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Diet: Low Glycemic Vegetables Cheat Sheet (DRAFT) by [deleted]

Diet: Low Glycemic Vegetables

This is a draft cheat sheet. It is a work in progress and is not finished yet.

Introd­uction Low Glycemic Index (GI)

The glycemic index is a useful aid for diabetics and other people who wish to control their blood glucose levels. A diet based on foods with low glycemic response has been associated with diabetes manage­ment, improved blood lipids (chole­ste­rol), and reduced risk of heart disease. Foods with a low glycemic index take longer to digest (prolo­nging satiety), they also maintain blood glucose levels at a relatively constant state. Foods with a high glycemic index digest quickly, can cause extreme fluctu­ations in blood glucose.

Low glycemic foods contain fat, protein, fiber, whole grains, raw starches, legumes, vegeta­bles, fruits and dairy products. High glycemic foods contain refined grains, refined sugars, and increased amylop­ect­in/­amylose ratio.

Other factors contri­buting to a food's glycemic index, are plant variety, ripeness, food proces­sing, cooking method, and the foods served with it.

Low-gl­ycemic Vegetable list

Artichokes
Artichoke hearts
Asparagus
Bamboo shoots
Bean sprouts
Broccoli
Brussels sprouts
Caulif­lower
Celery
Cucumber
Daikon
Eggplant
Leeks
Lentils
Beans (green, kidney, garbanzo)
Greens (collard, kale, mustard, turnip)
Mushrooms
Okra
Onions
Pea pods
Peppers
Radishes
Rutabaga
Squash
Sugar snap peas
Swiss chard
Tomato
Water chestnuts
Watercress
Zucchini
Cabbage (green, bok choy, Chinese)
Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, waterc­ress)
 

GI Range

Low Glycemic Food Chart

Gi Index Common Foods