The words "glycemic index" has become quite popular in the health world as of late, yet some may still be unaware of its importance. According to the medical experts at the University of Sydney, the glycemic index (GI) is a rating system which differentiates the effect carbohydrates have on your body (see link in Reference). Eating low GI foods may help prevent your risk of heart disease, diabetes and obesity. To be classified as "low glycemic," a food must be rated at 55 or below.
Fruits
Fruits are an essential part of any diet. If following a low GI diet, however, you need to consume the right fruits. Cherries are rated the lowest at 22, followed by grapefruit at 25. Next is prunes with a GI of 29, then dried apricots are rated 30. Apples, canned peaches and fresh pears all fall next in line with a GI of 38, followed by plums at 39. Strawberries are next on the list with a GI of 40, and navel oranges along with fresh pears share a rating of 42. Grape lovers will be happy to see this fruit on the list with a rating of 46, and mangoes make the list with a rating of 51. Bananas rate at 52, while fruit cocktail barely make the cut with a rating of 55 (see link in References).
Vegetables
Vegetables are as important as fruits, but your choices are a bit more limited in this category. Broccoli, cabbage, lettuce, mushrooms, onions and red peppers all share a GI rating of 10, followed by green peas in the distance with a rating of 48. Carrots are last on the list with a GI of 49 (see link in References).
Dairy Products
The good news is that many of your favorite dairy products are also low glycemic index foods. Artificially sweetened yogurt starts the list at 14, followed by whole milk at 31. Skim milk has a GI of 32, trailed only slightly by sweetened yogurt whose GI is 33. Premium brands of ice cream make the cut with a rating of 38, while low fat ice cream rounds off the list at 43 (see link in Resources).
Rice, Grains, Breads and Potatoes
If you love bread and potatoes, you might need to adjust your taste to remain on a low glycemic diet. Kicking things off is pearled barley with a GI of 25, followed by yams with a rating of 37. Close behind is converted white rice--it has a GI of 38, while pumpernickel bread trails slightly with a GI of 41. Both sweet potatoes and long grain white rice have a GI of 44. Tied at 53 are sourdough and stone-ground whole wheat bread. Pulling up the rear in the grains category is buckwheat with a rating of 54 and brown rice with a rating of 55 (see link in Resources).
Juices
You may want something to wash all this down with. If you have already consumed your share of water for the day, juice is a good option. The only catch is that juices have a GI as well. Tomato juice, for instance, has a rating of 38, while apple follows with a GI of 40. Pineapple and grapefruit are next with ratings of 46 and 48 respectively. Bringing up the rear is orange juice with an impressive GI of 53.
