Low Glycemic Index Foods

Last reviewed by Dr.Mary on August 3rd, 2011.

What exactly is the Glycemic Index?

Not all foods with carbohydrate are identical, actually they all act quite differently in the human body. The glycemic index also referred to as GI index is a way to describe this dissimilarity by classifying carbohydrates by their influence on the levels of blood glucose. Choosing carbs with low GI – the ones producing only tiny fluctuations in blood insulin and glucose levels – is the way for long-term health by reducing the risk of diabetes and heart disease and is vital to viable loss of weight.


A diet with lots of high glycemic foods is very damaging to the health since it pushes the body to excesses. This is particularly true when an individual is overweight as well as get little exercise. Changing to mostly low glycemic carbs slowly drips glucose into the blood system keeping an individual’s energy levels in balance and makes the individual have a full feeling for much longer in between meals.

  • Glycemic Index diets that are low aid individuals in losing and managing weight that is healthy
  • Glycemic Index diets that are low increases the body’s insulin sensitivity
  • Glycemic Index low carbs will improve the management of diabetes
  • Glycemic Index low carbs reduces the hazard of diseases of the heart
  • GI low carbs improves levels of blood cholesterol
  • GI low carbs reduces hunger and keeps the individual fuller for longer
  • GI low carbs prolongs endurance physically
  • High Glycemic Index carbs aid in re-fueling carbohydrates stores after exercise

The basic technique for switching to a low Glycemic Index diet is quite easy. An individual does not need to count any numbers or do any type of mental arithmetic to make certain you are eating a low and healthy GI diet. Here are some tips to start with:

  • Use breads that are stone-ground flour, whole-grain or sour dough
  • Eat for breakfast cereals based on barley, bran and oats
  • Enjoy all other types of vegetables and fruits
  • Reduce amount of potatoes eaten
  • Enjoy noodles, quinoa, and noodles
  • Use Doongara or Basmati rice
  • Eat lots of salad vegetables with vinaigrette or dressing of lemon juice

There are lots of limitations of the Glycemic Index and the glycemic load and here are a few:

  • There is a scarcity of GI data – only about five (5) percent of foods have had the GI established for them
  • There are wide variations in GI measurements – measurements are not precise and values that are reported are usually averages
  • Preparation methods affect GI values – typically this elevates GI values
  • GI values are affected by any combination with other foods – foods like pizza usually create a higher glycemic response than the average of the ingredients
  • Individual responses in glycemic are difference – the rate difference individual digest carbohydrates vary and so are the glycemic responses from individual to individual
  • Reliance on GL and GI often leads to overconsumption – using these values as the only factor for deciding on your diet easily ends up with overeating fat as well as total calories

Here are some common low glycemic foods that make great snacks:

Pecans – Research has shown that by eating ¾ cups of pecans each day can actually clear the arteries and lower cholesterol. They are also full of B vitamins, copper, phosphorus, vitamins E and A, calcium, magnesium, folic acid and numerous essential nutrients

Almonds – Almonds have a very low Glycemic index and have no effect on ranges of blood sugar. After consuming a snack of almonds, individuals will not be hunger for several hours. They are rich in potassium, copper, manganese, calcium and selenium.

Walnuts – comprise 16 polyphenols, 3 tannins, and are full of omega-3 fatty acids. They also strengthen the immune system as well as fight cancer. They are great and help out with asthma, psoriasis, eczema and rheumatoid arthritis

List of  low glycemic foods

Low GI breakfast cereals

  • All-bran (UK/Aus) (30)
  • All-bran (US) (50)
  • Oat bran (50)
  • Rolled Oats (51)
  • Special K (UK/Aus) (54)
  • Natural Muesli (40)
  • Porridge (58)

Low Glycemic Index breads

  • Whole grain pumpernickel (46)
  • Soya and Linseed (36)
  • Whole Wheat (49)
  • Sourdough wheat (54)
  • Sourdough rye (48)

Low Glycemic Index vegetables

  • Frozen sweet corn (47)
  • Frozen green peas (39)
  • Eggplant (15)
  • Raw carrots (16)
  • Boiled carrots (41)
  • Broccoli (10)
  • Cabbage (10)
  • Cauliflower (15)
  • Chilies (10)
  • Mushrooms (10)
  • Lettuce (10)
  • Tomatoes (15)
  • Onions (10)
  • Red pepper (10)
  • Green beans (15)

Low Glycemic Index staples

  • New potatoes  (54)
  • Wheat pasta shapes (54)
  • Meat ravioli (39)
  • Tortellini (cheese) (50)
  • Brown rice  (50)
  • White long grain rice (50)
  • Yam (35)
  • Instant noodles ( 47)
  • Pearled barley (22)
  • Wheat tortilla (30)

Low GI Snack and Sweet food

  • Nut and Seed bar (49)
  • Snickers Bar (41)
  • Nutella (33)
  • Hummus (6)
  • Milk Chocolate (42)
  • Peanuts (13)
  • Cashew nuts (25)
  • Walnuts (15)
  • Nuts and Raisins (21)
  • Corn chips (42)
  • Jam (51)

Low Glycemic Index Fruits

  • Plums (24)
  • Cherries (22)
  • Peaches (28)
  • Canned peach (30)
  • Grapefruit (25)
  • Pears (41)
  • Apples (34)
  • Grapes (43)
  • Dried apricots (32)
  • Coconut (45)
  • Coconut Milk (41)
  • Oranges (40)
  • Prunes (29)
  • Strawberries (40)

Low Glycemic Index legumes

  • Butter beans (36)
  • Kidney beans (52)
  • Chick peas (42)
  • Lentils, red (21)
  • Lentils, green (30)
  • Blackeyed beans (50)
  • Yellow split peas (32)
  • Navy beans (31)

Low Glycemic Index Dairy

  • Whole milk (31)
  • Chocolate milk (42)
  • Skimmed milk (32)
  • yoghurt (23)
  • Custard (35)
  • Soy milk (44)

Remember – (and this is important) – there is so much variation between individuals and between foods, that is essentially no difference with foods having a difference of less than at least five (5) or ten (10) points on the glycemic scale.

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