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Low Glycemic Information

As the American Diabetes Association explains, the glycemic index is a measure of the effect that a food containing carbohydrates has on blood glucose levels. Glycemic index values are calculated by comparing a food's effect on blood glucose levels with the effect of a reference food, typically glucose. (White bread may also occasionally be used as a reference.) A food with a GI of 55, for instance, causes a blood glucose level increase of 55 percent in comparison to the increase in blood glucose levels produced by consuming glucose.

  1. Low Glycemic Foods

    • According to the Joslin Diabetes Center, low glycemic foods are usually foods that contain a lot of fiber, such as legumes and whole wheat bread. Foods with higher amounts of fat also tend to have lower glycemic index values. As the American Diabetes Association notes, low glycemic foods are also usually foods that are less processed, although this is not always the case. White potatoes, melons and pineapples, for instance, all of which are unprocessed, whole foods, have high glycemic index values. Make sure to consult a glycemic index reference before assuming a food has a low GI.

    Factors Impacting a Particular Food's GI

    • As the American Diabetes Association explains, the glycemic index of a particular food may vary depending on how it is prepared. More processed versions of a particular food usually have GI values; for instance, a mashed potato has a higher glycemic index than a baked potato. Cooking method also impacts GI; for example, soft pasta has a higher glycemic index than pasta cooked al dente. Even the level of ripeness can impact GI, as very ripe fruits or vegetables typically have higher glycemic index values than less ripe options.

    Low Glycemic Meals

    • The GI value of a particular food is based on that food being eaten in isolation, according to the American Diabetes Association. When that food is eaten in combination with other foods, the actual effect on your blood glucose level may be quite different. Eating a higher glycemic food with lower glycemic foods or with fats or protein sources can lower the impact that a high GI food has on your blood sugar.

    Glycemic Load

    • When planning low glycemic meals, keep in mind that it also matters how much of a particular food you eat. As the Linus Pauling Institute explains, glycemic index only measures the rise in blood sugar produced by a set amount of food. In reality, the rise in blood glucose also depends on glycemic load, a measurement that takes into account both the GI of a particular food and how much of it you actually consume.

    Health Benefits

    • According to the Linus Pauling Institute, research suggests that eating a low glycemic diet reduces your risk for developing type 2 diabetes and cardiovascular disease. Low glycemic diets may also aid in weight loss and improve control of blood glucose levels in patients with type 1 and type 2 diabetes.

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