Low Glycemic Diets and Glycemic Index Table

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Low Glycemic Diets
and Glycemic Index Table

Low Glycemic Diets include foods found mainly in the low glycemic foods list. Get some low carb breakfast ideas to help regulate your metabolism.

The Glycemic Index Table lists foods from low to high.

The glycemic index is a scale that goes from 1 to 100 which indicates the rate that 50 grams of carbohydrates gets absorbed into your bloodstream.

Low Glycemic Diets focus on the foods found in the low end of the scale and usually stay away from foods found in the high end.

Glycemic Index Table of Everyday Foods

Foods found in the low glycemic foods list (Low) are 55 and under

Foods found in the medium glycemic foods list (Medium) are between
55 and 70

And foods found in the high glycemic foods list (High) are 70 and above

Fruits

Low
Grapefruits, lemon, limes, apples, pears, blackberries, strawberries, avocado, tomato, cherries, oranges, and grapes

Medium
Mango, bananas, raisins, papaya, cantaloupe and pineapple

High
Watermelon and dates

Vegetables

Low
Leafy greens, onions, garlic, broccoli, cauliflower, asparagus, peppers, green beans, cabbage, yams, carrots, green peas, cucumber, celery, zucchini, and eggplant

Medium
Beets, sweet corn, sweet potato, and new potato

High
Pumpkin, potatoes (especially baked) and parsnips

Beans and Legumes

Low
Kidney beans, lentils, soy beans, chickpeas, haricot beans, black-eyed beans, navy beans, lima beans, peanuts, and cashews

High
Broad beans

Grains

Low
Whole wheat pasta, quinoa, pearl barley, buckwheat, bulgur, rolled oats, rye, and whole grain breads

Medium
Brown rice, basmati rice, wild rice, long grain white rice and maize cornmeal

High
Short grain white rice, tapioca, corn chips, millet, and rice pasta

Animal Foods

Low
Whole dairy products, animal meats, shellfish, fish and eggs

Medium
Ice creams

Nuts, Seeds & Oils

Low
Almonds, Brazil Nuts, Macadamia Nuts, Pecans, Pine Nuts, Walnuts, Coconuts, and Pistachios

Flax Seeds, Chia Seeds, Hemp Seeds, Pumpkin Seeds, Sunflower Seeds, and Sesame Seeds

Olive Oil, Coconut Oil, Flax Seed Oil, Avocado Oil, and Macadamia Nut Oil

Low Carb Breakfast Ideas

Veggie Omelet

Green Smoothie

Fruit and Yogurt

Quinoa Porridge

Raw Nut Granola

Your body prefers to burn glucose and fat for its energy or fuel.

Restriction of carbohydrates gets your body to switch over from burning glucose as fuel... to burning your stored body fat.

Did you know that Carbohydrates are metabolized first and any excess glucose gets turned into fat?

Therefore, you do not want to eat too many carbohydrates and too much fat together!

Go to Low Carbohydrate Vegetables

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