The glycemic index (GI) is a chart that ranks how fast a carbohydrate food causes blood sugar levels to elevate. This is of utmost concern to people who have diabetes or hyperglycemia where a fast spike in blood sugar levels can cause complications with insulin. The best low GI diet foods are ranked between 0 and 54 on the chart.
Whole Grains
Whole grains are high in dietary fiber and complex carbs. They have moderate amounts of protein. Rye, pearled barley, porridge, instant rice, wheat kernels and bran cereal are all 49 or lower on the GI chart. Whole grain breads and whole grain pasta are also low on the GI.
Fruits
Fruits are high in water content, fiber, vitamins and natural sweetness. Bananas, strawberries, prunes, pears, apples, dried apricots and cherries are all low on the GI. Cherries come in at only 22, dried apricots are 31, apples are 38, plums are 39 and bananas are 54.
Beans
Beans are a type of legumes that are high in fiber, protein and iron. They are also low in fat and low on the glycemic index. Lentils, chickpeas, black-eyed peas and kidney beans are all examples. Kidney beans and lentils are among the lowest with a GI reading of 29. Peanuts are another type of legume that is even lower. They rank at 15.
Vegetables
Vegetables are high in vitamins, minerals, water content and fiber. They are also low GI foods. Asparagus, artichokes, broccoli, tomatoes, snow peas, peppers, celery and cucumbers are all 15. Root crops like sweet potatoes, carrots and yams are higher, but still make into the low category.
Dairy
Dairy products are high in calcium, protein, and they have moderate amounts of carbs. Low-fat ice cream, low-fat yogurt, chocolate milk, whole milk and semi-skimmed milk are all low on the glycemic index. Low-fat yogurt has a GI of 14 and semi-skimmed milk comes in at 34, which is still low. Soy milk is an alternative to milk for people that are lactose intolerant. It ranks at 30 on the GI chart.
Snacks
Snickers bars, Peanut M&Ms, chocolate bars and pound cake are high in empty calories, but they are also low on the GI chart. Pound cake comes in at 54 and Peanut M&Ms are 32.
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