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Low Glycemic Food List

Low Glycemic Food List

Low glycemic food products are ideal to consume if you're on a weight loss diet. They burn slowly, thus keeping your energy levels steady.
Rutuja Jathar
Last Updated: Apr 23, 2018
The glycemic index of food is a numerical index that categorizes carbohydrates according to their response to the glucose formed in the human body. It scales from 0 to 100, the higher the GI (Glycemic Index), the higher is the blood sugar count. The glycemic index is usually measured by feeding a fixed portion of food to a 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 his body weight, increase insulin resistance, lower the risk factors of heart diseases and Polycystic Ovarian Syndrome (PCOS), maintain normal cholesterol levels, reduce the craving for food, prolong physical endurance, and retain the carbohydrate count after a rigorous exercise.
However, it doesn't mean that all high glycemic foods should be avoided, because those who are not suffering from diabetes, may need a rapid increase in their blood sugar levels if the situation demands it. This is the reason many physical trainers advise players to consume high GI food immediately after a tiring workout or any other physical activity.
A low glycemic diet plan is a diet plan that a person needs to follow for a minimum of 28 days, which will help him/her maintain proper blood glucose levels. A 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 that consists of low glycemic index foods. Here's a low glycemic food list that one can follow for better results.
Low Glycemic Vegetables
Name Glycemic Index
Onions 10
Cabbages 10
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
Zucchini 15
Boiled beans 16
Dried peas 22
Boiled kidney beans 29
Boiled lentils 29
Chickpeas 33
Boiled haricot beans 38
Carrots 39
Black-eyed beans 41
Yam 51
Sweet potato 54
Low Glycemic Fruits List
Name Glycemic Index
Cherries 22
Grapefruit 25
Apricots (dried) 31
Apples 38
Pear 38
Plum 39
Peach 42
Avocados 44
Oranges 44
Grapes 46
Kiwi fruit 53
Bananas 54
Low Glycemic Cereals
Name Glycemic Index
Pearl barley 25
Rye 34
Wheat kernels 41
All bran 42
Parboiled rice 48
Porridge 49
Cracked barley 50
List of Other Low Glycemic Food Products
Name Glycemic Index
Low fat yogurt 14
Peanuts 15
Chocolate milk 24
Whole milk 27
Soy milk 31
Fat free milk 32
Skimmed milk 32
Fettuccine 32
Vermicelli 35
Canned tomato soup 38
Spaghetti 41
Macaroni 45
Multi grain bread 48
Marmalades and jams 49
Chocolate bar 49
Whole grain bread 50
Low fat ice cream 50
Pound cake 54
Along with the proper ratio of the above-mentioned low glycemic food products, concentrate on a low-carb diet that will help maintain a low glycemic index. Using relatively less amounts of oils and fats, and increasing the consumption of salad dressings, mayonnaise, fresh fruits and green vegetables, cereals and beans, and low fat dairy items is always recommended as part of the low glycemic food list that a dietitian will advise you to follow. Go through a few glycemic diet charts online and see what you can incorporate in your everyday diet before starting it, because as mentioned earlier, you need to understand that sometimes high glycemic foods too are essential for the body depending upon what the situation demands.