Foods with a lower glycemic index break down more slowly, thus releasing glucose more gradually into the bloodstream. It is believed that lower GI foods can help control appetite and weight by causing dieters to feel full longer. The concept of consuming lower glycemic index foods is incorporated into the South Beach Diet, the Nutrisystem plan, the Mediterranean diet and Sugar Busters.

Listed here are some of the lower glycemic index foods (55 or less):

FRUITS

apples, pears, plums, grapefruit, peaches, strawberries, oranges, kiwi, grapes, cherries, dried apricots

BREADS

whole wheat, sourdough rye, wholegrain pumpernickel, sourdough wheat, heavy mixed grain, soya and linseed

CEREALS

All-bran, oat bran, rolled oats, natural muesli

VEGETABLES

onions, red peppers, green beans, lettuce, tomatoes, mushrooms, cabbage, cauliflower, broccoli, eggplant, carrots, frozen sweet corn, frozen green peas, zucchini, asparagus, celery, cucumber, snow peas, spinach

LEGUMES/BEANS

yellow split peas, blackeyed beans, pinto beans, red or green lentils, navy beans, chick peas, butter beans, canned kidney beans

DAIRY

whole milk, skim milk, chocolate milk, yogurt, custard, soy milk

STAPLES

wheat pasta, new potatoes, brown rice, buckwheat, pearl barley, yams, sweet potatoes, spaghetti, meat ravioli, egg fettuccini, wheat tortillas

Glycemic Index Diet Links

http://www.glycemicindex.com/

http://www.mayoclinic.com/health/glycemic-index-diet/MY00770

http://www.everydiet.org/diet/glycemic-index

http://www.glycemicedge.com/

Review: http://www.webmd.com/diet/features/glycemic-index-diet

Purchase Glycemic Index Diet Books


The New Glucose Revolution Shoppers Guide to GI Values 2010	Complete Idiot's Guide to Glycemic Index Weight Loss	The Glycemic Index Diet for Dummies	Living the G.I. Diet

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