The glycemic index, or GI, based on a scale of zero to 100 ranks foods on how it effects your blood sugar. Foods with a high GI, greater than 70, cause blood sugars to rise rapidly, while foods with a low GI, less than 55, cause only a small slow rise in blood sugar. The low GI food list has been used to help people lose weight and people with diabetes manage blood sugars.
Starches
Only carbohydrate-containing foods have a GI because they are the only types of foods that increase blood sugar. In general, high fiber foods, like whole-grain starches, tend to have a lower GI than refined flour starches because they take the body longer to digest. Examples of low GI starches include rolled oats, pumpernickel bread, heavy mixed grain bread, whole wheat bread, natural meusli, pasta, brown rice, barley, new potatoes, sweet potatoes, yams and wheat tortillas.
Fruits
Many popular diet plans use the GI food list as a tool to help promote weight loss. Low GI foods tend to take the body longer to digest increasing your satiety and helping to decrease your overall intake. However, not everyone digests food the same, according to the Healthy Weight Forum, and the GI index cannot be generalized to all people. The body's response to food can be effected by time of day, insulin levels, age, activity and what was eaten with the food. The American Diabetes Association says eating a high GI food with a low GI food will lower its effects on blood sugar. In addition, foods ripeness and how it was prepared can also effects its GI. MayoClinic.com suggests you use the GI as a tool to help you make healthy food choices in conjunction with other meal plans. Examples of low GI fruits include cherries, plums, grapefruits, peaches, oranges, apples, pears, kiwi, grapefruit, strawberries and prunes.
Vegetables
Vegetables are low in calories and high in vitamins and minerals making them a healthy choice for your low GI food list. Examples of low GI vegetables include carrots, peas, corn, eggplant, cauliflower, broccoli, mushrooms, lettuce, tomatoes, green beans and red peppers.
Legumes
Most legumes have a low GI because of its fiber and protein content and make a healthy low GI choice. Examples of low GI legumes include garbanzo beans, kidney beans, lentils, pinto beans, yellow split peas, hummus, peanuts and black eyed peas.
Dairy Foods
Most dairy foods have a low GI because of its protein content. Examples include milk -- both whole and skim --, yogurt, chocolate milk and soy milk. Choose low-fat milk and yogurt products to limit your saturated fat intake. High intakes of saturated fat can increase your blood cholesterol level and your heart disease risk.
Other Foods
Surprisingly, some sweets have a low GI because of its fat and protein content. Examples include sponge cake, milk chocolate, some candy bars and jam. Other foods with a low GI include walnuts, cashews, nut and raisin mixes and corn chips.
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