Just look at the glycemic index table entries for Fresh Vegetables. Absolutely amazing! Zeros almost completely across the board!
Was your mom really right all those years?
I'm sure you can hear her now saying "Eat your veggies." At the time, she probably knew nothing about any glycemic index table, but she sure knew healthy when she seen it.
Most vegetables have a very low carbohydrate component, and are also very high in dietary fiber. This translates into a low GI food that is filling (because of the fiber) and an excellent source of nutrients. They are also quite tasty when properly prepared.
Load up your diet with vegetables. When you're hungry and looking for a second helping, always choose extra vegetables in place of a more carb-laden food like bread, potatoes, and most types of rice. Generally the more colorful a vegetable the better they are for you.
Fruit, while not quite at the zero GI level, still generally fall into what's considered a low glycemic index range, with a GI < 55. Fruit also has a high fiber content, and the natural sweetness comes fructose which is a low GI naturally occurring sugar.
The Fresh Fruit section of the glycemic index table below lists a number of low GI fruit that are usually easy to find at your local supermarket or fresh fruit stand.
Note: Foods marked with the symbol are a part of the Key GG Low Glycemic Foods List.
|Fresh Fruit||Glycemic Index|
|Strawberries (fresh or frozen)||40|
|Raspberries (fresh or frozen)||●|
|Blueberries (fresh or frozen)||53|
|Fresh Vegetables||Glycemic Index|
|New Potatoes||47 - 70|
|Carrots (baby & regular)||41 - 47|
|Onions (red and/or white)||●|
|Bell Peppers (red/green/orange/yellow)||●|
|Spinach (fresh or frozen)||●|
|Peas (fresh or frozen)||48|
Glycemic Index Data Sources: glycemicindex.com,
"The New Glucose Revolution"
● Little carbohydrate; GI approximately zero
* Estimated based on similar foods