What Are Low GI Index Foods Lists?

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By Glyn Sheridan
eHow Contributing Writer

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High-fiber foods may be on the low-GI food list.

The glycemic index (GI) features a list of foods, each with a numerical rating that indicates how quickly that specific food will raise an individual's blood sugar once consumed. A low-GI food list includes only foods that release sugar gradually into the bloodstream.

Digestion

The low-GI ratings list foods whose carbohydrate content digests slowly, creating a steady increase in blood glucose over an extended period.

Fiber

Foods high in fiber are more likely to appear on a low-GI food index as fiber slows the absorption of carbohydrates and may prevent a blood sugar spike.

Complex Carbohydrates

Complex carbohydrates, such as beans, root vegetables and soy products, will appear lower on the GI index than will simple carbohydrates, like candies, cakes and sugary sodas that result in a quick spike in blood glucose levels.

Fat Content

Foods high in fat may appear on a low-GI index since fat slows the digestion of the food, reducing the risk of a glucose spike. Just because a food is on the Low GI list does not mean it is low-fat.

Preparation Methods

A low-GI index may include food preparation methods when ranking a food's glycemic load. When a food is grated, shredded or mashed, it becomes easier to digest, making a sugar spike more likely.