The glycemic index (GI) indicates how rapidly a carbohydrate source gets digested, absorbed and used by the body. Eating a diet rich in low GI foods can help boost weight loss results, help diabetics control blood sugar, curb appetite and reduce heart disease risk, the Glycemic Index Foundation reports. Low GI foods are considered to have a GI below 55.
Bran Cereal
Many breakfast foods, such as white toast and pancakes, are high in the GI. However, bran cereal's GI is only 42, according to Harvard University. Bran cereal's GI is significantly less than that of other breakfast cereals, like instant oatmeal and Special K. Other low GI foods that go great with bran cereal for breakfast include blueberries, eggs and low-fat milk.
Barley
The United States Department of Agriculture claims that whole grains provide fiber, vitamins, minerals and antioxidants important for reducing chronic disease risk. However, many whole grains have a high GI. For example, brown rice has a GI of 55, and couscous's GI is 65. On the other hand, pearled barley has a GI of only 25, Harvard reports. Barley goes great in soups, chili, casseroles or as a low GI side dish.
Grapefruit
Because fruits tend to be rich in sugar, many of them have a moderate or high GI. However, grapefruit is one exception to this rule. Harvard reports that the GI of grapefruit is only 25 -- less than half that of other fresh fruits like raisins and watermelons.
Chickpeas
While nearly all beans are healthy due to their abundance of soluble fiber and antioxidants, when it comes to GI, chickpeas come out on top. Chickpeas' GI is only 28, less than that of navy beans or black eyed peas. Chickpeas go great as part of low GI meals like salads, stir fries and bulgur dishes.
Yams
Yams are a close cousin to the sweet potato. While usually eaten only around Thanksgiving, yams are a healthy low GI food in any season. Harvard claims that the GI of yams is 37, which is less than that of other starchy vegetables like peas, carrots and white potatoes. Yams can replace high GI carb sources like white rice, white bread and parsnips at the dinner table.
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