The Glycemic Index and Low G.I. Recipes

Vegetables and the Glycemic Index

Vegetables with Low Glycemic Index (GI) Values

You’ve heard it said often enough: vegetables are good for you! But which vegetables are ‘ok’ and which are ‘great’ if you want to lose weight?

The Glycemic Index lists down food items and just how fast or how slow the carbohydrates in them are broken down and released in the body, thus affecting your blood sugar levels. For instance, most athletes eat bananas because it releases sugar (energy) in to their bodies right away.

If you are on a diet to lose weight or simply want to eat healthier then it will do you no harm to know the GI values of certain food items, including vegetables.

The following list is the GI values of many vegetables taken from Vegetables with a low GI values mean that the carbs in them break down slowly during digestion and thus discharge glucose slowly to your bloodstream.

Low Glycemic Index Vegetables (under 20)

• asparagus
• bean sprouts
• beet greens
• broccoli
• cabbage
• cauliflower
• celery
• cucumber
• endive lettuce
• mustard greens
• radishes
• spinach
• swiss chard
• watercress

Medium Glycemic Index Vegetables (20-60)

• aubergine
• beets
• brussles sprouts
• chives
• collards
• dandelion leaves
• greens
• kale
• kohlrabi
• leeks
• okra
• onions
• parsley
• peas
• peppers
• pimento
• pumpkin
• rutabagas
• string beans
• turnips

High Glycemic Index Vegetables (over 60)

• artichokes
• carrot
• corn
• dried beans
• lima beans
• oyster plant
• parsnips
• potato
• squash
• sweet potato
• yams

The table above does not mean you should only eat vegetables with low GI values. It is simply a guide to help you decide which vegetables are best for you at which times.

For instance, say you lead a very active lifestyle then it’s probably best if you eat veggies in the medium-high GI set. You can also eat more of the vegetables in the low GI set but then switch to high GI ones on days when you exercise or undertake any strenuous activity.

If you are not sure of what to do, then please do seek the help of a dietician or nutritionist. The truth is, we all lead different lives with different levels of activities so it’s best if you get a meal plan that’s really customized for you.

This is especially true if you are suffering from any health condition such as diabetes, where your blood sugar levels need to be monitored.

Make The Glycemic Index Work For You!  -  Glycemic Index Questions and Answers  -  Glycemic Load

Glycemic Index, Blood Sugar and Diabetes  -  The Relationship between GI and Diabetes   - LOW GI Recipies

Weight Loss Strategies  -  Myths about Glycemic Index  -  Back to Main Page

Low G.I. Foods

Low G.I. Recipes

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