Category: Low Glycemic Sweeteners & Foods

Vegetables and Beans
Artichoke	Low	15
Asparagus	Low	15
Broccoli	Low	15
Cauliflower	Low	15
Celery	Low	15
Cucumber	Low	15
Eggplant	Low	15
Green beans	Low	15
Lettuce, all varieties	Low	15
Leafy Greens – All	Low	15
Peppers, all varieties	Low	15
Snow peas	Low	15
Spinach	Low	15
Young summer squash	Low	15
Tomatoes	Low	15
Zucchini	Low	15
Soya beans, boiled	Low	16
Peas, dried	Low	22
Kidney beans, boiled	Low	29
Lentils green, boiled	Low	29
Chickpeas	Low	33
Haricot beans, boiled	Low	38
Black-eyed beans	Low	41
Chickpeas	Low	42
Baked beans	Low	48
Kidney beans	Low	52
Lentils	Low	52

Fresh Low Glycemic Foods:

If you’d prefer to have some fresh low glycemic sweet treats, here’s a list of yummy possibilities:

*berries (raspberries, blackberries, strawberries, blueberries, cranberries etc.)
*limes/lemons
*fresh cherries
*grapefruit
*non–sweet ‘fruits’ like bell peppers, tomatoes, cucumbers, okra
*fresh corn
*rhubarb
*edible flowers and blossoms, such as mallow, borage, fuchsia, hibiscus, jasmine and squash blossoms.

Lucuma (pronounced luka-mah) is a subtropical fruit of Andean origin that was once known as the “Gold of the Incas”. It is most commonly grown in Andean valleys. Lucuma is fruit has smooth, bronze-yellow skin, and somewhat resembles a persimmon. Its bright yellow or orange flesh is usually blended into other foods. It has a delicious full-bodied, maple like flavor. It is dried then ground in to a flour consistency. 

Lucuma is a natural low-glycemic, raw sweetener that is low in sugars but high in beta-carotene, niacin(B3) and other B vitamins, fiber, calcium, iron, and low in fat.

Sweeteners are are tough to avoid. Most of us crave foods such as chocolate, cookies, candy, and ice cream. All these treats are made with different types of sweeteners. To see where different types of sweeteners fall on the glycemic scale. Some Examples

Sweeteners	G – Index
Glucose	96
Fructose	22
Lactose	46
Sucrose (white sugar)	64
Brown sugar	64
Barley malt syrup	42
Brown rice syrup	25
Raw honey	30
Agave syrup	15
High fructose corn syrup	62
Stevia	less than 1
Sugar cane juice	43
Evaporated cane juice	55
Maple syrup	54
Black strap molasses	55

What Is Yacon? What are the Health Benefits?

Yacon syrup is derived from the yacon plant, a tuber found in the Andean region of South America. Yacon is a distant relative of the sunflower and the Peruvian locals use it cut up in salads or in sweets. Because yacon syrup is plant based it is also vegan and a good alternative for vegetarians who want to avoid the high sugar content of maple syrup or honey. The roots contain potassium and the antioxidant vitamins A, C and E.

Yacon syrup is glucose free and contains at least 30% fructooligosaccharides (FOS). FOS is a common prebiotic that aids digestion and helps to stimulate the colon. FOS cannot be absorbed by the body which makes it naturally low in calories and low glycemic (some proponents of the syrup go so far as to say that yacon is non glycemic). Those sugars remaining in the plant that are not FOS are absorbed slowly into the bloodstream.