Low Glycemic Food List

The glycemic index of the food is the numerical index that categorizes the carbohydrates according to their response to the glucose from the human body. It scales from 0 to 100, the higher the GI (Glycemic Index) count, the higher is the blood sugar counts. Glycemic index is usually counted by feeding a fixed portion of food to the test subject after an overnight fast and then calculating the blood sugar counts. The GI count is the best method to lower the blood glucose levels as well as the body weight.

Low Glycemic Index
More than 80% patients of type 2 diabetes suffer from obesity and high cholesterol levels. Eating low Glycemic food is very helpful for the overall health of a person. It helps a person to control the body weight, increase the insulin resistance, lower the risk factors of heart diseases and Polycystic Ovarian Syndrome (PCOS), maintain normal cholesterol levels, reduce craving for food, prolong physical endurance and retain the carbohydrate counts after a rigorous exercise.

However, it doesn't mean that all the high glycemic foods must be avoided because those who are not suffering from diabetes, may need a rapid increase in the blood sugar levels. This is the reason many physical trainers advice the players to have high GI food immediately after a tiring workout or any other physical activity.

Low glycemic diet plan is actually a diet plan that a person needs to follow at least for 28 days, which will help him/her maintain the proper blood glucose levels. Low glycemic index diet generally consists of proteins, low glycemic carbohydrates and omega-3 fatty acids. After following this diet plan for a month, the person can either switch to a balanced diet plan or continue with the same GI diet: low glycemic index foods. Is there any low glycemic food list that one can follow for better results? Yes, given below is a list of low glycemic index foods that you can refer in order to manage your daily diet.

Low Glycemic Index Food List: Vegetables

Name	Glycemic Index
Artichoke	15
Asparagus	15
Broccoli	15
Cauliflower	15
Celery	15
Cucumber	15
Eggplant	15
Green Beans	15
Lettuce	15
Peppers	15
Snow Peas	15
Spinach	15
Summer squash	15
Tomatoes	15
Soy beans	15
Dried peas	22
Boiled beans	16
Boiled kidney beans	29
Boiled lentils	29
Zucchini	15
Chickpeas	33
Black-eyed beans	41
Boiled haricot beans	38
Carrots	39
Yam	51
Sweet potato	54
Onions	10
Cabbages	10

Low Glycemic Index Food List: Fruits

Name	Glycemic Index
Apples	38
Apricots (dried)	31
Avocados	44
Cherries	22
Grapefruit	25
Grapes	46
Kiwi fruit	53
Bananas	54
Pear	38
Plum	39
Peach	42
Oranges	44

Low Glycemic Index Food List: Cereals

Name	Glycemic Index
All bran	42
Porridge	49
Pearl barley	25
Rye	34
Wheat kernels	41
Parboiled rice	48
Cracked barley	50

Low Glycemic Index Food List: Others

Name	Glycemic Index
Whole grain bread	50
Multi grain bread	48
Low fat yogurt	14
Chocolate milk	24
Fat free milk	32
Whole milk	27
Skimmed milk	32
Low fat ice cream	50
Soy milk	31
Peanuts	15
Marmalades and jams	49
Canned tomato soup	38
Chocolate bar	49
Macaroni	45
Spaghetti	41
Fettuccine	32
Vermicelli	35
Pound cake	54

Along with the proper ratio of the above mentioned low glycemic foods, one must also concentrate on a low carb diet that will be helpful to maintain the low glycemic index. Relatively less amount of oil, salad dressings, mayonnaise, fresh fruits and green vegetables, cereals and beans and low fat dairy items always top the low glycemic food list. One might also like to consider this glycemic index chart before opting for a healthy diet. Hope you found this article about low glycemic index food list, useful! Take care!