The glycemic index refers to the speed with which foods with carbohydrates raise blood sugar and insulin levels. A low glycemic index, or low GI, is one with an index of 55 or less; foods with a medium GI have a glycemic index between 56 and 69; and foods with high GI are classified with 70 or more. The Glycemic Index Foundation, a commercial website produced by the Glycemic Index Research Service of the University of Sydney, ensures that a diet with a low glycemic index reduces the risk of heart disease and diabetes. The main point of sale of the IG diet is its potential weight loss. Being that the success of weight loss depends above all on a negative energy balance, it unites the calorie count with the glycemic index diet for a more effective strategy.
Grains
Choose whole grains for a lower glycemic index. A slice of whole wheat bread has a glycemic index of 52 and contains about 100 calories. Bran cereals have a GI of 30 to 50, depending on the brand, and contain about 100 calories per 1/2 cup serving. Barley offers an even lower value with a GI of 22 and contains a little less than 100 calories per 1/2 cup serving.
Vegetables
Vegetables have a good score in the classification of the glycemic index, with various varieties that contain GI values ββof 15 or less, including eggplant, broccoli, cauliflower, lettuce, green beans and the red peppers. These vegetables contain 25 calories or less per half cup serving. Also with a low GI, pumpkin, corn and yam have GI values ββbetween 50 and 55, and contain 41, 65 and 79 calories respectively for every half cup.
Fruits
Fruits have a slightly higher glycemic index than vegetables due to their sweetness. Given its high fiber content, many fruits remain below the threshold of 55 that makes the low GI. Choose apples, peaches, oranges or pears for an IG rating of 40 or less. These fruits also score well in calories, with about 70 calories per fruit. Almost at the same level, mangoes and bananas have IG ratings below 50 and provide close to 100 calories per serving.
Dairy
Unlike vegetable sources of carbohydrates, the GI values ββof dairy products and the amount of calories are inversely correlated. For example, whole milk has a low GI value with 11 points, but contains 146 calories for each 8-ounce serving (one glass), while skimmed milk has an IG greater than 37, but with only 86 calories per serving.In this case it is the fat, and not the fiber, that mitigates the increase in blood glucose levels. Either way, both still qualify as low glycemic index foods, such as sugary yogurt, with a GI value of 33 and around 170 calories for each 6-ounce serving (170 grams), depending on the brand.
Legumes