Low-carb (or glycemic) index foods are those that have a slow absorption of glucose into the body, only a moderate rise in blood glucose levels, and allow a smooth transition back to normal glucose states. According to Harvard School of Public Health, for good health people should limit intake of high-glycemic load foods and eat mostly medium-to-low glycemic load foods. Glycemic load refers to the glycemic index multiplied by the amount of carbohydrates the food contains. Eating a diet rich in low-glycemic index foods may also improve lipid (fat) metabolism, aid in weight management and prevent heart disease. Carbohydrate-containing foods that have a score of 55 or less are considered low-glycemic index foods.
Fruits
Most fruits, watermelon being one exception, have a low-glycemic index. Fruit is also a rich source of vitamins, minerals, antioxidants and fiber. The American Heart Association recommends consuming 4 to 5 servings of fruit per day when following a 2,000 calorie per day diet. Fruits are also considered nutrient dense foods, which means they have a large amount of nutrients per calorie. The lowest glycemic index fruits include apples, grapefruits, underripe bananas, dried apricots and pears.
Vegetables
Vegetables are low-glycemic index foods with exceptions such as corn, potatoes and pumpkin. Vegetables are also a nutrient-dense and a low-calorie food. The American Heart Association recommends eating 4 to 5 servings of vegetables per day if following a 2,000 calorie per day diet. The lowest glycemic index vegetables include broccoli, cabbage, lettuce, mushrooms, onions and red peppers.
Legumes, Nuts and Seeds
Legumes, nuts and seeds contain amino acids that the body can synthesize into usable proteins for growth and development. They also contain vitamins, minerals and fiber. The American Heart Association recommend eating 4 to 5 servings per week of nuts, seeds and/or legumes if following a 2,000 calorie per day diet. Legumes, nuts and seeds with a low-glycemic index include kidney beans, green beans, Lima beans, lentils, dried chickpeas, Brazil nuts, hazelnuts, Macadamia nuts, walnuts, pecans and pumpkin seeds.
Grains and Pasta
Grains and pasta foods generally have a moderate-to-high glycemic index score. Foods that are either grains or pasta that are low-glycemic foods include barley, egg fettuccine and whole wheat and white spaghetti. Whole grain foods (e.g., whole grain wheat bread) contain many vital minerals and vitamins. The American Heart Association recommends consuming 6 to 8 servings per day of grains.
Dairy
Dairy products tend to have low-glycemic index scores. They also are a rich source of protein and calcium to help the body build strong bone and muscle tissue. The American Heart Association recommends consuming 2 to 3 servings per day of low- to no-fat dairy products. Some diary products that have low-glycemic index scores include milk, yogurt, ice cream and cheese.
References
- Understanding Nutrition; Ellie Whitne and Sharon Rady Rolfes; 2005
- Food for Sports Performance; Dr. Louise Burke; 1995
- Nancy Clark's Sport Nutrition Guidebook; Nancy Clark; 1997
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