The
basics
Glycemic Index is a scale
that ranks carbohydrate-rich foods by how much they raise blood
glucose levels compared to glucose or white bread.
When you eat food that
contains carbohydrates, the sugar (glucose) from the food breaks
down during digestion and gives you energy. After you eat, your
blood glucose level rises; the speed at which the food is able to
increase your blood glucose level is called the “glycemic response.”
This glycemic response is influenced by many factors, including how
much food you eat, how much the food is processed or even how the
food is prepared (for example, pasta that is cooked al dente – or
firm – has a lower glycemic response than pasta that is overcooked).
Below is a list of
Low Glycemic Foods.
Yogurt low-fat 14
Peanuts 15
Artichoke 15
Asparagus 15
Broccoli 15
Cauliflower 15
Celery 15
Cucumber 15
Eggplant 15
Green beans 15
Lettuce, all
varieties 15
Low-fat yogurt,
artificially sweetened 15
Peppers, all
varieties 15
Snow peas 15
Spinach 15
Young summer squash
15
Tomatoes 15
Zucchini 15
Soy beans, boiled 16
Cherries 22
Peas, dried 22
Milk, chocolate 24
Pearl barley 25
Grapefruit 25
Milk, whole 27
Spaghetti, protein
enriched 27
Kidney beans, boiled
29
Lentils green, boiled
29
Soy milk 30
Apricots (dried) 31
Milk, Fat-free 32
Milk ,skimmed 32
Fettuccine 32
Chickpeas 33
Rye 34
Milk, semi-skimmed 34
Vermicelli 35
Spaghetti, whole
wheat 37
Apples 38
Pears 38
Tomato soup, tinned
38
Plums 39
Ravioli, meat filled
39
Carrots, cooked 39
Apple juice 41
Wheat kernels 41
Spaghetti, white 41
Black-eyed beans 41
All-Bran 42
Peaches 42
Chickpeas, canned 42
Oranges 44
Lentil soup, tinned
44
Carrot juice 45
Macaroni 45
Pineapple juice 46
Grapes 46
Grapefruit juice 48
Multi grain bread 48
Rice, parboiled 48
Baked beans, tinned
48
Porridge, non instant
49
Chocolate bar; 30g 49
Jams and marmalades
49
Whole grain 50
Barley, cracked 50
Yam 51
Orange juice 52
Kidney beans, tinned
52
Lentils green, tinned
52
Kiwi fruit 53
Bananas 54
Sweet potato 54
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