Low Glycemic Food List

Shortly after returning home from the hospital after discovering that I had diabetes, I did a lot of research into the disease and important foods to incorporate into my "new" diet. I came across this list of low glycemic foods. These things are helpful to keep in mind for those who are diabetic because it can help improve glucose control. This is because all of these foods take a longer time to digest, so the blood sugar levels rise slower than with other foods.
* This article/list was written by Dominique Brooks in 2010. However, most of the information comes from the American Diabetes Association.


Whole Grains
- Causes blood sugar levels to rise more slowly because they contain significant amounts of fiber
- Pasta and converted rice also have a low glycemic index
- Examples: barley, bulgar, and rolled oats

Foods with Protein
- Beans (Ex: peas and lima beans) are high in fiber and protein
- Lean meats and fish have lower glycemic values

Vegetables
- Most vegetables contain fiber
- Selecting fresh or raw vegetables may offer additional benefits for people with diabetes
- Examples: spinach, turnip greens, zucchini, okra, brussel sprouts, and eggplant

Healthy Fats
- Monounsaturated and omega-3 fats
- When consumed in moderation, these foods offer additional health benefits
- Examples: olive oil, flaxseed oil, fish, and nuts

Dairy Products
- Low-fat or nonfat
- Examples: Skim milk, low-fat yogurt (with or without fruit), low-fat cheeses, sour creams, and cottage cheese