Calories are not inherently bad for you. A calorie is simply a measure of energy that carbohydrates impart to you---energy you need to move and to operate your body. Calories become a problem when you consume more than your body knows what to do with. Consume too many carbohydrates during a particular meal or over the course of the day, and the excess calories are converted into fat. The glycemic index (GI) ranks foods on how quickly they are converted into blood glucose. Foods with high GI rankings cause a sugar rush--a surge in energy--which can be followed by a sugar crash as the glucose is quickly metabolized, depriving your body of working fuel. Glucose that is not used immediately is converted into fat. To prolong digestion and stabilize blood sugar, consume foods with a low glycemic index. GI ratings below 55 are regarded as low, reports LowGlycemicDiet.com.
Fruit
Fruits tend to have low glycemic index ratings. Though rich in sweet, simple carbohydrate, fruit also has fiber and complex carbohydrates that prolong digestion and slow the release of glucose. Fruit with GI ratings below 55 include cherries, apples, grapefruit, kiwi, grapes, oranges, plantain, mango, pears, plums, prunes, peaches and strawberries.The GI for dried fruits may not necessarily correspond to the fresh fruit rating. For example, fresh grapes earn the low GI rating of 46, but raisins have a medium GI rating of 64. Dried apricots and prunes have a low glycemic index.
Fruit Juices
Fruit juices typically have a higher GI rating than the fresh, whole fruit, because juices lack the fiber that prolongs the release of the glucose. Still, apple, orange, grapefruit, pineapple and tomato have low glycemic index ratings.
Vegetables
Vegetables tend to have lower levels of simple carbohydrates and contain complex-carbohydrates and fiber, which slow digestion. Vegetables tend to have the lowest glycemic index values of all foods. A few vegetable have GI ratings of 10 including most salad greens, broccoli, cabbage, lettuce, onions, mushrooms and peppers. Asparagus, cauliflower, corn, green beans, Brussels sprouts, celery and sweet potatoes all have glycemic index ratings below 56.
Pasta and Grains
Whole-grain products usually have lower GI ratings than processed foods. Heavy mixed-grain breads have a GI rating of 30 to 45, while processed white bread has the high rating of 70. Similarly, brown rice has the low glycemic rating of 50, compared to the high rating of 69 for white rice. Most pastas, such as linguini, macaroni, spaghetti and fettuccine, have a low glycemic index. Preparation can affect the glycemic index of pasta. When you cook pasta longer, your make the carbohydrates easier to digest and you increase the glycemic index rating.
Legumes, Peas and Nuts
Legumes such as beans, peas and nuts contain proteins, which slow digestion and prolong the release of blood sugar. Peanuts, though relatively high in calories--166 calories in 1 oz.-- have the low glycemic index value of 14. Nuts such as walnuts, Brazil nuts and almonds also are rich in heart-healthy monounsaturated fats, but rich in calories, so consume them in small quantities. Most beans and peas have low GI ratings, and they are nutrient-rich filled with protein, minerals and vitamins.
Include plenty of beans and peas in your diet such as chick peas, green beans, black-eyed peas, lentils, pinto beans, lima beans, kidney bean, split peas and snap peas.
Dairy and Meat
While the fat in whole-dairy products elevates the calories and fat, the protein nonetheless slows digestion enough that dairy products tend to have low GI ratings. Yogurt, whole milk, skim milk and even chocolate milk have glycemic index ratings below 50. Skinless chicken and turkey have low glycemic index scores, as do shellfish and white fish including cod, trout, flounder, and tuna in water.
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