Until recently, carbohydrates were classified as simple or complex. Although the rule of thumb is simple carbs are digested more quickly than complex carbs, this classification did not take into account their impact on blood sugar levels. The glycemic index, or GI, was developed to help diabetics by classifying carbohydrates based on how quickly they impact blood glucose levels. This was deemed necessary because some complex carbohydrates, including starches, raise blood sugar levels as quickly as simple sugars. Foods with a higher GI raise blood sugar levels quickly and low GI foods less quickly. The American Diabetes Association states low GI foods have a value of 55 or less.
Whole Grains
Grains are composed of any foods made from wheat, oats, rice, cornmeal and barley. They include breads, pasta and cereals. Whole grains use the entire plant grain, including the bran and kernel. MyPyramid.gov recommends that at least half the grains in your diet come from whole grains. Breakfast cereals having a low GI include oat flakes, oat bran, muesli and steel-cut oatmeal. Breads with a GI under 55 include pumpernickel, 100 percent whole wheat and sourdough. Other low GI grains are brown rice, bulgur, whole wheat pasta and whole wheat tortillas.
Fruits
Because of the vitamins and minerals they contain, fruits should be included in the daily diet. They are sweet and are delicious substitutes for high-calorie and high-fat desserts. Low GI fruits can be chosen from a variety of fruits that are fresh, dried or canned in juice. Fruits canned in heavy syrup contain added sugar and have a higher GI. The GI Diet Guide lists a large number of low GI fruits including cherries, peaches, grapefruit, plums, apples, peaches, pears and strawberries. Other fruits, such as oranges, prunes, coconut and kiwi, also have a low GI.
Vegetables, Legumes and Nuts
Vegetables and 100 percent vegetables juices comprise this important food group, and can be raw, frozen, canned or dried. Vegetables with a GI lower than 55 include carrots, green beans, broccoli, cauliflower, eggplant and mushrooms. Other healthy vegetables with a low GI are tomatoes, peppers, peas and yams. Legumes, which account for many beans and nuts, with a low GI include lentils, split peas, kidney beans, chickpeas, soybeans, black beans and peanuts. Walnuts and cashews also have a low GI.
Dairy
Low-fat dairy foods made from milk are needed every day to ensure you get enough calcium. However, high-fat dairy foods, such as butter and cream cheese, contain little-to-no calcium. Choose the healthier low-fat and fat-free dairy products for the dairy in your diet. Dairy products having a low GI include skim milk, low-fat yogurt and custard. While whole fat milk and ice cream are both low GI foods, they contain a high amount of fat, making them less healthy dairy choices.
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