The Glycemic Index of Foods List

Glycemic diet index – in the glycemic index of foods list, foods are ranked depending on their effect on a person’s blood sugar level. These foods have a value of 0 to 100 and foods with low glycemic index value have the capability to release sugar slowly into the bloodstream, which can be help you stay satiated for a longer period due to the fact that the energy derided from it is being supplied in a steady rate. On the other hand, foods with high glycemic index values may cause a sharp spike in the blood glucose level and when this happens; your body will then release insulin in an equally rapid state to be able to lower down the blood sugar level. Due to this, you may still feel hungry even after eating or tired in short period of time. This will then result to snacking on high GI foods to be able to boost your energy levels up. This may become a cycle and the glycemic index  foods list can help you break that cycle.

The glycemic index of foods list presents you with various foods including their glycemic value. Based on its principles, foods with a glycemic value of 55 or less is a low glycemic index food which is the best choices for you. Foods with a glycemic value of 70 and above are regarded as high glycemic foods and should be avoided.

If you are to base your diet plan on the glycemic index of foods list, make sure that you are familiar of the foods that have a low glycemic value. Based on the glycemic index of foods list, here are the foods which are considered to have low glycemic value and are often recommended:

• Dairy products: yogurt with no sugar (sugar glycemic index) added, 1% or fat-free milk, sour cream, cheese, cream cheese, cottage cheese.
• Cereals: untoasted muesli, cereal, bran and oats (glycemic index oatmeal), rice bran.
• Grains: buckwheat, bulgur, brown rice and barley.
• Bread: whole wheat bread (wheat glycemic index) or high-fiber whole grain, grainy and heavy bread, breads made of coarse rye flour.
• Legumes: dry lentils and beans.
• Proteins: poultry, fish, meat, eggs, lean beef, skinless chicken.
• Noodles and pasta: pasta made of high-fiber grains or whole grain.
• Fruits: blackberries, strawberries, lemons, pears, grapefruits, peaches, cherries, blueberries (glycemic index blueberries), raspberries, plums, apples, grapes, and oranges.
• Vegetables: broccoli, eggplant, celery, cucumber, lettuce, cabbage, tomatoes, asparagus, spinach, green beans (glycemic index vegetables).
• Seeds and nuts: macadamia nuts, almonds, hazel nuts and flaxseeds.
• Oils and fats: mayonnaise and sugar-free salad dressings, non-hydrogenated margarine, olive oil, fish oil which is very rich in omega-3 fatty acid, canola oil and flaxseed oil.

Foods from the glycemic index of foods list are most recommended due to the fact that it can stabilize the blood sugar level and can increase insulin resistance. Aside from that, this can help prevent and control diabetes (diabetes glycemic index) and prevent various heart diseases. These foods can also help you maintain a normal weight or lose weight particularly those who are suffering from obesity. If you are not aware of the many benefits the glycemic index of foods list can provide you, then it is best to consult a dietician or a nutritionist for more information.