A List Of Low Glycemic Food Serving Sizes

A List of Low Glycemic Food Serving Sizes

Apr 26, 2011 | By Adam Dave, MD

The glycemic index describes a method of evaluating carbohydrates based upon their effect on blood-glucose levels. Foods low in carbohydrates, and foods higher in carbohydrates that contain water and fiber, generally produce less impact on blood sugar levels and are classified as low-glycemic foods. These foods include meat and beans, eggs, concentrated fats such as nuts and avocado, and most vegetables.

Meat

Chicken, beef and fish are members of the meat group. Consisting of protein and fat, with little if any carbohydrate, meat has little effect on blood glucose. One serving from the meat group equals about one ounce of beef, poultry or fish, according to MyPyramid.

Beans

Beans contain more carbohydrates than meat, but their high fiber content makes beans low-glycemic foods. For example, kidney beans have a glycemic index of 19, where values below 55 are considered low. One serving of beans is considered a 1/4 cup of cooked dried beans, or 1/2 cup of bean soup.

Nuts

Because of their high fat, high fiber and relatively low carbohydrate content, nuts have little effect on blood sugar. One serving of nuts is equivalent to ½ oz., which is 12 almonds, or seven walnut halves.

Vegetables

Vegetables are high in water and fiber, and leafy green vegetables are higher in protein than in carbohydrate, making most vegetables low GI foods. Exceptions include white potatoes, which have a glycemic index of 69, and sweet potatoes, which have a glycemic index of 75. One cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is equivalent to one serving from the vegetable group.