Low Glycemic
Food List






What is a Glycemic Index?

What does low-glycemic mean?

What is on a low glycemic food list?

Why is it a popular weight-loss modality and way to health?

The Glycemic Index (GI) is a ranking (0 - 100) of foods according to their impact on blood glucose levels.

Foods with a higher GI number raise blood glucose levels more than those with lower GI values.

Low-GI or low-glycemic foods have a value of less than 55.

A low-glycemic food plan can assist in weight management and has been shown to control or prevent diabetes.

When blood sugar (glucose) levels are high or spiking, it strains the pancreas because of increased insulin production.

Unstable blood sugar levels can lead to feelings of "energy crashes", light-headedness or diziness.



The Basic Rules of Low-Glycemic Eating

  • Eat foods in their natural state whenever possible
  • Don't use artificial sweeteners
  • Drink plenty of water daily
  • Eat foods that are hard to digest
  • Avoid white foods (white potatoes, white rice, white sugar)
  • Eat foods that are high in fiber
  • Eat at regular intervals



LOW GLYCEMIC FOOD LIST



BREADS

  • Barley Kernel Bread
  • Bulgar Bread
  • Fruit Loaf Bread, heavy, 1 slice
  • Mesquite Cakes
  • Mixed Grain Bread
  • Multigrain
  • Oat Bran Bread
  • Pumpernickel, 2 slices
  • Rye Kernel Bread, 80% kernels
  • Sourdough
  • Stone-ground Whole Wheat
  • Tortilla, corn
  • Whole Grain Pumpernickel
  • Whole-meal Rye


BREAKFAST CEREALS

  • All-Bran
  • Cereal Grains
  • Barley, Buckwheat, Bulgar

  • Muesli, toasted 60g
  • Oatmeal
  • Rice Bran 10g
  • Special K 30g
  • Sultana Bran 45g

DAIRY FOODS

  • Ice Cream, lowfat, 50g
  • Milk, full fat, 8oz
  • Milk, skimmed, 8oz
  • Milk, chocolate flavor, lowfat, 8oz
  • Yogurt, lowfat, fruit 200g


DESSERTS

  • Pound Cake, 1 slice 80g
  • Sponge Cake, 1 slice 60g


FRUIT

  • Apple, 1 medium
  • Apple Juice, unsweetened 8oz
  • Apricots, dried, 5-6 pieces
  • Blackberries, fresh
  • Blueberries, fresh
  • Cherries
  • Grapefruit, raw, 1 medium
  • Grapefruit Juice, unsweetened 8oz
  • Grapes
  • Kiwifruit, 1 raw, peeled
  • Lemons, fresh
  • Limes, fresh
  • Orange, 1 medium
  • Orange Juice, 8oz
  • Peach, fresh, 1 large
  • Peaches, canned natural juice 125g
  • Peaches, canned light syrup 125g
  • Pear, fresh, 1 medium
  • Pears, canned in pear juice 125g
  • Plums
  • Prunes
  • Raspberries, fresh, no syrup
  • Strawberries, fresh, no syrup
  • Tomato
  • Tomato Juice, 8oz


LEGUMES

  • Baked Beans
  • Beans, dried
  • Black-eyed Peas
  • Black Beans
  • Brown Beans
  • Butter Beans, boiled 70g
  • Chana Dal
  • Chick Peas, canned, drained, 95g
  • Kidney Beans, boiled 90g
  • Kidney Beans, canned, drained, 95g
  • Lentils, green & bean, dried, boiled, 95g
  • Lentils, red, boiled 120g
  • Lima Beans
  • Navy Beans
  • Pinto Beans, canned 95g
  • Pinto Beans, soaked, boiled 90g
  • Soya Beans
  • Split Peas, yellow, boiled 90g


MUFFINS

  • Apple Muffin, 1 without sugar
  • Apple Muffin, 1 with sugar
  • Corn Muffin, high-amylose


PASTA

  • Capellini Pasta, boiled 180g
  • Fettucini, cooked 180g
  • Fusilli Pasta Twists
  • Linguine Pasta, thick, cooked 180g
  • Macaroni, cooked 180g
  • Ravioli, meat-filled, cooked 220g
  • Spaghetti, protein-enriched
  • Spaghetti, white
  • Spaghetti, wholemeal, cooked 180g
  • Spiral Pasta
  • Spirale Durum, cooked 180g
  • Star Pastina, cooked 180g
  • Tortellini, cheese, cooked 180g
  • Vermicelli, cooked 180g


RICE

  • Parboiled Rice
  • Long Grain
  • Wild


SNACK FOODS

  • Cashews
  • Chocolate, dark, 6 squares 30g
  • Hummus
  • Peanuts, roasted, salted 75g
  • Ryvita Crispbread
  • Walnuts


SOUPS

  • Lentil Soup, canned 7oz
  • Lima Beans, broth
  • Minestrone, made with water, 1 cup
  • Tomato Soup, canned 7oz
  • White Teparies broth
  • Yellow Teparies broth


SUGARS AND SWEETENERS

  • Fructose, pure 10g
  • Lactose, pure 10g
  • Marmalade


VEGETABLES

  • Alfalfa Sprouts
  • Artichoke
  • Asparagus
  • Bean Sprouts
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Carrots, raw 70g
  • Carrot Juice 8oz
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Green Beans
  • Horseradish
  • Lettuce
  • Mushrooms
  • Nopal Prickly Pear Cactus
  • Okra
  • Onions
  • Peas, green, fresh, frozen, or boiled 80g
  • Peas, dried, boiled 70g
  • Peppers
  • Radishes
  • Spinach
  • Snow Peas
  • Sugar Snap Peas
  • Sweet Potato
  • Tofu, raw
  • Turnip Greens
  • Yam, boiled 80g
  • Zucchini Squash


This low glycemic food list is a great start to obtain normal blood sugar levels.

Many people wonder if a low glycemic diet is better than a low-carb diet?

The statistics and research show that low-glycemic provides a wider range of nutrients, whereas low-carb can be limiting and a low-carb / high-protein diet has its own list of complications.

The above low glycemic food list provides a person with plenty of great foods to choose from and the ability to eat a diet of a wide, interesting variety.



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