The GI, or glycemic index, measures how carbohydrates impact blood sugar. The lower the GI, the less that food raises blood sugar. If you have diabetes or insulin resistance, low GI foods will keep your blood sugar under control. For a low carbohydrate diet, to lose weight or to maintain a healthy weight, low GI foods are good choices. A GI rating of 55 or less is a low GI, while 56 to 69 is a moderate GI and 70 or above is a high GI.
Protein
Foods that are all protein, such as beef, lamb, pork, turkey, chicken, eggs and fish contain no carbohydrates. Protein does not measurably affect blood sugar levels. The GI levels of most natural protein foods are so low that they are not included in GI databases. Lobster, crab and caviar contain some carbohydrates, but have a very low GI. Processed foods, such as luncheon meat or bacon, may contain added carbohydrates but usually have a low glycemic impact.
Fats
Foods that are all fat, such as butter or oil, also contain no carbohydrates and do not measurably affect blood sugar levels. The GI of most fats is so low that they are not included in GI databases.
Vegetables
Low GI vegetables include carrots, bamboo shoots, snow peas, olives (green and black), celery and celery root, tomatoes, spinach, lettuces and leafy greens, endive, hearts of palm, jicama, broccoli, cabbage, peppers, arugula, cauliflower, Brussels sprouts, fennel, sweet potatoes, mushrooms (except shitake), onions, turnips, pumpkin, yams, artichokes, cucumber, eggplant, asparagus, green beans, taro, summer squash and zucchini. Most beans and peas, including black-eyed peas, lentils, kidney beans and garbanzo beans, have a low GI.
Fruits
Low GI fruits include apricots, pears, apples, plums, prunes, bananas, mango, dates, coconut and coconut milk, cherries, peaches, grapefruit, grapes, oranges, avocados, berries and kiwi fruit.
Dairy
Milk, buttermilk and soy milk have a low GI rating, as does cheese and yogurt. Dairy products without added sugar have a low GI.
Nuts and Seeds
Most nuts and seeds have a low GI. Pecans and macadamia nuts are among the lowest. Nut butters made without sugar have a low GI.
Grains and Grain Products
Barley, whole oats and all-bran cereal have a low GI. Rice has a relatively low GI but is high in carbohydrates. The GI of whole grain products including bread and pasta can vary considerably depending on the manufacturer.
Member Comments