Those poor carbohydrates just can't seem to catch a break. One minute they're good for you, the next they're bad. Thankfully the medical community has devised a way that makes it easier to tell the difference: the glycemic index (GI). It rates carbohydrates according to how severely they affect your blood glucose levels, which can ultimately affect your overall health. According to the University of Sydney, the lower the GI rating, the lower your risk of heart disease, diabetes and obesity. The following all have a GI of 55 or lower, the rating given to low glycemic foods.
Soup
A steaming hot bowl of soup on a cold winter's day always hits the spot. The good news is you can still enjoy many of your favorites even when following a low GI diet. Tomato soup ranks the lowest at 38, followed by minestrone which is rated 39. Rounding out the list is lentil, with a GI of 44.
Cereal
For those of you who enjoy cereal for breakfast, you have five to choose from in the low glycemic range. All Bran with fiber comes in first with a rating of 38, followed by Muesli at 43. Bran Buds has a GI of 47 while oatmeal is rated at 52. Ending your options is Oat Bran--this is rated at 55.
Pasta
Yes, you can eat pasta on a low GI diet. Here are the options available to you and the ratings they posses. Kicking things off is fettuccini made with egg, which has a rating of 32, followed by whole wheat spaghetti with a rating of 37. White spaghetti and star pastina are tied with a GI of 38, while spirals are rated at 43. Capellini has a GI of 45, linguine, 46. Finally, we have macaroni with a GI of 47.
Vegetables
You need your five servings a day; there is no doubt about this. You just need to be sure they fall within the low GI range. There is a six-way tie for first; broccoli, cabbage, mushrooms, onions, red peppers and lettuce all have a GI of 10. With a flying leap, green peas arrive on the scene with a rating of 48, followed by carrots at 49.
Fruit
Of all your food choices, fruits allow you the widest variety. First are cherries with a rating of 22, followed by grapefruit with a 25. Prunes have a rating of 29, while dried apricots are rated 30. Apples, canned peaches and fresh pears all have a GI of 38, and plums are rated 39. Strawberries come in with a GI of 40, while navel oranges and fresh peaches are rated 42. Canned pears fall in at 43, followed by grapes at 46. With a GI of 51 you can still enjoy a mango, and bananas can still be paired with your morning oats--they have a GI of 52. Fruit cocktail finishes off the list with a GI of 55.
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