Carbohydrates provide the body with blood glucose that supplies it with the energy it needs to survive. Many simple carbohydrates absorb into the body quickly, causing severe spikes in blood glucose levels, while most complex carbohydrates take longer to absorb, thereby keeping blood glucose levels fairly stable. The glycemic index rates carbohydrates by how quickly the bloodstream absorbs them and how high they cause the blood glucose to spike. Foods with a GI rating of 55 or lower cause minimal spikes in blood glucose and are a healthy addition to any diet, while foods with a GI rating of 70 or higher should be limited or avoided.
Fruit
Fruits are simple carbohydrates that are rich in dietary fiber, vitamins and minerals that can help to protect you against certain chronic diseases. Low GI-rated fruits include tomatoes, cherries, grapefruit, apples, pears, plums, peaches, oranges grapes, kiwi fruit and bananas. The GI rating of these fruits range from 15 for tomatoes to 54 for bananas. Limit consumption of fruits with a mid-range GI rating like mangoes, apricots, raisins and pineapple, and avoid fruits with a high GI rating, like watermelon. When planning your menu, remember that one medium fruit, 1/2 cup of chopped fruit or canned fruit in water or 3/4 cup of fruit juice is the equivalent of one serving. The USDA-sponsored Let's Move program suggests snacking on fresh fruit, using it as a topping for your cereal or oatmeal, or using fresh cut-up fruit to make a fruit salad or smoothie.
Vegetables
Fresh vegetables, a good source of complex carbohydrates, are an important part of any healthy diet. The U.S. Department of Health and Human Services recommends daily consumption of four to five servings, or 2 cups, of vegetables. Vegetables with a low GI rating include artichokes, asparagus, broccoli, cauliflower, celery, sweet potatoes, carrots, cucumbers, eggplant, green beans, spinach, squash zucchini and all varieties of peppers and lettuce. Although root crop vegetables are rich in nutrients, many of them, including parsnips, white potatoes and beetroot, have a high GI rating and their consumption should be only on a limited basis. Keep cut-up vegetables in your refrigerator for a ready-made healthy snack, substitute fresh vegetables for fatty meats on your pizza and in your omelets, and cut back on starches and fill your plate instead with vegetables at mealtime.
Legumes
Legumes, like beans, are a healthy source of protein and complex carbohydrates. The Idaho Bean Commission reports that a 1/2-cup serving of most beans contain 100 to 120 calories, 25 g of carbohydrates and 6 to 7 g of protein. Peas, kidney beans, lentils, chickpeas or garganzo beans, haricot beans and black-eyed and green peas all have a very low GI rating. Be careful of canned beans or bean soups; they may have added ingredients that raise the glycemic index of the product.
Grains
When adhering to a low-glycemic diet plan, a general rule of thumb is to avoid or limit anything that is white---including white bread, rice or pasta. Go for healthy and nutritious whole grains instead. The current "Dietary Guidelines for Americans" recommends making sure that at least half of the daily consumption of grains comes from whole grains. Unfortunately, even most of the whole grain products have a medium to high GI rating except for multi-grain or whole-grain bread products, All-Bran cereal, some types of oatmeal, porridge, rye and pumpernickel bread and instant or brown rice.
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