A diet rich in high glycemic index, or GI, carbs may be worse for health than the much maligned saturated fat, claims Certified Exercise Physiologist Travis Saunders of "Obesity Panacea." The GI is a measure of how rapidly a carbohydrate source gets absorbed by the body. The higher a food's GI, the more quickly it's absorbed. Adding foods with low glycemic index carbs to your diet may offset your risk of chronic diseases such as diabetes and obesity.
Barley
Barley is a rarely eaten grain that has one of the lowest GI of any grain, Harvard University reports. Pearled barley's GI is only 25 -- less than half that of other healthy grains such as brown rice and corn.
Barley can be found at many supermarkets and most health food stores. Stews, soups, and casseroles go perfectly with barley.
Yams
Yams, a close relative to the sweet potato, gives your body the carbs it needs for energy without the blood sugar spike that often accomplices high GI carbs. Harvard University reports that the GI of yams is only 37 -- significantly less than starchy veggies such as carrots, white potatoes and peas. Yams are also an excellent source of dietary fiber and vitamin A. Yams can be baked, pan fried, or boiled and go great as a low GI dinnertime side.
Hummus
Hummus, a chickpea-based spread originating from the Middle East, has a paltry GI of only 6, reports Harvard. To liven up otherwise boring raw veggies like broccoli or carrots, dip them in low GI hummus. Besides being a great source of low GI carbs, hummus made with extra virgin olive oil is rich in heart healthy monounsaturated fats.
Black Beans
With a GI of only 30, according to Harvard University, black beans are a low-fat source of protein and carbs. In fact, while most beans and legumes are good sources of protein, black beans have the most protein of any legume. According to Australian Food News, a diet rich in beans such as black beans can reduce the risk of heart disease, diabetes, and obesity. Black beans can be used as part of bean salads, as a meatless option for stir fries, or as a base for chili.
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