By now you probably realize that the majority of your carbs for the day should be coming from low glycemic index food.
By eating food that's low in GI you will receive many of the following benefits:
Lose and control weight
Increase the body's sensitivity to insulin
Improve diabetes control
Reduce the risk of heart disease
Reduce blood cholesterol levels
Help manage the symptoms of PCOS
Reduce hunger and keep you fuller for longer
Prolong physical endurance
So as you can see, you're going to be receiving a tremendous amount of benefits!
While most people are busy eating high GI carbs and therefore feeling crappy, you should take the opposite route and go for the low glycemic index food.
Your body will thank you for it.
If you'd like to print out a list of these foods, consider printing out the following table which you can either print out and put on your refrigerator or simply memorize so you always know what to eat!
Low Glycemic Index Food & Their Exact GI From Highest To Lowest
Food
GI
Yogurt low-fat (sweetened)
14
Peanuts
15
Artichoke
15
Asparagus
15
Broccoli
15
Cauliflower
15
Celery
15
Cucumber
15
Eggplant
15
Green beans
15
Lettuce, all varieties
15
Low-fat yogurt, artificially sweetened
15
Peppers, all varieties
15
Snow peas
15
Spinach
15
Young summer squash
15
Tomatoes
15
Zucchini
15
Soya beans, boiled
16
Cherries
22
Peas, dried
22
Milk, chocolate
24
Pearl barley
25
Grapefruit
25
Whole Milk
27
Spaghetti, protein enriched
27
Kidney beans, boiled
29
Lentils green, boiled
29
Soya milk
30
Apricots (dried)
31
Fat-Free Milk
32
Skim Milk
32
Fettuccine
32
M&Ms (peanut)
32
Chickpeas
33
Rye
34
Semi-Skim Milk
34
Vermicelli
35
Whole Wheat Spaghetti
37
Apples
38
Pears
38
Tomato soup, tinned
38
Haricot beans, boiled
38
Plums
39
Ravioli, meat filled
39
Cooked Carrots
39
Snickers bar
40
Apple juice
41
Wheat kernels
41
Spaghetti, white
41
Black-eyed beans
41
All-Bran
42
Peaches
42
Tinned Chickapeas
42
Oranges
44
Lentil soup, tinned
44
Carrot juice
45
Macaroni
45
Pineapple juice
46
Instant Rice
46
Grapes
46
Grapefruit juice
48
Multi grain bread
48
Rice, parboiled
48
Baked beans, tinned
48
Porridge, non instant
49
Chocolate bar; 30g
49
Jams and marmalades
49
Whole grain
50
Barley, cracked
50
Ice-cream (low- fat)
50
Yam
51
Orange juice
52
Kidney beans, tinned
52
Lentils green, tinned
52
Kiwi fruit
53
Pound cake
54
Bananas
54
Sweet potato
54
Obviously there are more foods available, but this glycemic index chart gives you a good understanding of the GI in a very diverse amount of foods.
