Low-GI foods may help you regulate your blood sugar levels to improve your health or sustain your energy, since choosing low-GI foods and limiting high-GI foods may prevent blood sugar spikes. This is especially important if you pre-diabetes or diabetes and have trouble keeping your blood sugar within healthy ranges. The glycemic index, or GI, is only one consideration when you are choosing a healthy diet, and you should talk to your doctor about any health concerns that you have.
What They Are
Foods that contain carbohydrates have a glycemic index, or GI, rating that assigns a value to the effect that food will have on your blood sugar. Low-GI foods are not likely to increase your blood sugar levels too quickly. MayoClinic.com states that the GI index rates foods up to a 100 value, designating a GI over 70 as high, a GI between 56 and 69 as medium and a GI under 55 as low.
Examples
According to the Linus Pauling Institute Micronutrient Information Center, many nonstarchy vegetables, raw fruits, beans and whole grain carbohydrates are low-GI foods. Some examples include skim milk, high-fiber breakfast cereal, cashews, peanuts, barley and raw apples, oranges and pears. Some of the higher-GI foods include refined grains and sugary foods such as baked potatoes, doughnuts, dried dates, cornflakes and rice cakes. MayoClinic.com states that bananas, ice cream, raisins and raw pineapple rate as medium-GI foods.
Characteristics
Glycemic index lists might not include every food that you eat, but you can use some basic patterns to help you decide whether a food is low-GI or high-GI. MayoClinic.com states that foods with a high fiber content may have a lower GI because fiber slows digestion. Also, processing tends to increase the GI of a food, so choose fresh or raw fruits and vegetables instead of canned or cooked ones, and whole grains instead of refined grains.
Considerations
MayoClinic.com gives a reminder that having a low GI does not automatically mean that a food is healthy. The GI only considers carbohydrates, and a low-GI food may be high in unhealthy nutrients such as saturated fat or cholesterol, or low in essential vitamins and minerals. Low-GI foods may be helpful before a workout to provide long-lasting energy, but Iowa State University Extension states that you can support muscle recovery by eating a high-GI snack right after you exercise.
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