The glycemic index of a food is a representation of how quickly the food raises a person's blood sugar levels once it is consumed. Any type of carbohydrate-containing food can be assigned a glycemic index. A food is given a score of one to 100; one meaning that it raises blood sugar levels very slowly, and 100 being equivalent to table sugar, which raises blood sugar levels rapidly. It is a good idea to choose foods with a low glycemic index rating as often as possible. A study published in the "American Journal of Clinical Nutrition" in 2005 reported that foods with a low glycemic index are likely to reduce belly fat, while eating too many foods with high glycemic index scores can lead to diabetes.
Peanuts
Peanuts are considered a low glycemic food because they have a glycemic index of only 14, on a scale of one to 100. Peanuts also contain fiber, which can slow down the digestion of foods and lengthen the time that it takes to spike insulin levels. This can be beneficial in reducing the risk of cardiovascular disease, according to the Linus Pauling Institute.
Barley
Barley is a grain that many people are unfamiliar with. Barley is similar to rice, though it is a larger grain that swells with water and tastes best in soups. The Linus Pauling Institute states that pearled barley has a glycemic index of 25. There are 42 g carbohydrates per cup of pearled barley. Whole grain barley is another great choice for a low glycemic food because it contains more fiber than pearled barley.
Lentils
Lentils can be used as a replacement for meat in almost any meal. They are hearty like meat, and high in protein as well. Though lentils have about 18 g of carbohydrates per cup, they have a fairly low glycemic index, with a rating of only 29.
Apples
Apples can also be part of a low glycemic meal plan. While many fruits, such as dates, pineapples and raisins, spike blood sugar levels quickly, apples raise the blood sugar levels at a slower rate. Apples are rich in fiber and have about 15 g of carbohydrates per medium apple. Apples have a glycemic index of 38 out of 100.
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