Low Glycemic Index Diet Foods
The glycemic index measures the effect certain foods have on blood glucose levels. High glycemic index foods will raise blood glucose much faster than low glycemic index foods. The two foods used as a reference for determining the glycemic index of any food are white bread and glucose (sugar), which both have an index of 100. A low glycemic index diet may be used to control weight, diabetes and be an aid in reducing risk for cardiovascular disease.
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Vegetables and Legumes
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Foods low on the glycemic index have a value of 50 or less in comparison with the reference foods which are 100. Vegetables and legumes that are considered low on the glycemic index include chickpeas, cooked beans, lentils, soy beans, green peas, sweet potatoes, butter beans, split peas, kidney beans and baked beans.
Fruits
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Fruits have naturally occurring sugars but still can be used in a low glycemic index diet since many contain fiber, which slows the digestion of these foods and allows blood sugar to rise at a lesser pace. These foods include oranges, unsweetened apple juice, apples, pears, grapefruit, grapes and peaches.
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Grains and Pasta
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Grains and pastas in the low glycemic category are bulgur, barley, spaghetti, whole wheat spaghetti, wheat kernels and instant rice. Foods like waffles, doughnuts, bread and cornmeal are relatively higher on the index and not considered appropriate for a low glycemic index diet.
Dairy
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Dairy can be enjoyed on a low glycemic diet as well. Foods, such as low-fat yogurt, skim milk and whole milk, all fall well under the glycemic index of 50. Ice cream is considered a medium glycemic index food (between 50 and 70) and ranks around 62 on the index. High glycemic index foods fall in the area of 70 and above.
Other Foods
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Snacks like peanuts, corn chips, and chocolate are also lower on the glycemic index. Sweeteners, such as fructose and lactose, are preferred for low glycemic index diets, where as honey and sucrose fall in the upper range and will raise blood glucose levels. Foods high in protein and fat raise blood glucose very little and as a general rule are not listed on the index.
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References
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