List of Low GI (Glycemic index) Foods

I recently I wrote about low GI diets and how I am attempting to incorporate more and more low GI foods in my diet. This is a list of low GI I compiled during my research. I am better about adding some in my diet (fruit) and pretty bad with adding others (vegetables).

FRUITS

  • Apples
  • Apricots
  • Berries
  • Cherries
  • Clementines
  • Grapes
  • Grapefruit
  • Kiwi
  • Melon
  • Nectarines
  • Oranges
  • Peaches
  • Pears
  • Plums

VEGETABLES

  • Artichoke
  • Asparagus
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Eggplant
  • Green beans
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Peppers
  • Snow peas or sugar-snap peas
  • Spinach
  • Summer squash
  • Tomatoes
  • Turnip
  • Zucchini

DAIRY, EGGS

  • Plain yogurt, regular or 2% fat
  • Milk (1% or 2%)
  • American
  • Cheddar
  • Cottage cheese
  • Feta
  •   Mozzarella
  •   Ricotta
  •   Swiss
  •   Regular eggs or egg whites

MEAT

  •   Chicken breast
  •   Turkey breast
  •   Turkey sausage
  •   Haddock
  •   Lobster
  •   Salmon
  •   Sardines
  •   Scallops
  •   Shrimp
  •   Squid
  •   Tuna

CANNED FOODS

  •   Artichoke hearts
  •   Beans (black, pinto, garbanzo, etc.,)
  •   Fruit (unsweetened)
  •   Green chilies
  •   Olives
  •   Roasted red peppers
  •   Salmon
  •   Sardines
  •   Soup
  •   Tomatoes
  •   Tuna
  •   Water chestnuts

GRAINS

  •   Barley
  •   Brown rice
  •   Couscous (whole wheat)
  •   Millet
  •   Pasta in various shapes/sizes (prepared from dry noodle, not canned)
  •   Quinoa

BREAKFAST CEREAL

  • Oat bran
  • All-bran
  • Rolled oats
  • Special K
  • Natural Muesli
  • Porridge

WHOLE GRAIN BREAD

  •   Pumpernickel
  •   Rye
  •   Whole wheat
  • Soya and Linseed

SPREADS

  •   Almond butter
  •   Cashew butter
  •   Guacamole
  •   Hummus
  •   Peanut butter

MISCELLANEOUS

  •   Tofu, tempeh and other soy products
  •   Dried fruit
  •   Nuts (almonds, cashews, walnuts, peanuts, pistachio)
  •   Seeds (pumpkin, sunflower, sesame)

Good sources for more info:

 

 

Low GI (Glycemic Index) Diet

I am pretty bad with specific diets, but i need to change that way i eat. I was considering a low carbohydrates diet, but after some research i think a low glycemic index diet would be much more appropriate for me. I realize that carbs are part of a healthy diet, but i have a pretty unhealthy relationship with them. I can happily live my life on carbs alone! Unfortunately that is unhealthy and unsustainable.  I am currently working my way through a lot of reading and research about low GI diets.

The glycemic index provides a list of foods and rates them based on how fast they make your blood sugar rise. Since insulin resistance might be an issue for me, it makes sense to try and prevent sharp blood sugar spikes. I posted a list of low GI foods i hope to incorporate in my diet.

Resources that i am currently exploring:

Books:

Websites:

Gluten Free Diet

The biggest trend those days seems to be the gluten-free diet. I personally know a few people that do not eat gluten due to allergies and have always seen it as a medical necessity over a weight loss solution. When ever i mention that i am try to eat low carb or low GI people assume that i plan on cutting gluten out of my diet. Right now i am avoiding bread for the most part, but i have no intentions of going gluten free. The more changes i add to my diet the harder it gets and the easier it would be to go back to bad eating habits. The minute i completely exclude something out of my diet the more i want it. Since i know a few people that avoid gluten thought i would share some things about a gluten free diets:   
What is it: A gluten free diet excludes all gluten products. Many people that maintain a gluten free diet do so due to celiac dieses or gluten sensitivities  Others feel that the diet has helped them lose weight and gain more energy.
Where is gluten found:
  • Barley (malt, malt flavoring and malt vinegar are usually made from barley)
  • Rye
  • Triticale (a cross between wheat and rye)
  • Wheat
What can i eat:
Meat, fruits, vegetables, and dairy products. Be careful of cross contamination and processed foods.
Grains:
    •  Amaranth
    • Buckwheat
    • Finger millet (Ragi)
    • Millet
    • Montina (Indian rice grass)
    • Quinoa
    • Rice
    • Sorghum
    • Tef (or teff)
    • Wild rice
    • Flax
    • Soy
Some resources if you are interested: