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Low Glycemic Index Food

Learn Your Favorite Combinations


We have already learned that eating high glycemic foods can lead to a rise in blood sugar levels. These foods with excess carbohydrate content are converted to body fat if it cannot be burned by our bodies. Mixing high glycemic foods with low glycemic foods (incorporating fats with proteins) in the same meal reduces the impact on our blood sugar.  

For example, although a portion of oatmeal has a high glycemic index, it also brings fiber as well as nutrients; we don’t want to discourage oat meal from your plan. If you add chopped nuts and low fat milk along with whole berries, you’ll have a balanced meal with the fat, fiber, protein and daily nutritional intake. This creates a winning combination for maintaining good weight control.


When we say “low glycemic”, the best choices are <15 on the GI Chart.  With that in mind, here are some foods to put on your plate as often as possible:


Artichoke, asparagus, avocado, broccoli, cauliflower, celery, cucumber, eggplant, green beans, lettuce (all), low-fat yogurt (artificially sweetened), peanuts, peppers (all), snow peas, spinach, young summer squash, zucchini, tomatoes.


It’s rather simple to have two of these very low glycemic index foods for dinner with skinless chicken or fish: cucumber & tomato salad and asparagus. Or snow peas and cauliflower, or lettuce salad and peppers. See what I mean? And – there is nothing wrong with a 90% lean burger topped with roasted pepper and a cucumber salad.


The bonus of course, is that you will not feel hungry again in an hour… your sugar will not spike and you will drop pounds without hardly trying. But remember, portion control at all times.




Esther Smith, author

Smith continues to write about good nutrition and the sensible way to lose weight. Once you learn ‘how’ your body uses the food you eat, the easier it is to make better choices. For more on this subject go to:

Glycemic Health News