The glycemic index ranks food on how it affects blood sugar. Foods with a low glycemic index, 55 or less, cause small rises in blood sugar, while foods with a high glycemic index, 75 or greater, cause rapid rises in blood sugar. The glycemic index was initially used to help people with diabetes manage their blood sugar, but it is also used for weight loss. The glycemic index only includes foods that affect blood sugar, namely the carbohydrate-containing foods.
Starches
In general, foods higher in fiber tend to have a lower glycemic index, according to the American Diabetes Association. Starches with a low glycemic index include barley, oat bran, pumpernickel bread, sourdough bread, 100 percent stone-ground whole-wheat bread, all types of pasta, buckwheat, bulgur, old-fashioned oatmeal, popcorn, converted rice, brown rice, taro, corn and yams. Processing and cooking affects the glycemic index of a food. For example, al dente cooked pasta has a lower glycemic index than softer cooked pasta.
Fruits
Fruits make a healthy choice for people following a low glycemic diet whether for diabetes or weight loss. Fruits are high in vitamin C, folate and potassium, in addition to being a source of fiber. Low glycemic fruits include apples, apple juice, dried apricots, bananas, cherries, unsweetened fruit cocktail, grapefruit, grapes, kiwi, mangoes, oranges, orange juice, canned and fresh peaches, pineapple juice and plums. Ripeness also affects the glycemic index. A ripe fruit has a higher glycemic index than a less ripe fruit, according to the American Diabetes Association.
Milk and Yogurt
Milk and yogurt also contain carbohydrates, but most milk and yogurt choices have a low glycemic index. Examples of low glycemic index milk and yogurt foods include whole milk, skim milk, chocolate milk, pudding, nonfat fruit-flavored yogurt, diet nonfat fruit yogurt and soy milk. For heart health, choose low fat and nonfat milk and yogurt products to limit your intake of saturated fat. High intakes of saturated fat increases blood cholesterol levels and your risk of heart disease.
Legumes
Legumes provide protein, fiber, iron and folate. The nutrient composition of a legume makes it a healthy meat alternative. Most legumes have a low glycemic index. Examples include peas, lentils, garbanzo beans, kidney beans, butter beans, navy beans, fava beans and black beans.
Other Carbohydrates
Surprisingly, many high-sugar foods have a low glycemic index number. Examples include banana bread, sponge cake, pound cake, chocolate bar, dark chocolate, oatmeal cookies, ice cream and honey. Many of these foods have a poor nutritional value, and intake should be limited.
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