Low Glycemic Foods

Glycemic Index diets encourages the daily intake of good carbohydrates. These “good” carbohydrates would be considered BAD if you are on a low-carb weight loss program. Low Glycemic Foods diet programs focus on eating a balanced combination of foods in moderation. The balance and moderation maintains a healthy blood sugar level and caloric intake including proteins, fats and carbohydrates.

Low Glycemic Foods:

Fresh and Dried Fruits:

Food Glycemic Index

Berries (most) 10 or less

Plums (raw) 24

Grapefruit 25

Peaches (raw) 28

Plums (dried) 29

Apples (dried) 29

Pears (dried) 29

Apricots (dried) 31

Apricots (raw) 34

Peaches (dried) 35

Apples (raw) 37

Pears (raw) 37

Oranges 40

Legumes (Beans, Lentils, Peas; Dried and Boiled)

Black Beans 20

Pinto Beans 24

Kidney Beans 25

Split Peas 27

Green Lentils 29

Navy Beans 30

Black-eyed Peas 35

Chickpeas 35

Whole Grains and Cereals

Barley, pearled 27

All Bran 41

Rice 49

Buckwheat 51

Quinoa 53

Oat Bran 54

Pasta and Noodles (Boiled)

Soba Noodles 35

Whole Grain Pasta 37

Mung Bean Noodles 39

Rice Noodles 40

Pasta 42

Miscellaneous Foods (Nuts, Dairy, Breads)

Peanuts 13

Hummus 22

Yogurt (plain) 23

Milk 31

Ezekiel bread 35

Plantains 40

Corn Tortilla 51

Whole Grain Bread 51 (avg.)

High Glycemic Foods

Another way to look at a Low Glycemic Foods list is to note what is NOT on the list. The foods to avoid when on a Low Glycemic Foods diet are those foods with high yield load when eaten in “normal” portions sizes. High carbohydrate foods like breads, pancakes, bagels, crackers, pretzels, croutons, flour tortillas, matzo, snack chips, most popular commercial cereals, corn meal, etc. Soft drinks, sports drinks like Gatorade and fruit juices. Desserts: cake, cookies, ice-cream, yogurt, muffins. Plus, high carbohydrate fruits like ripe bananas, pineapple, mangoes, dates and raisins.

Low Glycemic Foods dieters should also steer clear of alcoholic beverages to achieve optimal health and weight loss. Adding the “low” foods and limiting the “high” foods will help you develop a far more healthier diet, reducing your daily glycemic load and assisiting in weight loss…assuming that is your goal. Hope this helps you. Good Health to You.