Low Glycemic Index Food List

 

low glycemic index food list
Even some vegetables have a high sugar content.

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The glycemic index is a list of foods that are given a numerical value based on how quickly or how slowly the carbohydrates it contains can increase blood glucose levels.

This has profound ramifications in regard to diabetes, heart disease, obesity, cancer, and health in general.

Foods that rank high in the glycemic index are generally considered to be potentially problematic. Conversely, foods on the low glycemic index food list are generally considered to be ideal for human consumption.

The glycemic index includes both real, natural foods, as well as foods that have been processed.  Carbohydrates that have a low number (55 or lower) are digested more slowly, absorbed and metabolised more slowly, and the result is a gradual rise in blood glucose levels as well as, insulin levels.

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Low Glycemic Index Foods and Diabetes

low glycemic index food list
The glycemic index was developed to help diabetics.

The glycemic index was originally developed to help suggest appropriate carbohydrates for diabetics.

Opting for low glycemic index foods over high glycemic index foods will help manage your blood glucose and decrease your body’s insulin demand.

As 85% of all diabetics are Adult Onset, or Type 2 diabetics, eating a low GI diet will be beneficial in most cases.

There is a great deal of proof that diets based on eating low GI foods not only help in controlling type 2 diabetes, but actually lower the risk of developing it in the first place.

An important thing to keep in mind is portion control. Even if you eat a low GI diet, if you eat too many carbs at one time, you can defeat the purpose of controlling your blood glucose levels.

It is better to eat smaller meals more often, spaced evenly  throughout the day, than to eat a few large meals.

Type l diabetics are under much more scrutiny of their diet, and of course must take insulin injections. As a result, it is imperative that they control their dietary intake, and are under the direction of a doctor for these purposes. Controlling their blood sugar is vital to their daily life, and their very existence.

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Low Glycemic Index Foods and Obesitylow glycemic index food list

Eating low glycemic index foods can have a profound impact on obesity.

Most of us know by now, that being significantly overweight is an unhealthy physical state.

Obese people are far more likely to have heart problems, cancers, and many other chronic disease states compared to those that are not overweight.

This is not to say however that if you are not overweight, it is ok to eat a lot of high glycemic index foods, and/or processed, refined foods.

The good news is that often times the cause of obesity, or one of the causes of it is eating high glycemic index foods. It can also be traced to eating processed, refined, fried, and chemical additive laden foods(I hesitate to even call them foods).

Often times high glycemic index foods, and processed/refined foods are one and the same. You will find many garbage, processed foods on the high end of the glycemic index.

What this means to you is that if you consciously choose foods from the lower end of the glycemic index, and avoid the foods on the high end, you will likely lose some weight, and as a result improve your overall health.

This could mean that you will lower your risks of all the dreaded diseases that are related to being obese like heart disease, and cancer.

When you eat high glycemic foods they absorb, and digest into the blood stream rapidly causing increasing insulin levels, and blood sugar levels to rise quickly.

The sugar is turned into glucose which your body burns as energy.  What is left over is turned into glycogen, and stored in your liver, and muscles to be used betweeen meals. Anything else left over is stored as fat.

Simply put, the lower glycemic foods are used by the body, and not stored as fat. Keep in mind that even low glycemic foods if eaten in excess, can have negative effects on your body, and your weight loss efforts.

It is overall more beneficial to eat raw, organic, real foods such as fruits, vegetables, nuts, seeds, and legumes that are high on the glycemic index than to eat processed, refined, fried, chemical laden foods that are low on the glycemic index.

These real foods are whole foods, and contain fiber, and other beneficial constituents such as vitamins, minerals, and enzymes.

From a weight loss, and a diabetic perspective however, it is best to stay on the low end of the glycemic spectrum. Ideally, eat raw, whole, organic real foods the are also low glycemic foods.

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The Low Glycemic Index Food List

Low glycemic index food list
Low glycemic foods are 55 or less

Score of 55 or less

6 Hummus

10 Zucchini, Brussel Sprouts, Turnip Greens, Chinese Cabbage

14 Peanuts, Plain Yogurt, Lowfat Yogurt

15 Bamboo Shoots, Broccoli Rabe, Butternut Squash, Tomatoes, Spinach, Kale, Leeks, Lettuce, Okra, Olives, Onions, Peppers, Pickles, Snow Peas, Summer Squash, Almonds, Green Beans, Cucumber, Celery, Eggplant, Cauliflower, Asparagus, Low Fat Artificially Sweetened Yogurt,

16 Boiled Soybeans

20 Artichoke, Raw Bamboo Shoots, Beet Greens, Collard Greens

22 Cherries

23 Cashews

25 Grapefruit, Barley, Blueberries

27 Rice Bran, Whole Milk

28 Link Sausage

30 Garlic, Boiled Turnips, Black Beans, Soy Milk

31 Dried Apricots

32 Fettuccine, Skim Milk, Chocolate Milk,

33 Chickpeas

35 Vermicelli

36 Fruit Yogurt

37 Whole Wheat Spaghetti

38 Apples

39 Pinto Beans, Meat Ravioli, Cooked Carrots

40 Fava Beans, Matzo Bread, Broad Beans, Horse Beans, Dried Figs, Apple Juice

41 Kidney Beans, Strawberries, Lentils

42 Peaches, Bran Cereal

43 Soy Milk, Butter Beans,

44 Oranges

45 Carrot Juice, Whole Wheat Bulgar, Split Peas, Cranberries, Coconut, Plantains

46 Lima Beans, Baby Lima Beans

47 Raw Carrots, Banana Bread, Parboiled Rice

50 Brown Rice, Basmati Rice, Cheese Tortellini, Hubbard Squash, Cranberry Juice

51 Strawberry Jam

53 Quinoa, Spaghetti, Pears, Orange Juice, Grapes

54 Navy Beans, Potato Chips, Tomato Soup, Sweet Corn, Bananas

55 Honey, Plums

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Change Your Diet, Change Your Life

low glycemic index food list
A healthy diet may be the most important thing you can do for your health.

Diet is one area of our lives that we have almost complete control.

There is no other area of our lives that has more of an impact on how healthy we will be, how fit we will be, how good we will feel, and how long that we live than what we eat and drink.

Oftentimes it only takes some small, simple changes in order to bring about profound, positive results.

By concentrating on a more raw, organic, non-processed diet we can bring about significant life changes. Choosing to eat from the low glycemic index food list is a very good place to start.

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2 thoughts on “Low Glycemic Index Food List”

  1. Really nicely written and informative! I’m really into developing my diet into something that is time-efficient, within my budget and healthy all at the same time, and I reckon your Low GI Index could be quite a nice go-to resource to consider that element of my diet.

    Thanks for sharing this!

    1. Hi Steven, thank you for your comments, and compliment. Yes, I agree. The Low GI Food List is a good diet reference. Tom

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