The glycemic index, or GI, is a ranking of different dietary carbohydrates based on their ability to raise blood glucose levels as compared with a reference food, which is usually white bread or glucose. Low GI foods produce only small fluctuations in glucose levels and score 55 or under on the index scale. Consuming low GI foods may be helpful for weight loss, improvement of blood cholesterol, increased sensitivity to insulin and better diabetes management. The vegetable group contains quite a few low GI foods.
Index of 10
Within the cruciferous family, broccoli, cauliflower and cabbage have some of the lowest glycemic index values, meaning that they have little effect on glucose levels. Broccoli and cabbage both score a 10, while cauliflower's GI is 15. Red peppers, lettuce, mushrooms, onions, and chillies also have a glycemic index of 10.
Index of 15
The next-to-lowest vegetables have a glycemic index of 15. Eggplants, raw carrots and tomatoes fall into this category. Cooked carrots have a higher glycemic index.
16 to 35
Red lentils have a fairly low glycemic index, coming in at 21. Interestingly, green lentils produce a greater effect on glucose, having an index value of 30. Navy beans and yellow split peas are about equal, with values of 31 and 32, respectively.
36 to 55
Other vegetables that are at the higher end of the low index range include frozen green peas, boiled carrots and some legumes. The peas have a GI of 39, while the carrots are slightly higher with a GI of 41. Some of the other legumes raise blood sugar even more, but still fall within the low GI range. Butter beans are 36, chickpeas are 42, and pinto beans are 45. Black-eyed peas and kidney beans are at the top of the low range, coming in at 50 and 52, respectively.
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