What foods contain low GI carbs?
Low Glycemic Carbohydrates
- Fructose (Basic sugar found in fruits)
- Pasta (Boiled 5 min.)
- Dairy ( Ice cream, skim milk, whole milk, yogurt)
- Fruits (ONLY-plums, peaches, apples, oranges, pears, grapes, grapefruit)(contains fructose)
- Rice (polished), or brown.
- Sweet potato.
Some examples of the GI rating of various carbohydrates include:
- low GI (less than 55) – soy products, beans, fruit, milk, pasta, grainy bread, porridge and lentils.
- medium GI (55 to 70) – orange juice, honey, basmati rice and wholemeal bread.
- high GI (greater than 70) – potatoes, white bread and short-grain rice.
- The same foods can have a very different GI and GL depending on how they are prepared. A boiled sweet potato has a low GI of 44 and a medium GL of 11. But if baked for 45 minutes, the same sweet potato has a GI of 94 and a GL of 42, both extremely high. Baking has essentially turned the sweet potato into candy.
- Peanuts and peanut butter are both low GI and GL foods, due to their content of healthy oils, protein, and fiber that have a positive effect on blood sugar control.
- Examples of carbohydrate-containing foods with a low GI include dried beans and legumes (like kidney beans and lentils), all non-starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal).
Updated: 2nd October 2019