Stabilize blood glucose levels by incorporating low glycemic foods to your diet. The glycemic index ranks food on a scale from one to one hundred depending on how high it raises blood glucose. According to the American Diabetes Association, foods that have a glycemic index of 55 or below are considered low glycemic foods. Fat, fiber and protein content of foods are inversely related to where a food lands on the glycemic index. Choose high fiber and high protein foods as low glycemic choices.
Grains
The grain group is mostly carbohydrate. Carbohydrates contribute to blood sugar rise the most since they break down easily to glucose. Choose grains that are high in fiber, healthy fat and protein like whole grains. Many breads, pastas and cereals are available whole grain. Low glycemic grains include stoneground whole wheat bread, pumpernickel bread, oatmeal, pasta, muesli, barley and bulgur.
Fruits
Most fruits are considered low glycemic foods. Even though they are not high in protein or fat, they do contain high amounts of fiber. Citrus fruits and apples are the lowest while melons and dried fruits are the highest on the glycemic index.
Legumes
All legumes are low glycemic foods. Legumes include kidney beans, great northern beans, black beans, garbanzo beans, lentils, navy beans, all other beans and nuts such as peanuts, walnuts and almonds. Beans are starchy yet high in protein and fiber. Nuts are high in protein, healthy fat and fiber.
Vegetables
Vegetables can be separated into two categories, starchy and non-starchy. Include many non-starchy vegetables as they are low glycemic foods. Non-starchy vegetables include broccoli, cauliflower, cabbage, spinach, kale and sweet potatoes among others. Starchy vegetables are high on the glycemic index and include potatoes, corn, peas and parsnips.
Dairy
Most dairy products are considered low glycemic due to protein and fat content. Ice cream and other dairy desserts are high on the glycemic index. Milk, yogurt and cheese are low glycemic foods.
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