Foods That Are Low On The Glycemic Index

When considering a food's nutritional value, people often consider calorie, protein and fat levels. Another important consideration, however, is the food's glycemic index. The glycemic index indicates how a food affects blood sugar and insulin levels. The lower the number, the less impact the food has on insulin levels. The authors of the book, "The New Glucose Revolution," say that people with diabetes, heart disease, or those who want to lose or better control their body weight can benefit the most from choosing foods which are lower on the glycemic index. Foods that score below 55 are considered to be low on the glycemic index.

Vegetables

As a general rule, vegetables are a good option for someone trying to eat foods low on the glycemic index. This is due to their low carbohydrate content. Tomatoes, broccoli, lettuce and cucumber score 15 on the glycemic index. Sweet potatoes and yams are have glycemic indexes of 54 and 51, respectively, which still qualifies them for the low category. Use sweet potatoes and yams as a low-glycemic alternative to regular potatoes.

Cereal Grains

Many cereal grains such as pastas, breads and rice are high on the glycemic index. However, there are also low-glycemic alternatives for anyone who still wants to enjoy a spaghetti dinner or rice with his meal. The key to choosing low-glycemic grains is to focus on whole grains. Protein-enriched spaghetti scores 27 on the glycemic index, and whole-wheat pasta scores a 37. To make a sandwich or toast, consider reaching for multigrain bread which has a glycemic index of 48.

Fruits

Many fruits score low on the glycemic index. If you're looking for something sweet that won't affect your blood sugar level, reach for cherries, dried apricots, apples or pairs. Grapefruit also scores very low on the glycemic index, and is a nice breakfast alternative if you're looking to include more fruits in your breakfast.

Meats and Dairy

One way to choose foods low on the glycemic index is to pick foods with very little or no carbohydrate content, such as meats, eggs and dairy products. Chicken, steak, fish and other meats all possess little to no carbohydrates, and have glycemic indexes of zero. There are also many dairy products that are low on the glycemic index because they are mostly made of protein and fat. Whole milk scores only 27, while skim and fat-free varieties are score less than 34, putting them well under the 55 cutoff for low-glycemic foods.