While your body utilizes all types of carbohydrates to provide fuel, not all carbohydrates affect you in the same way. Some carbs produce a rapid, short-lived rise in blood sugar levels, while others digest slowly, raising levels more moderately and providing energy over a longer period. These slower-digesting carbs have a low glycemic index value, and eating foods on the low end of the scale can help you lose weight and prevent diabetes.
The Glycemic Index
All foods on the glycemic index have a numeric rating. The benchmark is 100, representing the effect of consuming pure sugar. For a food to be low-GI, it must have a glycemic index value of 55 or lower.
Beans
Beans are an excellent way to get carbohydrates in your diet without significantly raising blood sugar levels. The complex carbohydrates in beans and legumes break down slowly, giving most varieties a glycemic index value under 50. Green beans and soybeans offer the lowest GI value, at 15 and 16 respectively, but even baked beans pass the test at 52.
Whole Grains
Baked goods utilizing white flour are everywhere, and unfortunately, they're not good for the glycemic index diet. Switching to whole grain products can help you maintain blood sugar levels while still enjoying sandwiches and toast. Whole grain breads, pumpernickel and sourdough are your best bets, all rating a glycemic index value in the 45 to 55 range. Breakfast is another place where high GI foods can creep up on you; avoid corn flakes, with a index value of 83, and choose oatmeal instead, rating 48.
Vegetables
There are many different vegetables to choose from that have healthy ratings on the glycemic index. Salad vegetables are a good source of low-GI carbs, with lettuce, cucumbers, peppers, spinach and tomatoes all ranking 15 on the scale. The sugar in carrots ranks them a little bit higher, but at 39 they still qualify as a low glycemic index food. Starchy potatoes rank high on the glycemic index, but sweet potatoes and yams are acceptable, in the 50 to 55 range.
Dairy Products
All milk products contain milk sugars, which add to their carbohydrate count. Luckily, most milk products are low enough on the glycemic index scale to maintain a healthy blood sugar count. Milk itself rates 30 to 35, while processed products such as yogurt and cheese score significantly lower. Even ice cream with its added sugars only rates a 61 on the scale, making it a medium-GI food.
