Glycemic Header

Glycemic Index Vegetables

Eat Your Broccoli


Spending most of my life eating anything and everything I took a liking to, I never weighed more than 110 pounds… but suddenly falling into midlife everything changed and I had to make adjustments. Today my glycemic index vegetables make me healthier than I have ever been.


But of course I do have urges for the good ole days – those hot-fudge sundae days! Still, there’s no mistaking how good I feel; healthy, active and a blood sugar level I’m proud of. I give credit to my veggies which I eat with lean grass-fed beef, skinless poultry, and my very favorite dinner – sea foods.


We can sum up vegetables very briefly because there are several that hold the record for excellence on the glycemic index vegetable scale: broccoli, cabbage, mushrooms, spinach, leeks, asparagus, collards, lettuce, red peppers, zucchini, cucumber, and cauliflower.


Well hello – no wonder we have so many vegetarians. If you can’t design a lunch or dinner around these veggies, you really need help. All of these foods carry a top-choice GI and Omega 3 nutritional food number. Avoid corn, onions and cooked carrots (raw is good) because they carry high sugars.


Vegetables are best eaten raw of course, but dinners demand some kind of preparation – steaming is second best but tastes rather bland. Oven roasting on a cookie sheet is my favorite. Sliced zucchini (lengthwise), mushrooms, leeks and red peppers are all excellent for roasting. Brush lightly with a good olive oil to prevent drying and sprinkle with fresh pepper or Mrs. Dash.


Try adding a skewer of shrimp, scallops or skewered chunks of tuna or salmon to the try and you have a gourmet dinner. Whole wheat pasta is even deemed tolerable, since the entrapment of un-gelatinized starch granules in a sponge-like network of protein (gluten) molecules in the pasta dough give it a surprisingly low glycemic index.


When considering glycemic index vegetables, you will find that many of them hold so little carbohydrate encased in so much cellulose that they probably cause little or no rise in blood sugar. For that reason, some low carb diets call these “free” foods. So – eat your vegetables!


Esther Smith, author

Smith’s study of glycemic index foods is an ongoing study, with new discoveries all the time. Read more of her articles at

Glycemic Health News