Low Glycemic Vegetables & Beans

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

Standard Fruits Glycemic Ratings

Cherries Low 22
Grapefruit Low 25
Apricots  (dried) Low 31
Apples Low 38
Pears Low 38
Plums Low 39
Peaches Low 42
Oranges Low 44
Grapes Low 46
Kiwi fruit Low 53
Bananas Low 54
Fruit cocktail Medium 55
Mangoes Medium 56
Apricots Medium 57
Apricots  (tinned in syrup) Medium 64
Raisins Medium 64
Pineapple Medium 66
**Watermelon High 72

Mesquite – A Great Low Glycemic Sweetner or Flour

Mesquite powder is made by grinding the seed pods of the mesquite tree. The tree is  found in deserts worldwide. This golden powder has a distinctive, sweet, almost nutty taste and works well in many different recipes calling for sugar. It is an amazing sweetener for barbecue sauces.
Mesquite powder is high in protein, lysine, calcium, magnesium, potassium, iron, zinc, and dietary fiber. Mesquite is another sweetener recommended for diabetics or those interested in balancing blood sugars.

Some Very Low Glycemic Foods

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.)
*fresh cherries
*non–sweet ‘fruits’ like bell peppers, tomatoes, cucumbers, okra
*fresh corn
*edible flowers and blossoms, such as mallow, borage, fuchsia, hibiscus, jasmine and squash blossoms.

Lucuma – Gold Of The Incas

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 – How Do They Rate On The Glycemic Index

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

Yacon A Low Glycemic Sweetener

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.

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