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A low glycemic food means that it is rated below 55 out of 100 points on the glycemic index 23. The glycemic index, as defined by the Mayo Clinic, is a general term for a diet that's based on choosing foods and beverages that are thought to prevent rapid increases in your blood sugar level and therefore may lead to weight loss 123. Whether you are looking for weight loss, or blood sugar control, be sure to discuss following the glycemic index with your family doctor to make sure it is right for you 23.
Legumes
Legumes like peas, lentils, edemame and beans are low on the glycemic index 3. In addition to a low rating they are also high in protein and fiber, according to World's Healthiest Foods 1. Try adding in these foods on a daily basis by adding to a salad, eating by themselves, or using in a low-glycemic stir fry.
Nuts
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Seeds and nuts are high in protein and only rate at a two on the glycemic index, states the University of Sydney Glycemic Index Database 23. Nuts can be used as a snack, a side dish or added to a main meal to lower the glycemic rating. Look for items like peanuts, almonds, sunflower seeds and cashews.
- Seeds and nuts are high in protein and only rate at a two on the glycemic index, states the University of Sydney Glycemic Index Database 2.
- Nuts can be used as a snack, a side dish or added to a main meal to lower the glycemic rating.
Lean Meat
Lean animal meat like chicken, turkey, wild game and low-fat steaks are high in protein, have a low glycemic rating and can help stabilize blood sugar. World's Healthiest Foods recommends choosing organic meats from free-range or wild animals since these meats will not only have less fat, but will contain a larger percentage of beneficial omega-3 fatty acids 1. Keep the meat lean by grilling, baking, and using low-fat cooking methods.
Fish
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Fish has well-known health benefits including a high amount of protein and omega-3 fatty acids, explains World's Healthiest Foods 1. In addition it only rates at a seven on the glycemic index 3. Cook fish by baking, grilling, or pan frying to keep the fat and calorie content low.
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References
- World's Healthiest Foods: Glycemic Index
- University of Sydney: What is the Glycemic Index
- Mayo Clinic: Glycemic Index Diet
- Ojo O, Ojo OO, Adebowale F, Wang XH. The effect of dietary glycaemic index on glycaemia in patients with type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Nutrients. 2018;10(3):373. Published 2018 Mar 19. doi:10.3390/nu10030373
- Glycemic Index and Diabetes. American Diabetes Association
- Search for the Glycemic Index. The University of Sydney
- Zeevi D, Korem T, Zmora N, et al. Personalized Nutrition by Prediction of Glycemic Responses. Cell. 2015;163(5):1079-1094. doi:10.1016/j.cell.2015.11.001+
- Sacks FM, Carey VJ, Anderson CA, et al. Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial. JAMA. 2014;312(23):2531-41. doi:10.1001/jama.2014.16658.
- Vega-lópez S, Venn BJ, Slavin JL. Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients. 2018;10(10). doi:10.3390/nu10101361
- Glycemic Index Database. University of Sydney. Updated October 13, 2020
- Eleazu C. O. (2016). The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions. African health sciences, 16(2), 468–479. doi:10.4314/ahs.v16i2.15
- Foster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. 76,:1: 5-56 (2002).
- International Carbohydrate Quality Consortium, Jenkins, D. J., Willett, W. C., Astrup, A., Augustin, L. S., Baer-Sinnott, S., … Wolever, T. M. (2014). Glycaemic index: did Health Canada get it wrong? Position from the International Carbohydrate Quality Consortium (ICQC). The British journal of nutrition, 111(2), 380–382. doi:10.1017/S0007114513003905
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International Table of Glycemic Index and Glycemic Load Values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
- Lui, S., Willett, WC, et al. "A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women.." American Journal of Clinical Nutrition. 71(6):1455-61. (2001).
- Mayer-Davis, E.J., Dhawan, A et al. "Towards understanding of glycaemic index and glycaemic load in habitual diet: associations with measures of glycaemia in the Insulin Resistance Atherosclerosis Study.." British Nutrition Journal. 95(2):397-405. (2006).
- Sacks, F. M., Carey, V. J., Anderson, C. A., Miller, E. R., 3rd, Copeland, T., Charleston, J., … Appel, L. J. (2014). Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial. JAMA, 312(23), 2531–2541. doi:10.1001/jama.2014.16658
- Salmeron, J, Manson, JE, et al. "Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women.." Journal of the American Medical Association. 12;277(6):472-7. (1997).
- Vega-López, S., Venn, B., & Slavin, J. (2018). Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients, 10(10), 1361. doi:10.3390/nu10101361
- Zeevi, D. Korem N. et al. Personalized Nutrition by Prediction of Glycemic ResponsesCell. 163:(5):1079-94. November 2015.
Writer Bio
Ashley Schwader is a certified personal trainer through ACE and a certified Pilates and group instructor through AFAA. Her background includes personal training, nutrition, weight management, corporate wellness, and health promotion. She earned a Bachelor of Science in health and exercise science, from Colorado State University.