The glycemic index is a ranking system that measures how greatly a carbohydrate-containing food affects your blood sugar. According to Mayo Clinic endocrinologist Maria Collazo-Clavell, many diabetic individuals follow low glycemic diets as a means of managing blood sugar. Because the overall glycemic index of an entire meal is what matters most, incorporate foods of low glycemic index as part of an overall nutrient-rich, balanced diet for optimum blood sugar results.
Fruits
Fruits are a significant source of vitamins, minerals and dietary fiber. Natural health expert Dr. Andrew Weil suggests incorporating temperate fruits, or those mild to moderate in glycemic index as a means of promoting positive blood sugar levels. Blueberries, raspberries, strawberries, cherries, apples, oranges and pears are considered low in glycemic index while excessively sweet or tropical fruits, such as pineapple, watermelon and bananas rank moderate to high on glycemic index lists. Incorporate low glycemic index foods most often for best results. When you do consume a sweeter fruit, such as pineapple, enjoy it as part of an overall low-glycemic meal. Avoid canned or dried fruits that have been soaked or topped with sugar or syrup because they tend to have a higher impact on blood sugar levels.
Vegetables
Vegetables also contribute an array of helpful nutrients including dietary fiber and antioxidants, which help the body fend off infection and disease. Most non-starchy vegetables such as celery, green beans, fresh peas, asparagus, broccoli, cauliflower, spinach, kale, lettuce, tomatoes, zucchini, mushrooms and peppers are low glycemic. Starchy vegetables such as squash and instant, baked or mashed potatoes are high in glycemic index. Because potatoes and squash are rich in fiber and nutrients, consume them as part of a balanced low-glycemic meal rather than restricting them from your diet completely. Enjoy sweet potatoes as desired because they rank low in glycemic index.
Whole Grains
Whole grains serve as an important source for vitamins, minerals and dietary fiber. They also contain some protein. Because whole grains have not been stripped of nutrients as enriched carbohdyrates such as white bread or instant rice have, they rank low in glycemic index. Choose whole grain-based breads, rice, cereal and pasta rather than "white" or enriched varieties most often for best blood sugar and nutritional results. Examples of nutritious whole grains include oats, bran, long-grain brown rice, whole wheat, rye, spelt and bulgar. Incorporate a variety of whole grains into your diet on a regular, consistent basis for best results.
Legumes
Legumes such as beans, lentils and peanut, provide the body with fiber, protein and a variety of helpful nutrients. According to Oregon State University, legumes rank low in glycemic index and fit well within an overall low-glycemic diet. Incorporate a variety of low-glycemic legumes such as black beans, kidney beans, lima beans, white beans, soy beans, lentils and split peas regularly to reap most nutritional benefits. Broad beans are a high-glycemic legume and should be limited or consumed as part of a low-glycemic meal for best blood sugar management results.
