The glycemic index is a scale that measures the ability of foods to raise blood glucose levels. Low-glycemic scores indicate foods are low in carbohydrates and have a minimal impact on blood sugar. High-glycemic foods spike blood glucose levels and, when consumed frequently, cause stress to the body's insulin response system. Eating low-glycemic foods, such as fruits and vegetables, can reduce the risk of acquiring diabetes. However, mitigating circumstances such as fiber levels can create blood glucose responses that contradict the glycemic scale, according to the Glycemic Index Foundation.
Low-Glycemic Fruits
Cherries, grapefruit and bananas have low scores on the glycemic index, which means they do not raise blood sugar levels significantly and consuming them does not stress the body's insulin response. Prepare a fruit salad by mixing pitted cherries, chopped grapefruit and sliced bananas for a refreshing, low-sugar treat. Add a tablespoon of lemon juice to preserve the salad's freshness.
Low-Glycemic Vegetables
Vegetables that have low glycemic levels include celery, cauliflower, cabbage, green beans, lettuce, mushrooms, onions, artichokes, asparagus, bell peppers, broccoli and Brussels sprouts. Prepare an Asian stir fry with vegetables, baked tofu and soy sauce. A vegetable plate with bite-sized low-glycemic vegetables and a dip made with plain yogurt and dill make a healthy, low-glycemic snack.
High-Glycemic Fruits
The fruits with the highest glycemic levels include pineapple, dates and watermelon. This news may not be surprising considering the flavor of the fruits is extremely sweet. Substitute watermelon with cantaloupe that scores considerably lower on the glycemic scale. Switch out dates for raisins that score 40 points lower on the scale. Satisfy pineapple cravings with strawberries, which score 30 points lower on the index.
High-Glycemic Vegetables
It may be surprising that parsnips and potatoes are the vegetables that score highest on the glycemic scale because they do not taste particularly sweet. They do contain high levels of starch, however, which raises the carbohydrate and glycemic levels considerably. Other vegetables, such as carrots and beets, have a sweet taste that reveals their high carbohydrate content. Replace russet or Yukon Gold potatoes with sweet potatoes and yams, which despite their flavor actually have lower glycemic scores.
