In the past, nutritionists thought that complex carbohydrates did not cause the spike in blood sugar seen with simple sugars. The assumption that complex carbohydrates led to a lower blood glucose response turned out to be incorrect, according to the Linus Pauling Institute. Using blood samples from human volunteers, researchers instead developed a glycemic index for carbohydrates. Carbohydrates that produce a lower blood glucose response have a low glycemic index, or GI. Foods with a GI of greater than 55 are classified as a high-glycemic index, while foods with a GI less than 55 have a low glycemic index.
Grains
Most bread made with white flour has a GI greater than 55, but that does not mean you cannot find low GI breads. Pumpernickel, rye, mixed whole grain bread, whole grain barley and 100 percent stone ground whole wheat bread all have a GI of less than 55. If you are fond of breakfast cereals, choose an all-bran cereal or a bowl of steel cut oatmeal. For pasta meals whole-wheat spaghetti, macaroni and fettuccine have a GI of less than 45.
Fruit
The USDA MyPyramid website recommends that you eat 2 cups of fruit per day. Apples have a low GI index that varies, depending on the variety. Braeburn apples have a GI of 32 and golden delicious apples have a GI of 39. Unsweetened apple juice, depending on the type of apple used, has a GI of 39 to 44. Dried apricots have a GI of 30 to 32, while raw apricot has a GI of 34. Unsweetened orange marmalade has a GI of 27. Canned slices of peach, pineapple, orange and peaches have a low GI of 43 to 55. Raw bananas have a GI of 47.
Vegetables
Eating vegetables is essential to a healthy diet. MyPyramid recommends 2 1/2 cups per day. Many vegetables have a GI of less than 15 including asparagus, avocado, broccoli, green beans, lettuce, spinach, tomatoes and snow peas. Other low glycemic vegetables include green peas with a GI of 48, carrots with a GI of 39 and lima beans with a GI of 32. If you are a vegetarian looking for low GI sources of protein there are good choices available. Legumes with a GI of less than 55 include canned baked beans, chickpeas, pinto beans, kidney beans, navy beans and red or green lentils. Sweet potatoes and yams also have a GI of less than 55.
Other Foods
To increase your calcium intake try chocolate milk, skim milk, artificially sweetened low-fat yogurt and fortified soy milk as they all have a low GI. Most nuts have a low glycemic index including almonds, hazelnuts, macadamia nuts, Brazil nuts, walnuts, cashews and peanuts. Butters made with these nuts, such as peanut butter, will have a low GI as long as they are unsweetened or artificially sweetened.
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