Carbohydrates are one of the main sources of glucose used for energy in cells, tissues and organs. Carbohydrates are classified as simple or complex, depending on how fast the body digests and absorbs the sugar. The glycemic index, or GI, measures how much a carbohydrate-containing food raises blood glucose. The glycemic index classifies carbohydrate-containing foods according to their potential to raise blood sugar levels. According to Harvard School of Public Health, foods considered to be low GI foods have an index of 55 or less.
Grains
Carbohydrate sources from grains with a glycemic index of less than 55 include specialty grain bread, chapati, corn tortillas, barley, rice noodles, udon noodles, porridge, rolled oats, 100 percent stone-ground whole wheat or pumpernickel bread , oatmeal, either rolled or steel-cut, oat bran or all bran cereals, muesli, pasta, converted rice, barley, bulgur.
Fruits and Vegetables
Most all fruits and starchy vegetables are sources of intact carbohydrates. Examples of low GI carbohydrate vegetable foods include sweet potatoes, carrots, sweet corn, yams, lima or butter beans, peas, dried beans, legumes and lentils. Ripe fruits and vegetables tend to have more sugar than unripe ones, and so they may have a higher glycemic index. Low GI fruits which provide carbohydrate include cherries, grapefruit, dried apricots, apples, pears, plums, peaches, bananas, kiwi fruit, grapes, mango, and apple, carrot, pineapple, orange and grapefruit juice. According to the American Diabetes Association, fruit juice has a higher GI than whole fruit.
Daiy Products
Dairy products are a source of carbohydrate. Some examples of low GI carbohydrates from milk and milk products include low-fat yogurt, whole, 1 percent, 2 percent, skim, semi-skim, rice and soy milk, and low-fat ice cream.
References
- American Diabetes Association: Glycemic Index and Diabetes
- Harvard School of Public Medicine: Carbohydrates: Good Carbs Guide the Way
- MayoClinic.com: Glycemic index diet: A helpful tool for diabetes?
- Medosa.com: Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values---2008
- MedlinePlus: Carbohydrates
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