Low glycemic foods require the body to release less insulin, which is a hormone supplied by the body to process excess sugar in the bloodstream. Fruits, vegetables, beans, lentils, grains, low-fat dairy products and peanuts are low glycemic foods.
Glycemic Index
The glycemic index (GI) measures the effect a food has on the body's glucose levels. The scale goes from 1 to 100. Foods with a score of 55 or less are considered low glycemic index foods. Intermediate glycemic index foods range from 56 to 69, and any food with an index of 70 or higher is considered a high glycemic index food.
Lowest GI Foods
Low-fat yogurt is the lowest glycemic index food with an index of 14. Peanuts, artichokes, asparagus, broccoli, cauliflower, celery, cucumber, eggplant, green beans, lettuces, peppers, snow peas, spinach, summer squashes, tomatoes and zucchinis are also low with an index of 15. Soybeans have an index of 16.
Moderately Low GI Foods
Cherries and peas are moderately low with an index of 22, followed by chocolate milk at 24, pearl barley at 25, whole milk and spaghetti at 27, kidney beans and lentils at 29, soy milk at 30, dried apricots at 31, low-fat and skim milks at 32, chickpeas at 33, rye bread and half-fat milk at 34, and vermicelli at 35.
Other Low GI Foods
Other foods still low on the glycemic index are apples, pears and tomato soup at 38, plums and carrots at 39, apple juice and black-eyed peas at 41, peaches at 42, oranges and lentil soup at 44, carrot juice and macaroni at 45, pineapple juice, instant rice and grapes at 46, grapefruit juice, multi-grain bread and baked beans at 48, chocolate, jams and marmalade at 49, whole grains and cracked barley at 50, yams at 51, orange juice at 52, kiwifruit at 53, and bananas and sweet potatoes at 54.
Meats and Fat
The glycemic index pertains only to foods rich in carbohydrates. Meats and fats are not listed on the index because they do not contain carbohydrates.
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