Products With Low Glycemic Index

Products With Low Glycemic Index

What is the glycemic index of products?

The glycemic index (GI) indicates the rate at which the body absorbs carbs from foods and increases the blood glucose level. To put it simply, GI is the amount of glucose formed during digestion.

What does it mean in practice? Products with a high GI are rich in net sugars and provide fast energy to the body. On the contrary, low GI foods increase the blood glucose slowly and steadily.

*To make it simple, a scoring scale of 100 units was developed: 0 means absence of carbohydrates, while 100 is pure glucose.

100 Best Low GI Products

These foods are most suitable for weight loss, for diabetics, as well as for long distance runners since they provide energy slowly and evenly.

Keep in mind that GI has nothing to do with calorie content, so consider both aspects when compiling a weekly menu.

Product

GI

Cranberries (fresh or frozen)

47

Grapefruit juice (with no added sugar)

45

Canned green peas

45

Brown basmati rice

45

Coconuts

45

Grapes

45

Orange fresh

45

Whole-grain toast

45

Whole-cereal flakes (with no added sugar or honey)

43

Guckwheat

40

Dried figs

40

Al dente pasta

40

Carrot juice (with no added sugar)

40

Dried apricots

40

Prunes

40

Black wild rice

35

Chickpeas

35

Fresh apples

35

Meat with beans

35

Dijon mustard

35

Dried tomatoes

34

Fresh green peas

35

Chinese noodles and pasta

35

Sesame

35

Oranges

35

Fresh plums

35

Fresh quince

35

Soy sauce (with no added sugar)

35

Low-fat natural yogurt

35

Ice-cream with fructose

35

Kidney beans

34

Nectarines

34

Pomegranates

34

Peaches

34

Dried fruit drink (with no added sugar)

34

Tomato juice

33

Yeast

31

Soy milk

30

Apricots

30

Brown lentils

30

Grapefruits

30

Green beans

30

Garlic

30

Fresh carrots

30

Fresh beets

30

Jam (with no added sugar)

30

Fresh pears

30

Fresh tomatoes

30

Low-fat cottage cheese

30

Yellow lentils

30

Blueberries, lingonberries, bilberries

30

Bitter chocolate (more than 70% cocoa)

30

Almond milk

30

Milk (any fat content)

30

Passionfruit

30

Fresh tangerine

30

Blackberry

20

Cherry

25

Green lentils

25

Golden beans

25

Fres raspberry

25

Red currant

25

Soy flour

25

Strawberries and wild strawberries

25

Pumpkin seeds

25

Gooseberries

25

Peanut butter (with no added sugar)

20

Artichokes

20

Eggplants

20

Soy yoghurt

20

Almonds

15

Broccoli

15

Cabbage

15

Cashews

15

Celery

15

Bran

15

Brussels sprouts

15

Cauliflower

15

Chilli

15

Fresh cucumber

15

Hazelnuts, cedar nuts, pistachios, walnuts

15

Asparagus

15

Ginger

15

Mushrooms

15

Zucchini

15

Onion

15

Pesto

15

Leek

15

Olives

15

Peanuts

15

Pickled cucumbers

15

Rhubarb

15

Tofu

15

Soybeans

15

Spinach

15

Avocado

10

Green salad

9

Parsley, basil, vanilla, cinnamon, oregano

5

As you can see, meat, fish, poultry and eggs are not included on the list, since they are almost carb-free. In fact, these are products with a zero GI.

How to reduce the glycemic index of foods and is it possible? There are several ways to reduce GI:

  • Products you choose should be high in fiber, then its total GI is lower;
  • Pay attention to the way of cooking. For example, mashed potatoes have higher GI than boiled potatoes;
  • Another way to lower GI is to combine proteins with carbs, because the latter increase the absorption of the former.
Continue Reading
Popular Posts
Comments (0)
no comments yet