What is Food GI Index (glycemic index)?
Food GI Index (glycemic index) is the numerical index that categorizes the carbohydrates according to their response to the glucose from the human body. Food GI Index (glycemic index) scaled from 0 to 100, the higher the GI (Glycemic Index) count, the higher is the blood sugar counts. Glycemic index is usually counted by feeding a fixed portion of food to the test subject after an overnight fast and then calculating the blood sugar counts. The GI count is the best method to lower the blood glucose levels as well as the body weight.
Low Glycemic Index
More than 80% patients of type 2 diabetes suffer from obesity and high cholesterol levels. Eating low Glycemic food is very helpful for the overall health of a person. It helps a person to control the body weight, increase the insulin resistance, lower the risk factors of heart diseases and Polycystic Ovarian Syndrome (PCOS), maintain normal cholesterol levels, reduce craving for food, prolong physical endurance and retain the carbohydrate counts after a rigorous exercise.
Low Glycemic Index Food List: Vegetables
| Name | Glycemic Index |
| Artichoke | 15 |
| Asparagus | 15 |
| Broccoli | 15 |
| Cauliflower | 15 |
| Celery | 15 |
| Cucumber | 15 |
| Eggplant | 15 |
| Green Beans | 15 |
| Lettuce | 15 |
| Peppers | 15 |
| Snow Peas | 15 |
| Spinach | 15 |
| Summer squash | 15 |
| Tomatoes | 15 |
| Soy beans | 15 |
| Dried peas | 22 |
| Boiled beans | 16 |
| Boiled kidney beans | 29 |
| Boiled lentils | 29 |
| Zucchini | 15 |
| Chickpeas | 33 |
| Black-eyed beans | 41 |
| Boiled haricot beans |
38 |
| Carrots | 39 |
| Yam | 51 |
| Sweet potato | 54 |
| Onions | 10 |
| Cabbages | 10 |
However, it doesn’t mean that all the high glycemic foods must be avoided because those who are not suffering from diabetes, may need a rapid increase in the blood sugar levels. This is the reason many physical trainers advice the players to have high GI food immediately after a tiring workout or any other physical activity.
Low Glycemic Index Food List: Fruits
| Name | Glycemic Index |
| Apples | 38 |
| Apricots (dried) | 31 |
| Avocados | 44 |
| Cherries | 22 |
| Grapefruit | 25 |
| Grapes | 46 |
| Kiwi fruit | 53 |
| Bananas | 54 |
| Pear | 38 |
| Plum | 39 |
| Peach | 42 |
| Oranges | 44 |
Low glycemic diet plan is actually a diet plan that a person needs to follow at least for 28 days, which will help him/her maintain the proper blood glucose levels. Low glycemic index diet generally consists of proteins, low glycemic carbohydrates and omega-3 fatty acids. After following this diet plan for a month, the person can either switch to a balanced diet plan or continue with the same GI diet: low glycemic index foods. Is there any low glycemic food list that one can follow for better results? Yes, given below is a list of low glycemic index foods that you can refer in order to manage your daily diet.
Low Glycemic Index Food List: Others
| Name | Glycemic Index |
| Whole grain bread | 50 |
| Multi grain bread | 48 |
| Low fat yogurt | 14 |
| Chocolate milk | 24 |
| Fat free milk | 32 |
| Whole milk | 27 |
| Skimmed milk | 32 |
| Low fat ice cream | 50 |
| Soy milk | 31 |
| Peanuts | 15 |
| Marmalades and jams | 49 |
| Canned tomato soup | 38 |
| Chocolate bar | 49 |
| Macaroni | 45 |
| Spaghetti | 41 |
| Fettuccine | 32 |
| Vermicelli | 35 |
| Pound cake | 54 |
this post related with:
- HIGH AND LOW GLYCAEMIC INDEX (GI) FOODS
- low glucose foods list
- glycemic index photos of low glycemic index foods
- nutrition low GI foods