Low Glycemic Foods to Eat

There are certain foods that are graded according to the immediate effect they have on the blood sugar (or blood glucose). This ranking is called the glycemic index of food or the GI list. This numerical index categorizes the carbohydrates according to the response to the glucose in the human body. The glycemic index scales from 0 to 100. There are three categories of glycemic index based on which the foods are classified. The high glycemic foods have GI value more than 70. Foods like millet, rice cake, dates, mashed potatoes, pumpkin etc. fall under this category. These foods increase the normal blood sugar levels rapidly and hence must be avoided by diabetics or individuals who have a history of diabetes in the family. The next is the medium glycemic foods that scale between 60 to 70 on GI. The foods that have a medium glycemic index are brown rice, muesli, raisins, fruits like papaya, mango, figs and white bread. The low glycemic foods are the foods that have GI value less than 55. These foods provide an equal level of energy and make an individual feel fuller between meals thereby controlling the urge to overeat.

The glycemic index diet is a popular choice when it comes to weight loss and weight control programs. The main reason for this is that low glycemic foods release glucose into the bloodstream at a slow rate than the foods that have a higher glycemic index. There are also various low glycemic foods for weight loss which help to curb hunger and reduce unnecessary weight gain. These low glycemic index foods can be consumed to obtain a healthy disease free body.

Low Glycemic Foods List

There are various foods that are categorized according to the glycemic index, but the healthiest of them are the foods that have a low glycemic index. Eating low glycemic foods is beneficial as it maintains the overall health of the individual. These foods increase insulin resistance, keep a check on the body weight and lower the risk of health related disorders like Polycystic Ovarian Syndrome (PCOS) and heart diseases. Other benefits of eating low glycemic foods are prolonging physical endurance and maintaining the carbohydrates level after a vigorous exercise, maintaining normal cholesterol levels and reduce food craving.

Cereals

Food	Glycemic Index
Wheat Kernels	40
Pearl barley	25
All bran	41
Parboiled rice	48
Rye	33
Cracked barley	48

Fruits

Food	Glycemic Index
Apples	37
Avocados	42
Bananas	53
Cherries	20
Dried apricots	30
Grapefruit	23
Grapes	44
Kiwi fruit	50
Oranges	40
Peach	41
Pear	35
Plum	36

Vegetables

Food	Glycemic Index
Asparagus	15
Broccoli	14
Celery	15
Cabbage	10
Eggplant	13
Tomatoes	12
Spinach	14
Green peas	15
Zucchini	15
Summer squash	12
Boiled kidney beans	29
Boiled haricot beans	38
Sweet potato	52
Yam	50

Other Low Glycemic Foods

Apart from the above-mentioned food items, there are several other foods that also come under the list of low glycemic foods to eat. This diet is recommended by dietitians across the globe, since it yields positive results without having to change the daily routine:

• Canned tomato soup
• Low fat yogurt
• Whole milk
• Multi grain bread
• Chocolate milk
• Peanuts
• Pound cake
• Soy milk
• Vermicelli
• Low wheat spaghetti
• Skimmed milk
• Low fat ice cream
• Chocolate bar
• Apple juice
• Orange juice
• Macaroni
• Old-fashioned oatmeal
• Cheese tortellini
• Fettuccine
• Canned lentil soup

There is also a low glycemic diet plan, which consists mainly of foods rich in omega 3 fatty acids, low glycemic carbohydrates and proteins which can keep a check on the glucose levels and prevent the onset of diabetes. These low foods are healthy as they also control the levels of cholesterol in the body. Apart from these low glycemic foods, practice a healthy lifestyle to stay fit and active.