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High Carbohydrate Low Glycemic Foods

High carbohydrate foods with low glycemic indexes have less of an impact on blood sugar as they are digested. The glycemic index indicates the amount of impact a carbohydrate makes on the blood sugar as it's digested. High carbohydrate foods with a low glycemic index are available in many forms. Many fruits and vegetables and some dairy products offer a selection of high carbohydrate foods that have a low glycemic index.

  1. Glycemic Index Levels

    • Not all carbohydrates have the same glycemic index. Carbohydrates can be high, intermediate, or low in glycemic value. Carbs with a glycemic index of 70 to 100 are high glycemic carbs. Carbs with a glycemic index of 56 to 69 are intermediate glycemic carbs. Carbs with a glycemic index of 55 or less are low glycemic carbs. Low glycemic carbs are important in the control of blood sugar. Diabetics especially benefit by eating carbs with a low glycemic index.

    Fruits

    • Carbohydrates in the form of fruit offer a few options for high carb and low glycemic foods. An apple has 16 carbs with a glycemic index of 34. Oranges have 11 carbs with a GI of 42. Bananas provide 24 carbs with a GI of 52. One cup of grapes has 18 carbs with a GI of 46. Dried apricots have a high carb count of 28 with a GI of only 31.

    Vegetables

    • Several vegetables have a high carb count while remaining on the lower end of the glycemic index. One half cup of sweet corn has a carb count of 17 and a GI of 54. One cup of tomato soup has 17 carbs and a GI of 38. Baked beans have a carb count of 15 and GI of 48. Lentils have 18 carbs and a 29 GI. Kidney, lima, and garbanzo beans, all have a carb count over 24 and a GI less than 32.

    Bread and Dairy

    • Bread labeled 100 percent whole grain has a carb count for one slice of 13 and a GI of 51. Reduced fat fruit yogurt has a carb count of 24 and a GI of 27. One cup of skim milk has 13 carbs and a GI of 32.

    Low Carbohydrate

    • There are two low glycemic foods that also are low in carb content. One medium raw carrot has only 6 carbs and a GI of 47. One half cup of peas has 7 carbs and a GI of only 48.

    Higher Glycemic Index

    • Foods to avoid due to high glycemic value include russet potatoes, waffles, whole wheat bread, white bread, bagels, stuffing, and graham wafers. Intermediate foods include spaghetti, rice, oatmeal, bran muffin, blue berry muffin, ice cream, and raisins.

    Checking the Value

    • The Glycemic Index Foundation website has an online glycemic index data base for searching glycemic values in food. Diet and Fitness Today's website offers a search in a range of options that include search by foods and food categories. GIlisting.com has search options for glycemic index by food categories, food name, and glycemic index value.

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