Foods Containing High Fiber & A Low Glycemic Index

A high-fiber, low-glycemic diet has many health benefits. Not only can it help you control your weight and prevent spikes in blood sugar, but it can also ensure lower levels of unhealthy cholesterol in your blood, better weight management and a lower risk for Type 2 diabetes, according to the Mayo Clinic. Only high-carbohydrate foods, such as starches, grains, nuts, beans, sweets and fruits have a glycemic index whereas meat, fats and most vegetables have very low measurements or none at all, according to Human Nutrition Unit, School of Molecular and Microbial Biosciences, at the University of Sydney, which measures the glycemic index of foods by measuring increases in blood sugar levels after consumption. Although this type of diet is advantageous for many people, consult your doctor or a registered dietitian for specific advice before making any changes to your diet.

Legumes

High in protein, folate, potassium and magnesium and low in fat and cholesterol, legumes include beans, peas, soybeans and lentils. According to the Linus Pauling Institute Micronutrient Information Center, this group of foods has a low glycemic index and high fiber content. For example, cooked green peas and soybeans have about 4 g to 5 g of fiber per half cup, and a half-cup of lentils or beans, such as kidney, black, garbanzo, navy and pinto, has 5 g to 9 g of fiber.

Whole Grains

Some whole-grain cereals, oatmeal, barley and whole-wheat spaghetti are low-glycemic whole grains, according to Iowa State University's "Eat to Compete" program for sports nutrition information. A half cup of each of these foods has about 3 g dietary fiber. Getting at least half of your grains from whole grain sources may lower your risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Some whole grains, such as whole-wheat bread, shredded wheat cereal, bulgur and brown rice, are high in fiber, but are medium-glycemic or high-glycemic choices.

Nuts and Peanuts

High-fiber foods with a low-glycemic index, peanuts, hazelnuts, pistachios almonds, macadamia nuts, almonds, walnuts and pecans are examples of low-glycemic choices with about 2 g to 3 g fiber per oz., according to the Linus Pauling Institute Micronutrient Information Center. Peanuts and nuts provide heart-healthy unsaturated fats, cholesterol-lowering sterols, potassium, vitamin E and magnesium. However, when adding them to your diet, monitor portion sizes closely to avoiding gaining weight, because each ounce contains between 160 and 200 calories.

Fruit

Some fruits, such as raw apples, pears, blueberries and apricots, are considered low-glycemic and high-fiber, with about 4 g per serving, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Cooked fruit, such as canned peaches, frozen berries or applesauce, is higher-glycemic than the raw variety. Dried fruit, such as raisins and dried apricots, and starchy fruit, such as pumpkin and bananas, contain dietary fiber and other essential nutrients; however, they have a medium or high glycemic index.