The glycemic index (GI) is a way of classifying carbohydrates and their impact on blood sugar. According to the Glycemic Food Index website, carbohydrates are ranked on a scale from 0 to 100, and those with a lower number have a lower glycemic index rating. Foods with a high glycemic index number are digested and absorbed quickly, and have a stronger impact on blood sugar and insulin levels. Foods with a glycemic index rating below 40 are healthier.
Low glycemic foods are low in sugar. They usually have fiber, too. Fresh fruits and vegetables are great sources of low glycemic foods. Examples are: artichokes, eggplant, asparagus, green beans, peppers, lettuce, spinach, tomatoes, zucchini, apples, pears, plums, cherries, peaches and oranges.
Nuts and seeds, such as peanuts, beans and lentils, and peas, are good examples of low glycemic starchy carbohydrates. Carrots and sweet potatoes are also low glycemic foods.
Soy beans and soy milk are also good choices of low glycemic foods.
Low-fat yogurt and milk products are great low-glycemic foods. They supply much-needed protein for the growth and repair of tissues. Meat, poultry and fish are also excellent low-glycemic food choices. Choose lean meat for the best effect on overall health.
Examples of low glycemic starches are: whole wheat spaghetti and other pastas, bran, bulgur and long-grain rice.
References
- Low Glycemic Foods
- Glycemic Index
- Prescription for Nutritional Healing; Fourth Edition; Phyllis Balch; 2006
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