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The low glycemic index food list 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.
Low Glycemic Index Foods and Diabetes
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.
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.
The Low Glycemic Index Food List
Score of 55 or less
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
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,
36 Fruit Yogurt
37 Whole Wheat Spaghetti
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,
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
Change Your Diet, Change Your Life
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.
Feel free to leave any question or comments below. Like and share on your favorite social media.
Thanks for reading, Tom