Low glycemic raw foods are uncooked and unprocessed fruits, vegetables, nuts and other foods containing sugars that are digested and absorbed slowly into the blood. Foods with a glycemic index score under 50 are considered to be low glycemic. Low glycemic raw foods may be beneficial if you are diabetic or obese, according to research by Neal Barnard published in "Diabetes Care" in 2006 and A.P. Kong published in "Obesity Reviews" in 2010, respectively.
Raw Fruits
You should eat a variety of colors of fruit each day, ranging from 1 cup for infants to 2 cups for teenagers and adults. Diets rich in raw fruits provide vitamins, minerals and other nutritious substances that are essential for good health and may reduce the risk of cancer and other chronic diseases, according to the Centers for Disease Control and Prevention. Raw fruits are low in calories and fat and high in fiber. The Raw grapefruits, peaches, apples and pears are low glycemic fruits that may include in your daily diet.
Raw Vegetables
Include plenty of raw vegetables of different colors each day to obtain vitamins, minerals and other essential nutrients to help you sustain health and reduce your risk of chronic disease. Carrots and peas are low glycemic vegetables. Raw carrots are a good source of vitamin A and antioxidants, such as vitamin C, beta carotene, lutein and zeaxanthin, and raw peas are a good source of potassium, vitamins A, K, C, beta carotene, lutein and zeaxanthin. Add carrots and raw peas to your salads, side dishes and snacks.
Raw Nuts and Legumes
Cashews and peanuts are examples of low glycemic nuts and legumes. A 1 oz. portion of raw cashew nuts has 157 calories and is a good source of protein, polyunsaturated fat, potassium and selenium, and a 1 oz. portion of raw peanuts has 161 calories and is a good source of protein, monounsaturated fat and potassium. Adding cashews and peanuts to your salads, side dishes and snacks, may help you to maintain healthy levels of blood sugar. Research by C.W. Kendall published in the "British Journal of Nutrition" in 2010 reports that consuming nuts to your diet may improve overall blood sugar levels and reduce your risk of coronary heart disease.
References
- Linus Pauling Institute at Oregon State University: Glycemic Index and Glycemic Load
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine: Glycemic Index
- "Diabetes Care"; A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors in a Randomized Clinical Trial in Individuals with Type 2 Diabetes; N.D. Barnard; Aug. 2006
- "Obesity Reviews"; Role of Low-Glycemic Index Diet in Management of Childhood Obesity; A.P. Kong; Jul. 21, 2010
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
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