Low Glycemic Versus High Glycemic Foods

Low Glycemic:

It is always wise to try and consume as many low glycemic types of foods as possible. These types of carbohydrates are digested more slowly and won’t rapidly increase your blood sugar levels. Low glycemic foods have a high water content and less starch.

Here are some examples:

Grain/Dairy: Soy milk, Oat bran bread, Brown rice, barley, rye, all bran cereal, Yogurt (no sugar added)

Fruits: Apples, apricots, blackberries, cantaloupe, cherries, cranberries, grapefruit, guavas, kiwis, lemons, limes, melons, oranges, papayas, peaches, plums, raspberries, tangerines, tomatoes

Legumes: black beans, butter beans, chickpeas, kidney beans, lentils, lima beans, navy beans, pinto beans, soy beans, split peas

Nuts: almonds, cashews, peanuts, walnuts

Vegetables: asparagus, bean sprouts, beet greens, beets, broccoli, Brussels sprouts, cabbage, cauliflower, celery cucumber, dandelion greens, eggplant, endive, kale leeks, lettuce, mustard greens, okra, onion, pimiento, red pepper, spinach, string beans, swiss chard, turnip, watercress


High Glycemic:

High glycemic foods are rapidly digested and will raise your blood sugar quickly. This may result in a buildup of abdominal fat if you are insulin-resistant or eat too many of these foods.

Here are some common examples:

Bakery products: doughnuts, cakes, cookies, waffles, croissants,

Breads: bagels, stuffing, French bread, white bread

Cereals: cheerios, cocoa puffs, cornflakes, total, rice krispies

Dairy: ice cream

Fruits: dates, dried fruit

Grains: Instant rice, tapioca, white rice

Vegetables: parsnips, rutabaga, potatoes, corn, carrots