Adequate intake of carbohydrates is important for overall health. However, not all carbs are created equal and some are healthier than others. One way to rate carbs is by using the glycemic index, which rates foods based on how fast they are digested and raise blood sugar levels. Low glycemic foods take longer to digest and do not cause a spike in blood sugar levels. In addition, some believe that high glycemic foods contribute to weight gain, because they are digested faster leaving a person feeling hungry and wanting more food. Remember, it is always best to check with a physician before making any changes to diet, such as consuming low glycemic carbs.
Beans and Lentils
When trying to lose weight following a low glycemic diet can help, as long as it is combined with counting calories, portion control and exercise, states the Mayo Clinic. Low glycemic foods are ones which are scored at 55 and under, which includes chick peas, kidney beans, black beans, pinto beans and lentils.
A low GI diet can be hard to follow, because GI levels are not listed as part of the nutritional information and some food while low on the GI list, are high in calories and saturated fat.
Whole Grain Breads
To help determine if a carb is considered to have a low glycemic index, the Harvard School of Public Health, recommends looking for unprocessed foods. Grains that have been milled, grinded or refined, no longer contain the bran and the germ which raises their glycemic index. The goal is to stick to oats, bran or barley products as well as whole grain, pumpernickel or rye, breads and whole grain pastas and cereals.
Sweet Potatoes
According to the American Diabetes Association, it is important to remember that the GI of a food is based on eating that food by itself. Combining foods can alter the individual food's GI score.
However, there are some basic guidelines, such as when consuming potatoes go for sweet potatoes or yams as they have a low glycemic index. To get a well balanced diet, it is also important to eat plenty of fruits and non-starchy vegetables which are also low GI foods.
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