|  | Diet Nutrition | Nutrition

Foods With a Low Glycemic Value

If you are looking to control the amount of carbohydrates you eat, the glycemic index can be a helpful guide. It is a standardized measurement of how quickly foods containing carbohydrates are broken down into glucose in your bloodstream. The glycemic index is measured as a percentage with glucose or white bread used as a control. A low number would be between 1 to 55. Anything above 70 is high. Lower values are a better choice for your health. These foods take longer to break down, thereby helping to maintain an even glucose level in the blood. Some food groups have a wider selection of low glycemic foods than others.

  1. Fruits

    • Most fruits are on the low end of the glycemic index (GI). Apples, pears, cherries and strawberries have a low GI number. Fruits that are high on the glycemic scale include cantaloupe, watermelon, pineapple and sugar cane. Dried fruits including sultanas and dates also have a high GI value.

    Vegetables

    • Vegetables have a good selection of foods with low glycemic values. Some common ones include celery, Brussels sprouts, artichokes, green beans, mushrooms, sweet potatoes and onions. Vegetables to avoid are carrots, parsnips and beets.

    Grains

    • Grains all have high amounts of carbohydrates in them and it is best to stick to grains that have not been processed too much. Whole grains such as bran, brown rice and whole grain bread have lower glycemic numbers, whereas, white pasta, some breakfast cereals and white rice are all high.

    Legumes and Nuts

    • Legumes are a good low GI choice. Beans like soybeans, red beans, peas and lentils all have low glycemic values. Nuts, like cashews, peanuts and walnuts also have low glycemic numbers.

    Conditions

    • Glycemic values are helpful for those who have diabetes, as well as those who are trying to lose weight. Foods may change in value depending on how they are cooked. Boiled white potatoes have a medium GI number. They are lower on the GI scale than baked white potatoes. The riper a food gets, the more likely it will have a higher GI number. The GI measurement doesn't account for hereditary conditions that determine how fast glucose is processed in the blood stream. This means that the glycemic index number for any given food may vary from person to person. Glycemic index values do not say anything about other nutritional values of a food item.

Nutrition - Related Articles