Carbohydrate foods are digested and absorbed into the blood as glucose. The increase in blood glucose triggers the release of insulin from the pancreas, which acts to bring glucose back to normal level. Foods that have low glycemic impact produce slower and lower blood glucose spikes. This protects the blood vessels, the nerves, and the organs from the damaging effects of high glucose and insulin, which can lead to metabolic and cardiovascular diseases. Low glycemic foods may also aid in weight loss.
Dairies
Milk and yogurt contain lactose, a disaccharide made of galactose and glucose. Therefore, they are a good source of carbohydrates. One cup of milk or 2/3 cup of plain yogurt each provides 15 g of carbohydrate. Unlike table sugar, which is made of sucrose, lactose slows down the glucose absorption and the subsequent blood glucose increase. For even lower glycemic impact, choose whole-fat milk and yogurt. Fats slow down the digestion of carbs.
Legumes
Legumes such as dry beans, peas, and lentils are a great source of carbohydrates, proteins, and fibers. Just ½ cup of cooked lentils delivers 15 g of carbohydrates. But it also provides 7.8 g of fibers, which is 31 percent of the daily value. When packaged with fibers, carbohydrates are digested slower and the blood glucose rises less steeply.
Non-starchy Vegetables
There are two types of vegetables: starchy vegetables and non-starchy vegetables. Starchy vegetables such as corn, potatoes, and sweet potatoes contain starch, a form of digestible carbohydrate that increases blood sugar. In comparison, the carbohydrates in non-starchy vegetables are mostly insoluble fibers, which are indigestible by human. Non-starchy vegetables include green leafy vegetables, eggplant, broccoli, and cauliflower. Only large servings of these vegetables will lead to an appreciable rise in blood glucose.
Fruits
Fruits are generally high in fructose. Because fructose needs to undergo conversion in the liver before being released as glucose to the blood, fruits tend to produce slower glucose rise. The soluble fibers in fruits further soften the glycemic impact. Apple, orange, and pear are some of the fruits with the lowest glycemic impact. Not all fruits are good for glycemic control, however: pineapple, watermelon, papaya, and kiwi generally lead to faster and higher increase in blood sugar compared with other fruits.
Whole Grains
Whole grains also contain starches. But the starches in whole grains are protected by bran, a fibrous layer that hinders the access of digestive enzymes. This slows down glucose release and reduces the glycemic impact. Examples of whole grains include oats including instant and quick-cooking oatmeals, whole wheat, whole rye, barley, millet, bulgur, and millet.
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