Low glycemic index vegetables cause a slow and limited rise in blood glucose levels after they are eaten. The purpose of choosing foods based on their glycemic index, or GI, is to help select the right kinds of carbohydrates to keep blood glucose levels balanced. This in turn leads to weight loss and better health, says Mayoclinic.com. Most vegetables are low GI, although there are exceptions.
Significance
GI has received increasing attention because of its potential to influence health. A diet based on high-GI foods, such as white bread and potatoes, has been associated with an increased risk of diabetes, heart disease and obesity, according to the Harvard School of Public Health. Improved type 2 diabetes management and weight control are two of the possible benefits linked with a diet based on low GI foods like rolled oats, whole grain bread and most fruits and vegetables.
Considerations
Glycemic Index is a ranking of carbohydrate foods on a scale of 0 to 100, based on the degree to which they raise blood glucose levels. The University of Sydney, Australia, currently has the largest searchable database of GI food rankings. Many factors influence a food's GI ranking such as the degree of processing, variety and/or addition of fat or acid. For example, fresh sweet corn has a lower GI than canned sweet corn. One thing that is certain is that more than 70 percent of adult Americans need to eat more vegetables, regardless of their GI.
Low GI Vegetables
Most low GI vegetables are the "non-starchy" vegetables. They have a GI ranking of less than 55. Primarily made up of fiber and water, these vegetables contain minimal amounts of carbohydrate, so they have limited glycemic impact. Examples of low-GI vegetables include asparagus, broccoli, Brussels sprouts, bean sprouts, carrots, cauliflower, cucumber, celery, eggplant, lettuce and spinach, mushrooms, onions, peas, radish, snow peas, spinach, Swiss chard and zucchini.
Medium GI
Medium GI vegetables have a ranking of greater than 55 but lower than 70. Although nutritious, these vegetables tend to be higher in starch, per serving, than their lower GI counterparts. Medium GI vegetables include beets or beetroot, sweet corn and sweet potato. Baby or new potatoes, which refer to the first small potatoes harvested in spring and early summer, are also medium GI.
High GI
High GI vegetables have a ranking of greater than 70 and also tend to be higher in starch. Most root vegetables, such as parsnips, rutabaga and potatoes, are high GI. Pumpkin is also high GI. Consider portion control of higher GI vegetables, rather than their complete exclusion, if using the glycemic index to guide vegetable selection.
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