What is the Glycemic Index?
The glycemic Index is a guideline for choices of food for those who have diabetes and is also a database of foods that are good for those who have diabetes and research around them. This means that each food is assigned a value that relates to the glycemic index and this value is shows how quickly these foods can increase blood sugar levels. Foods that are considered to be low on the glycemic index are good for blood sugar levels because they release into the blood stream slowly, while on the other hand, foods that are high on the glycemic index release into the blood stream quickly causing blood sugar levels to change quickly. You may be wondering where you can find the best low gi foods list or if there is a low glycemic diet plan, the answer is yes. Here we will provide not only a low glycemic diet plan but also a glycemic index food list to give you a general overview of what a low gi foods list looks like.
Glycemic Index Food List
Here is our low gi foods list that has been provided for us by the Harvard Medical School. This glycemic index food list can help you understand which types of foods can negatively and positively affect your blood sugar levels. When you are looking at this chart it’s important to keep in mind the following:
- Low GI is 1 – 55
- Medium GI is 56 – 69
- High GI is 70 and up
High Carbohydrate Foods:
- White wheat bread 75
- Whole wheat bread 74
- Specialty grain bread 53
- Unleavened wheat bread 70
- Wheat roti 62
- Chapatti 52
- Corn tortilla 46
- White rice 73
- Brown rice 68
- Barley 28
- Sweet corn 52
- Spaghetti 49
- Rice noodles 53
- Udon noodles 55
- Couscous 65
Breakfast Cereals:
- Museli 57
- Cornflakes 81
- Rolled Oats 55
- Instant oat porridge 79
- Wheat Flake Biscuits 69
Fruit and Other Fruit Products:
- Whole Apple 36
- Whole Orange 43
- Whole Banana 52
- Whole pineapple 59
- Whole mango 51
- Watermelon 76
- Dates 42
- Peaches in a can 43
- Strawberry jam or jelly 49
- Apple juice 41
- Orange juice 50
Vegetables:
- Boiled potato 78
- French fries 63
- Boiled carrots 39
- Boiled sweet potato 63
- Boiled pumpkin 64
- Plantain 55
- Boiled taro 53
- Vegetable soup 48
Dairy Products and More:
- Whole milk 39
- Skim milk 37
- Ice cream 51
- Yogurt 41
- Soy milk 34
- Rice milk 86
Legumes:
- Soya beans 16
- Lentils 32
- Kidney beans 24
- Chickpeas 28
Snacks:
- Chocolate 40
- Popcorn 65
- Potato chips 56
- Soft drink 59
- Rice crackers 87
Sugars:
- Fructose 15
- Sucrose 65
- Glucose 103
- Honey 61
After looking through this list, it may feel like it’s difficult to stay within low glycemic index foods, but it is not. There are many tips for a low glycemic diet plan because they follow closely the glycemic index and its information.
Low Glycemic Diet Plan Tips
The whole point of a low glycemic diet plan is to make sure to eat foods that are less likely to create an increase in blood sugar levels. This means that this type of diet doesn’t focus on portion sizes but instead focuses on the types of carbohydrates and which are best to maintain healthy blood sugar levels. Low glycemic diet plans can be helpful for losing weight, maintaining a healthy weight, meal planning and maintaining blood sugar levels. Tips for a low glycemic diet plan can include the following foods, falling into low, medium and high categories.
- Low GI foods can include: green vegetables, fruits, carrots, legumes and bran breakfast cereals
- Medium GI foods can include: sweet corn, bananas, pineapples, raisins, oat breakfast cereals and rye bread
- High GI foods include rice, white bread and potatoes.
Before making major diet changes, especially if you’re a diabetic, it’s best to consult your doctor to make sure that the diet you would like to follow is best for you.