Low glycemic food list

Introduction and Benefits of Low Glycemic Foods

Foods with a low glycemic index are those whose values are 55 or less. They are very beneficial for the overall health of an individual because they prevent the occurrence of numerous severe medical conditions. Those types of foods include various sorts of fruits, soy milk, green leafy vegetables, yoghurts, beans, meats, legumes, nuts and breads.

Obesity is a major global health problem that has been associated with highly occurring disorders such as hypertension, type 2 diabetes, hyperinsulinemia, dyslipidemia, atherosclerosis and certain types of cancer. More than one billion adults worldwide are overweight, with ? 300 million clinically obese. The epidemic of overweight and obesity, which is rising worldwide, inflicts not only a reduced quality of life and large healthcare-associated costs, but also an increased risk of death.

Long term compliance to a low-GI diet may induce favorable metabolic effects.
A diet high in fruits and vegetables, whole grains and low fat dairy products are important for weight loss.
Reduced hyperinsulinaemia associated with a low-GI diet may reduce CVD risk through effects on oxidative stress, blood pressure, serum lipids, coagulation factors, inflammatory mediators, endothelial function and thrombolytic function.

After consumption of high GI foods, there is a large, rapid rise in the level of blood glucose, a large insulin response, and glucagons release is strongly inhibited. Low-GI foods may also delay the return of hunger, by slowing gastric emptying.

Many low-GI foods are high in fiber content, which prolongs the distension of the gastrointestinal tract, causing increased and prolonged secretion of the gut peptides cholecystokinin, ghrelin, glucagons, glucagons-like-peptid-1, and glucose-dependent insulinotropic polypeptide, all of which have been suggested as potential satiety factors.

✓ Fact confirmed: Metabolic effects of low glycaemic index diets Gabriela Radulian, Emilia Rusu, Andreea Dragomir, and Mihaela Posea; 2009 Jan 29

Food Items

Grains with a low glycemic index include whole wheat, barley, rye, white rice, buckwheat, long grain rice, boiled quinoa and brown rice.

Other staple foods with a low glycemic index include wheat and corn tortillas, chapatti, wholemeal and white spaghetti, lasagna, oat porridge, linguine, pizza, macaroni, noodles and muesli.

Breads with a low glycemic index include wholemeal, barley, white, honey and oats, rye, multi-grain and oat bran types of bread.

Fruits with a low glycemic index may come in their raw form, or they can be consumed in dried or canned form. They include apples, strawberries, apricots, prunes, bananas, plums, cherries, pineapples, dates, pears, grapefruits, peaches, grapes, oranges and mangoes.

Vegetables with a low glycemic index include carrots, yams, potatoes and sweet potatoes.

Beans, legumes, lentils and peas with a low glycemic index include baked beans, soya beans, black beans, pinto beans, black eyes beans, peas, butter beans, navy beans, chickpeas, mung beans, kidney beans and brownlentils.

Other Low Glycemic Foods

Nuts with a low glycemic index include cashew buts, peanuts and mixed nuts with fruits and raisins.

Meats with a low glycemic index include sushi, different types of sausages and salmon.

Soups with a low glycemic index include only tomato soup.

Bars with a low glycemic index include apple muffins, fruit bars, pound cake and snickers.

Biscuits, chips, cookies and crackers with a low glycemic index include digestive biscuits, banana cake, oatmeal biscuits, high calcium crackers, corn chips, cheddar cheese crackers, fruit cookies and oatmealcookies.

Yoghurts and probiotics with a low glycemic index include probiotic drinks, low fat yoghurts, non-fat yoghurts, probiotic yoghurts and several other types of yoghurt.

Other snacks with a low glycemic index include various different sorts of fruit strips.

Fruit juices with a low glycemic index include canned tomato juice, unsweetened apple juice, unsweetened pineapple juice, fresh carrot juice, unsweetened orange juice and several other sorts of packet fruit juice.

Other types of beverages with a low glycemic index include milo, cow milk, chocolate milk and soy milk.

Other food items with a low glycemic index include fruit spreads, fruit jams, maple syrup, lactose and fructose.