60 Foods with a low glycemic index and how it affects your diet.
I’m sure you are very aware of that so called “sugar rush”. You may feel a burst of energy which is followed by the dreaded “sugar crash”. But what you might not know is the likelihood and intensity of that sugar rush is measured by a food’s glycemic index.
Some foods make your blood sugar shoot way up. This is because foods with more added sugars are way easier for your body to turn into glucose, the bodies main source of energy. This creates a spike in blood glucose levels really quickly.
Foods with a high glycemic index contain more added sugars and aren’t considered a sustainable source of energy. Overtime, when you eat too many of these foods, it becomes harder on your body to control your blood sugar and results in many health problems.
When it comes to eating healthy, people turn to portion control and counting calories as a way to guide their weight and health goals. However, not many people understand that the glycemic index of a food is an important factor in losing and maintaining health.
Here you will learn what the glycemic index really is and 60 foods with a low glycemic index to avoid that sugar rush and crash.
What is the Glycemic Index?
The glycemic index is a value given to carbohydrate-containing foods depending on how high or how quickly they increase your blood sugar levels.
The glycemic index of a food ranges from 1-100. Foods with zero-glycemic foods don’t contain any carbohydrates. These include meats, fish, and oils. On the other end, pure sugar has a glycemic index of 100. Low-glycemic index range from 1-55 and medium-glycemic foods range from 56-69. Finally, any food with a glycemic index above 70 is considered high and create a drastic spike in blood sugar levels.
Glycemic Index Ranges:
- Low: 1-55 (Foods with a low glycemic index – includes beans, dairy, some grains, and most fruits and vegetables).
- Medium: 56-69 (Foods with a medium glycemic index – includes bananas, raisins, and sweet potatoes).
- High: 70-100 (High-glycemic foods – includes sugar, ice cream, and heavily processed foods that are high in calories and fat).
How does it affect your diet?
The glycemic index of different foods is used as a tool for planning meals and guiding healthy food choices.
When you eat food, your body converts any carbohydrates into sugar. Your body then uses that sugar as energy, or stores it as fat. If there is not enough physical activity happening, your body stores the sugar as fat. Unless you are really active, eating a bunch of foods with a high glycemic index, will likely results in the food being stored as fat.
For weight management, it is important to know the glycemic index of the foods you like so you can pick and choose which options are better for you. There are a ton of different foods with low to medium glycemic indexes that are great options.
What happens when your blood sugar spikes?
A blood sugar spike occurs when your blood sugar rises after consuming foods and then drastically falls shortly after. This spike is caused by carbohydrates that contain high amounts of sugar, as well as high-glycemic foods.
Short term affects from blood sugar spikes and drops can cause you to feel tired, drowsy, and hungry despite just eating.
In the long-term, it may become hard for your body to effectively lower blood sugar levels on itself own and may lead to type 2 diabetes.
Summary:
The glycemic index is a way to measure the extent to which different foods raise blood sugar levels. High-glycemic foods cause spikes in your blood sugar levels and therefore, can cause lack of energy, hunger, and type 2 diabetes.
60 Foods with a Low Glycemic Index
When planning your meals, it is important to include as many foods with a low glycemic index as possible. Low-glycemic foods keep you feeling fuller long, control appetite, help in losing weight, and prevent various of health diseases.
Here are 60 foods with a low glycemic index.
Grains, Breads & Cereals
Eating breads and grains are really important because carbohydrates are your main source of energy. This is why a common side effect from the Ketogenic diet (little to no carbohydrates) is a severe lack of energy. When trying to lose weight or maintain weight, completely avoiding this category isn’t ideal. Our body needs a balanced diet including starches and grains.
Choosing low to medium-glycemic breads and grains typically offers more nutrition and is going to have less sugar. Therefore, it is a healthier option than those with on high-glycemic index.
These foods include:
- Barley
- Whole grain breads
- Oat bran/rice bran cereals
- whole-grain pasta
- Corn tortilla
- Spaghetti, white
- Spaghetti, whole meal
- Rice & Udon noodles
- Chapetti
- Whole grain bread
- Brown rice
- Whole grain rice
- Sour dough bread
Click here for exact GI Index of foods.
Fruits
Most fruits have a low glycemic index and are also packed with different vitamins and fiber. Many people say you should avoid fruits because of it’s sugar, however, fruits are among the healthiest foods you can eat. Some include:
- Cherries
- Strawberries
- Grapefruit
- Apples
- Oranges
- Pears
- Peaches
- Grapes
Some fruits with a medium-high glycemic index include watermelon (76), pineapples (66), banana (62), and mango (60).
Vegetables
Vegetables are also a category of foods you can’t get enough of. When it comes to the glycemic index of vegetables, most have a low glycemic index and are extremely nutrient packed.
Low glycemic index vegetables:
- Cucumbers
- Mushrooms
- Artichokes
- Broccoli
- Cauliflower
- Cabbage
- Eggplant
- Bell peppers
- Zucchini
- Green beans
- Lettuce
- Onion
- Greens (spinach, kale, collards)
- Green peas
Medium to high GI vegetables include carrots, plantains, sweet potatoes, yams, pumpkin, tomatoes and sweet corn.
Dairy
- Skim, low-fat and whole milk
- Greek yogurt
- Cheese (cheddar, swiss, mozzarella, brie, feta)
- Cottage cheese
- Ricotta cheese
- Soy milk
- Soy yogurt
- Unprocessed cheeses
Nuts and Legumes
Many nuts and legumes have low glycemic index due to their high fiber and high resistant starch content.
Some include:
- Chickpeas
- Kidney beans
- lentils
- Soya beans
- Walnuts
- Pistachios
- Macadamias
- Almonds
- Cashews
- Peanuts (& peanut butter)
- Seeds (pumpkin, sunflower, chia, flex)
- Hummus
Sweets
Everyone has some what of a sweet tooth, some more than other. Fortunately, if you are wanted to opted for a healthier alternative, go for something with a low glycemic index.
Some include:
- White chocolate
- Coconut sugar
- Dark chocolate (+70% cocoa)
- Low-carb peanut butter cookies
- Greek yogurt ice cream
You can make any dessert low glycemic with easy healthier substitutions.
Low-Glycemic Recipes:
Try out these recipes containing low-glycemic foods:
3 Ingredient Everything Greek Yogurt Bagels
The Ultimate Taco Zucchini Boats
“If you keep good food in your fridge, you will eat good food.” – Errick McAdams
“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable.” – Horace
References:
Best and Worst Fruits for Diabetics
Harvard Health Publishing: Glycemic Index for Foods
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