Low Gi Carbs That Are High In Fiber

Carbohydrates are complex nutrients that are not all the same. The Glycemic Index, or GI is a way to describe the difference between carbs according to their effect on blood sugar levels. Fiber has an important role in managing blood sugar levels as well, by slowing the release of sugar into your blood. By choosing high fiber foods, low on the GI, you will be making healthy carb choices that produce small fluctuations in your blood sugar levels, which can help control diabetes and heart disease, and manage weight.

The Glycemic Index

The Glycemic Index is a scale that ranks carbohydrate foods by how much they raise blood sugar levels compared to a standard food, which is either white bread or glucose. Foods low on the GI raise blood sugar levels less than medium or high GI foods. Low GI foods are slowly digested and absorbed, resulting in a more gradual rise in blood sugar and insulin levels. Low GI foods may help prevent or manage diabetes, control appetite and lower cholesterol levels.

Fiber and GI

When your body digests carbohydrates, fiber slows down the release of sugar into your bloodstream. High fiber foods tend to have a low GI rating, as it increases digestion time, keeping you full longer. Fiber is the part of carbohydrates that is not digested by your body. It plays an important role in the prevention of several conditions including diabetes, heart disease and constipation.

Grains and Starches

There is a large variety of GI values among the grains and starches. Processing wheat can lower the GI value of bread. For example, stone ground whole wheat bread has a lower GI than whole wheat bread. Cooking method can also affect GI. Al dente pasta has a lower GI than well-cooked pasta. Your best sources of high fiber, low GI choices in this group include oats and oat bran, barley, brown rice and cereals with psyllium fiber.

Vegetables and Fruits

The GI value of produce can be affected by several factors. Fruits and vegetable that are riper have a higher GI. When foods are processed, GI value increases -- for example a mashed potato has a higher GI than a baked potato and orange juice has a higher GI than an orange. Good sources of low GI, high fiber carbs from the garden include oranges, grapefruit, apples, bananas, pears and berries as well as sweet potatoes, carrots, corn and squash.

Nuts, Seeds and Legumes

In 2008, a study published in the Journal of the American Medical Association by Dr. David Jenkins and his team found that a diet high in beans, peas, lentils and nuts was associated with improved blood sugar control in type 2 diabetics. These meat alternatives are high in protein and fiber and are among the foods with the lowest GI values.