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
Beans (green, kidney, garbanzo)
Greens (collard, kale, mustard, turnip)
Sugar snap peas
Cabbage (green, bok choy, Chinese)
Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)