The glycemic index, or GI, ranks carbohydrate-containing foods by how they affect blood sugar. For example, a food with a low GI only causes a slight increase in blood sugar, while a food with a high GI causes a significant increase. The GI helps people with diabetes manage blood sugar and is also a tool for weight loss.
Grains, Bread and Starches
Low GI foods have a ranking of 55 or less. Most low GI foods are higher in fiber and take the body longer to digest, allowing for a slower release of sugar into the bloodstream, according to the Glycemic Index website. Low GI grains, bread and starches include bran cereals, rolled oats, oat bran, muesli, whole wheat bread, whole-grain pumpernickel bread, sourdough rye bread, pasta, brown rice, pearled barley, buckwheat and wheat tortillas. Soft cooked pasta has a higher GI than pasta cooked al dente, according to the American Diabetes Association.
Fruits
Most fruits have a low GI. However, ripe fruits have a higher GI than non-ripe fruits, according to the American Diabetes Association. Low GI fruits include cherries, plums, grapefruit, peaches, apples, pears, dried apricots, grapes, kiwi, oranges, strawberries and prunes. Because low GI foods take longer to digest, they also help to control hunger for weight management.
Dairy Foods
Combining protein, fat or a low GI food with a high GI food will lower its GI, according to the dietitian website RD411. For example, combining a high GI cereal, such as a whole-grain oat cereal, with milk will lower its GI. Low GI dairy foods include skim milk, whole milk, chocolate milk, yogurt, custard and soy milk.
Vegetables
Most vegetables contain only small amounts of carbohydrates and therefore only have a minimal effect on blood sugar. Starchy vegetables, however, can increase blood sugar. Low GI vegetable choices include new potatoes, sweet potatoes, yams, peas, carrots, eggplant, broccoli, cauliflower, green beans, mushrooms, tomatoes, onions and peppers.
Legumes
Legumes are high in fiber and act as a source of protein, iron and folate. Most legumes also have a low GI and include garbanzo beans, kidney beans, black beans, lentils, pinto beans and split peas.
Snack Foods
Some snack foods also have a low GI, including some snacks containing high amounts of sugar. The fat found in some of these snack foods slows digestion, allowing for a slower release of its sugar into the bloodstream. Low GI snack foods include milk chocolate, corn chips, nuts, raisins, hummus, peanuts, walnuts and sponge cake.
Member Comments