The glycemic index, or GI, is a scale that measures how much a certain food or beverage raises your blood sugar level. Low GI foods are foods that rate 55 or lower on the glycemic index scale and will not significantly raise your blood glucose levels. Low-GI foods are ideal for diabetics who need to control their blood sugar to prevent hyperglycemia and for dieters who are trying to lose weight.
Fruits
Many fresh fruits are among the most popular low-glycemic foods, according to Utah State University and the Harvard School of Public Health. Although fruit has sugar, it is not processed or refined sugar that is common among high-GI foods such as candy bars and regular soda. Popular low-GI fruits and juices include apples, apple juice, bananas dried apricots, grapefruit, grapefruit juice, grapes, pears, oranges and orange juice. All of these fruits have a GI rating below 55. Grapefruit is especially low, receiving a GI of 25. Prunes also have a low GI, with a rating of 29, plus or minus 4. To make sure you are eating low-GI fruit, buy fresh fruit. Canned fruit is often preserved in large amounts of added sugar, which can dramatically increase the GI rating.
Whole Grains
Whole-grain foods are among the most healthful low-GI foods. Utah State University lists oatmeal, bran cereal, brown rice, whole-wheat pasta, whole-wheat bread and pumpernickel bread as low-GI whole-grain foods. Many of these foods are considered "good carbohydrate" foods that should be part of your diet regardless of your fitness goals. The Harvard School of Public lists barley and bulgur as other whole-grain, low-GI foods.
Vegetables
Vegetables are among the most popular and ideal low-GI foods, especially for dieters, since vegetables are so low in calories. Vegetables are rich in dietary fiber, which can help control your appetite and keep your blood sugar levels stable. Non-starchy vegetables such as spinach, broccoli, green beans, bell peppers, green peas and lettuce are low-GI vegetables. Yams, not to be confused with sweet potatoes, are a low-GI food, receiving a rating of 37. Sweet potatoes, however, receive a moderate GI rating of 61, plus or minus 7 points. Hummus, a popular raw vegetable dip, which is made of chickpeas, is a very low-GI food, with a rating of 6.
Non-carbohydrates
According to the Joslin Diabetes Center at Harvard Medical School, carbohydrates have the greatest effect on your blood glucose levels. Likewise, foods that do not have carbohydrates have a small effect on your blood sugar. Popular protein foods such as egg whites, fish, poultry and red meat do not significantly affect your blood sugar levels. Healthful unsaturated fat sources, such as olive oil, canola oil, grapeseed oil and avocado, do not significantly affect your blood sugar, either.
References
- Linus Pauling Institute: Glycemic Index and Glycemic Load
- Joslin Diabetes Center: The Glycemic Index and Diabetes
- Harvard School of Public Health: Glycemic Index and Glycemic Load for 100+ Foods
- Utah State University: The Glycemic Index
- Joslin Diabetes Center: How Does Fiber Affect Blood Glucose Levels?
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