best low glycemic carbohydrate choices
carbohydrate food is one of big talking in glycemic index topic, today we show how to select low glycemic carbohydrate and What are the best low glycemic carbohydrate choices !
The low glycemic index food list provided below is definitively NOT yet another version of the same, tired regurgitated tabulations that you are likely elsewhere. Rather, our list is unique to this site.
A single, moderate serving size of each “best carb” item on our list provides substantive amounts of high-quality carbohydrate with a low glycemic load (10 or less).
These foods alone, or in combination, should satisfy the carbohydrate needs of persons of just about any culinary persuasion.
Foods are listed by increased glycemic load of a normal portion size. Food names are presented in the form of links take you to separate pages of our website that provides more details about the benefits of each food, practical information on availability, storage, and preparation.
List of the Best Low GI Carbohydrate Sources
Name Of Food GI Portion Size Carbs GL
Chana Dal 10 1/2 cup, cooked 17 2
Beans, Common 20 1/2 cup, cooked 14 3
Barley, hull-less* 22 1/2 cup, boiled 21 5
Lentils 29 1/2 cup, cooked 24 7
Soba Noodles 35 1 cup, (al dente) 25 9
Plantains, Green 40 2 avg. tostones 22 9
Pasta, whole wheat* 40 1 cup, (al dente) 25 10
Split Peas, Green 48 1/2 cup, cooked 20 10
Brown Rice, Long Grain 50 1/2 cup, cooked 21 10
GI – Glycemic Index (glucose=100)
Carbs – Net Available Carbs in grams (total carbs minus fiber)
GL – Glycemic Load of specified serving size
* Contains Gluten
*
Basis Of Selection for Our “Best Carbs” List
The selection of foods included in the list of “best carbs” provided above is based upon careful research and analyses of a number of respected sources, including current, original, peer-reviewed scientific and medical publications.
To make our list a practical and user-friendly guide to the best carbohydrate sources for low glycemic dieters, we have opted to greatly simplified it by using several common-sense approaches:
1. We Exclude Foods with Negligible Carbohydrate Content – you will not find such common foods as meats, poultry, fish, nuts and seeds, tofu, eggs, most vegetables, or alcoholic beverages included in our list.
These food types are so low in carbohydrate content that a glycemic index value simply cannot even be tested according to standard clinical protocols. The concepts of “glycemic index” and “glycemic load” were never intended to, and do not have, any practical applicability to such foods.
2. We Narrowly Focus Upon The “Best of the Best” – Rather than listing anything and everything that might be considered “low glycemic”, we have instead simplified and optimized the “best carbs” list presented above by focusing upon the relatively few foods that when properly selected and prepared give you the most “bang for the buck” in terms of their content of healthful nutrients to go along with the carbohydrates provided.
Using Our Best Carbs Food List
The listed whole grains, vegetables, fruits, and legumes help to promote good health by delivering a beneficial balance of vitamins, minerals, fiber, and essential phytonutrients, while still presenting a comparatively low glycemic impact when eaten in proper serving sizes.
Selections from this list can safely be used as the staple carbohydrate foundation of a healthful, low-glycemic diet, and should be regularly included in your main meals to help provide a wholesome, balanced dietary regimen.
The inclusion of moderate amounts of these foods as part of your regular diet can help you obtain sufficient fiber and carbohydrates without the need to consume impractical or unpalatable quantities of low density carbohydrate foods (e.g., green leafy vegetables).
Organic Foods – Always The Best Choice
Whenever possible, we suggest you choose the freshest possible organically grown selections of the listed foods.
The reason for this is that even though non-organic forms often contain only trace amounts of pesticides or unhealthy growth-enhancing chemicals, these toxic substances can bioacumulate – meaning they are retained in the body long after the foods that transported them into your system are digested and gone.
It is the long-term cumulative effects of such bio accumulated toxins that can interfere with your goal of achieving optimal health.
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