Carbohydrates are a type of macronutrient that has 4 calories per gram. When they are consumed, your blood sugar rises and your pancreas releases insulin to stabilize the levels. The glycemic index is a chart that rates how fast a carbohydrate causes blood sugar levels to rise. Anything that is ranked zero to 54 is considered low glycemic. It is good to know which foods are low on the glycemic index in the event that you have an issue with your insulin, such as diabetes.
Vegetables
Vegetables are high in fiber, water, vitamins, minerals and they have virtually no fat whatsoever. Specific vegetables that are low on the glycemic index include zucchini, tomatoes, spinach, peppers, all varieties of lettuce, eggplant, celery, cucumbers, artichokes and asparagus. All of these vegetables are 15 or lower on the glycemic index chart.
Fruits
Fruits are similar to vegetables in their nutrient profile. They are high in fiber, water content, vitamins and they also contain a high amount of natural sweetness. Fruits that are low on the glycemic index include bananas, pears, plums apples, avocados, grapes, oranges, peaches and cherries. Oranges are 44, cherries are 22, apples are 38 and bananas are 54, which is one point away from being medium.
Beans
Beans are seeds that have an exterior pod covering them up. This qualifies them as "legumes." They are high in fiber, iron, protein and they are also low on the glycemic index. Specific examples include lentils, kidney beans, soy beans, chickpeas and black-eyed peas. Boiled kidney beans and soy beans have the lowest glycemic reading, respectively coming in at 29 and 16.
Roots
As the name implies, root crops are vegetables that grow in the ground. Carrots, yams and sweet potatoes are all examples of low glycemic root crops. Sweet potatoes rank at 54 and carrots are 39, which is the lowest.
Dairy
Dairy products are high in calcium, fat, protein and some of them are low on the glycemic index. Yogurt, low-fat ice cream and every form of milk, including chocolate, is low on the glycemic index chart. Low-fat yogurt comes in at 14 which is the lowest for dairy products.
Grains
Whole grains and their derivatives are high in fiber, they have moderate amounts of protein and they are also low in fat. Examples of whole grains that are also low on the glycemic index include oatmeal, bulgur, barley, instant rice and rye. Breads, cereals and pastas that are made from these grains are also low on the glycemic index. Bran cereal ranks at 42, multi-grain bread is 42 and whole wheat spaghetti comes in at 37.
Beverages
Juices made from carrots, oranges, pineapples, grapefruits and apples are all 52 or less on the glycemic index. Soy milk is a regular milk alternative and it comes in at 30 on the chart.
Member Comments