternative to processed snack foods, such as French fries and potato chips.
