Glycemic Index Food List

November 12, 2012

Glycemic Index Food List

Glycemic index of a food is the impact it would have on your blood sugar levels upon digestion. Glucose has the highest glycemic index of 100. Eating foods with a glycemic index of less than 55 may lower your risk of diabetes.

Fruits

Fruits are an essential part of any diet, and an important part of the low glycemic index food list. Cherries have the lowest glycemic index (GI) of less than 22 among fruits, closely followed by grapefruit at 25. Prunes and dried apricots have a GI of 29 and 30 respectively. Apples, canned peaches and fresh pears have a GI of 38. Bananas have a relatively high GI of 52. However, most fruits fall into the healthy glycemic index food list. Even a fruit cocktail can make into the list. Juices such as tomato juice have a rating of 38, while apple juice has a GI of 40. Hence, it is important to include lots of fresh fruits and juices in your diet. You should, however, remember that most preserved fruit juices have added sugars that will increase their GI.

Vegetables

Vegetables such as broccoli, cabbage, lettuce, mushrooms, onions and red peppers have a GI rating of 10, and are as important as fruits in lowering blood sugar levels. Other vegetables such as green peas and carrots also make into the low glycemic index food list. Most vegetables also contain significant amounts of complex carbohydrates such as fibers. These fill your stomach fast and consequently lower your calorie intake.

Dairy Products

Dairy products such as yogurt, milk and cottage cheese can also be included in the low glycemic index food list. Artificially sweetened yogurt has a GI of 14, followed by whole milk at 31. Premium brands of ice cream also have a GI rating of 38.

Rice, Grains, Breads and Potatoes

Certain grains and vegetables such as potatoes have a high GI rating. Hence, it is important to substitute these foods with low GI foods such as barley and yams. White rice has a GI of 38, while sweet potatoes and long grain white rice have a GI of 44. Foods such as whole wheat bread and sourdough have a higher GI of 53 but can still be included in the low glycemic index foods list. You should also learn to limit the amount of high glycemic foods you eat. Portion control is an important aspect of maintaining your blood sugar levels.

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