Low Glycemic Food List

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.

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.

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

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

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

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.