Which Low Glycemic Index Foods Help Control Spikes in Blood Glucose?

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Golden Delicious Apples

The GI ratings of fruits and vegetables vary based on type and location of the grower. Some apples, for example, have higher glycemic index ratings than others. One example of a low-GI food is the Golden Delicious apple variety. One of these raw apples has a GI of 39. The University of Sydney defines a low-GI food as one that has a rating of 55 or lower. Apples also contain fiber and several essential vitamins and minerals.

Raw Carrots

Raw carrots make a good snack because they are easy to prepare and transport. They also have a low GI rating, making them suitable for those who need to follow the glycemic index when preparing meals and snacks. Raw carrots have a GI of 16, making them one of the low glycemic index foods ideal for those who want to control blood sugar spikes. The orange color of the carrot indicates that it has high vitamin A content, so eating carrots also benefits vision and the development of the fetus in the womb.

Whole Milk

Because milk contains potassium, calcium, protein and other nutrients, many nutrition programs encourage the consumption of this beverage. But since milk contains sugar, doesn’t it have a high glycemic index rating? Whole milk actually has a GI of 34 in an 8-oz. serving. Drinking calcium-fortified milk can help strengthen the teeth and bones and prevent conditions associated with calcium deficiency.

Oranges

Oranges have several nutritional benefits and they are also one of the low glycemic index foods that make it easier to prevent sudden spikes in blood glucose. Oranges contain vitamin C, which helps the body fight infection and prevents free radicals from causing cellular damage. Oranges also contain fiber, which helps the body digest food properly and has a protective effect on the heart. One raw orange has a GI rating of 40.

Peaches

Sweet, juicy peaches offer more than just a summertime treat. This fruit has a low GI rating and contains several nutrients the body needs to function properly. One raw peach contains 3 g of dietary fiber, 19 percent of the recommended daily allowance for vitamin C and calcium, iron and vitamin A. The GI of one raw peach is 28.

All-Bran Cereal

Kellogg’s All-Bran cereal has a low GI rating as well as dietary fiber and protein to fuel the body and keep you feeling full. A 1/4-cup serving size of this cereal has a GI of 30. The same serving size contains 6.5 g of dietary fiber, which helps move food through the digestive system. All-Bran also contains calcium, iron, vitamin A, vitamin C and 3 g of protein, according to NutritionData.com.

Boiled Chickpeas

Used to make hummus and other spreads, chickpeas have several nutritional benefits. They also have a low GI rating, with a GI of 36 for a 150-g serving size. Also known as garbanzo beans, chickpeas contain high levels of fiber, tryptophan, folate, molybdenum, manganese, copper, protein, iron and phosphorus.

References

All GI values taken from the University of Syndey Glycemic Index Database.

The World’s Healthiest Foods: Garbanzo Beans (Chickpeas)

NutritionData.com: Kellogg’s All-Bran Cereal