What is a List of Low Glycemic Foods?
What is a List of Low Glycemic Foods? The glycemic index of foods is a calculation of ranking foods and how they affect blood sugars. Diabetics especially want LOW GI foods. It’s important to know which foods are good or bad when it comes to blood sugar levels being affected. Foods fall into three categories when it comes to their affect with blood glucose levels. There are high, medium, and low glycemic index foods.
So the ratings for each glycemic index group are as follows:
- Low- 55 or under
- Medium- 56-69
- High- 70 or higher
It’s very beneficial as a diabetic to follow a low glycemic diet because the results can be a lowering of your risk for heart disease, losing weight, and of course lowering your blood glucose levels which is crucial for controlling your type 2 diabetes. If you know anything about diabetes, you know that when consuming carbohydrates, it’s up to your digestive system to break them down into simple sugars that will enter into your bloodstream.
There are different kinds of carbs that have distinctive effects on your blood glucose levels. That’s where the glycemic index comes in. Different foods have their own unique rate at how they raise your blood glucose levels in comparison to absorbing 50 grams of glucose, and this is used as a particular food that is a reference and has the GI value of 100. Note above how the different levels of glycemic foods are categorized.
You obviously want to have foods that are low and in the 55 and under “low” category. The reason is simple. These foods are more slowly absorbed and digested. The result is they cause a much smaller and slower rise in your blood glucose levels. This is exactly what you want when you have type 2 diabetes.
On the opposite side, you should avoid foods that are on the list of high glycemic of 70 and higher. These get digested and absorbed very fast and this results in a much quicker raising and dropping of your blood glucose levels. It’s important to note that only carbohydrate foods have GI values.
This means that you will find foods below without carbs that are not on the GI list:
*Oils and Fats– margarine,olive oil, and butter (there are others too)
*Meat- Pork, eggs, lamb, beef, and chicken(just to name a few)
*Nuts- Walnuts, macadamia nuts, cashews, almonds, and pistachios (nuts are safe)
*Spices and herbs- Basil, garlic, salt, and pepper
*Seafood and fish- Examples are tuna, sardines, salmon, and trout
Other Benefits of a Low GI Diet
*Cancer- By following a low glycemic diet you run a lower risk of some cancers such as: colon, endometrial, and breast cancer. So it’s advantageous to avoid the high glycemic foods. Do everything you can do to prevent cancer!
*Weight loss- There have been studies on low GI diets in regards to weight loss. In a five to ten week study, the results of healthy adults were that they lost between 1-4 pounds. So have the low glycemic index foods to lose weight and curb your diabetes.
*Cholesterol- You can improve your cholesterol levels on a low GI diet. Results have shown that LDL cholesterol can be lowered by almost 9% and total cholesterol lowered by almost 10%! This surely has positive effects against having a stroke or heart attack. So this is another great reason to only have foods that are low GI.
*Heart disease- Other research performed showed that folks following a high GI diet had more of a 25% chance of developing heart disease compared to those folks who were on the low glycemic index diet. Keeping with the Low GI foods is always going to be the way to go. It will help keep your heart healthy. It’s common sense.
The Importance of Low Glycemic Foods
So we are all different when it comes to different blood glucose levels and how we process the glucose. The fact is that your body can handle glucose much better when your numbers are in the normal range. If you are insulin resistant, prediabetic, or currently have diabetes, then is even more critical.
While you want to be sure that you’re consuming foods in the low end of the glycemic index chart, it should be noted that the GI does not account for the portion size that you have. How the GI is calculated is that your blood sugar gets raised by not only what the level is but exactly how much food you are eating at the time.
So in light of this a new rating was established called the glycemic load or GL. What the GL does is it takes into account the amount of grams for each serving and the level of GI of the carbohydrates as to how they affect blood glucose levels. The GI is more important than the GL, but you should still keep an eye on your GL according to the Glycemic Index Foundation.
The foundation recommends keeping your GL under 100 each day.
This is their ranking for GL:
Low- 10 or under
Medium- 11 to 19
High- 20 or higher
Here is a Chart of General Foods on the Glycemic Index Levels
List of Low Glycemic Index Foods (55 or less)
All numbers are approximate:
Brussel sprouts 14
Carrots, raw 46
Green beans 14
Okra, raw 14
Summer squash 14
Summer squash 14
Legumes and Nuts
Black Beans 30
Kidney beans 41
Chocolate milk 32
Skim milk 32
Yogurt, low fat, sweetened 45
Yogurt, plain 13
Breads, Cereals, and Grains:
Banana bread 47
Bran cereal 42
Brown rice 50
Ravioli, meat 39
Rice bran 27
Spaghetti, whole wheat 37
Tortellini, cheese 50
List of Medium Glycemic Index Foods (56-69)
Sweet potato 60
Legumes and nuts:
Lentil soup 62
Pinto beans 63
List of High Glycemic Index Foods (70 and higher)
Potato, mashed 99
Breads, Cereals, and Grains:
Bread stuffing 105
Corn Flakes 80
French bread 94
Oatmeal, instant 79
Pita bread 81
Pumpernickel bread 70
Rice Krispies 117
Rice, brown 78
Rice, white 82
Shredded Wheat 74
Wheat bread 96
White bread 69
Legumes and nuts:
Black bean soup 92
Kidney beans 73
Split pea soup 85
Details of Some Low GI Foods and Their Scores:
These are the foods that are going to help you with your blood sugars and diabetes!
*Broccoli- GI:10- To me this is a superfood and perhaps my favorite vegetable. It can help to prevent cancer and has anti-inflammatory properties. You get plenty if minerals and vitamins and fiber as well.
*Peanuts- GI:13- We all like to snack but it always has sugar,right? Forget the sugar. It’s a killer! Well peanuts are a great choice for a snack and they are low with a count of 13.
*Tomatoes- GI:15- I love tomatoes and at a rank of 15 they are another great choice for a low GI food. They also help in the prevention of cancer and heart attacks.
*Mushrooms- GI:10- Mushrooms are extremely beneficial for you and can also help with their anti-cancer properties as well as keeping your glucose down.
*Apples- GI:34- An apple a day keeps the doctor away as they say, right? Apples can also provide you with loads of fiber, vitamins, and minerals. They are low in fat and calories and help to fill you up. Wash and eat. How much easier can it get?
*Beans-GI:40-52- The GI score depends on the particular bean that you have but they are all on the low side and are healthy. Black beans are extremely healthy for you. But any beans are great for lowering your blood sugars!
*Strawberries-GI:40- These are another favorite of mine. They may not be as low as other fruits when it comes to GI and sugar, but they are still beneficial as long as you don’t overdo it. They are packed with antioxidants!
*Cherries-GI:22- Cherries are low in fat and calories too. They provide Vitamin A and Vitamin C and are great for blood glucose and helping to prevent gout.
*Oats-GI:51- Oats are another awesome choice to keep your blood sugars down and keeping them stable. They aid with lowering your blood pressure and your cholesterol levels.
*Kale-GI:3- Okay, this might be the ultimate vegetable when it comes to your blood sugars and overall health. With a glycemic of only 3 there’s never a concern for your blood glucose raising at all. It provides a ton of Vitamin A and Vitamin C and potassium as well. Of course, kale has few calories and fat.
*Grapes-GI:43- They do have a sweet taste to them and they are still on the low GI list with a rank of 43. Grapes are a fruit that you don’t want to overdo.
What is a list of low glycemic foods? I hope that I’ve provided you with enough information to help you. Following a diet that is low glycemic can be very healthy and good for you if you have diabetes. But the thing is that it’s not perfect. You still must be cautious about what you consume. It’s very wise to discuss this with your physician first. The low GI diet has great benefits including, losing weight, cutting your risk of heart disease, and type 2 diabetes, and of course lowering your blood sugars. That’s what it’s all about!
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