The glycemic index ranks carbohydrate-containing foods according to the rate at which they elevate your blood sugar levels after eating. To reach and maintain a healthy body weight and prevent Type 2 diabetes and cardiovascular disease, it is preferable to base your diet on low glycemic foods. Low GI foods include legumes, sourdough bread, breads made with stone-ground whole grain flour, whole-grain pasta, Basmati rice, barley and quinoa. The GI value of fruits and vegetables is usually low, although some fruits and vegetables have a high GI. A GI value of 55 and below is low, between 56 and 69 is medium and 70 and above is high.
Low Glycemic Vegetables
Almost all nonstarchy vegetables have low GI values, especially that most of these nonstarchy vegetables have a very low carbohydrate content and contain a high amount of fiber. Whether you choose eggplant, tomatoes, broccoli, cauliflower, green beans, bell peppers, cabbage, mushrooms, leafy greens or onions, each of these options have GI values of 15 or below.
Low Glycemic Fruits
Temperate-climate fruits tend to have lower GI values compared to tropical fruits. For example, plums have a GI of 24; apples, a GI of 34; pears, a GI of 41; grapes, a GI of 43; and prunes, a GI of 29. Berries also have a low GI. For example, strawberries have a GI of 40. Oranges, cherries, grapefruit, peaches and kiwifruit also belong to the low glycemic fruits, with GI values ranging between 22 and 47.
High Glycemic Vegetables
Beetroot and baked potato have a medium GI, with values of 64 and 60, respectively. The high glycemic vegetables include mashed potato, with a GI of 73, pumpkin, with a GI of 75, french fries, with a GI of 75, instant mashed potatoes, with a GI of 80, parsnip, with a GI of 97.
High Glycemic Fruits
Most tropical fruits have a moderately high GI. For example, mango has a GI of 60; bananas, a GI of 58; papaya, a GI of 60; and pineapple, a GI of 66. Watermelon is classified as a high glycemic fruit, with a GI value reaching 80. The fruit with the highest GI is date, with a GI of 103.
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