What Is Considered Low Glycemic?

Foods with a low glycemic load, or a low Glycemic Index (GI) rating, are processed more evenly by the body and do not create the high blood sugar spike that eating a higher GI food does.

Definition

• Low glycemic index ratings are 55 or lower.

Foods Without GI Ratings

• Glycemic ratings only apply to foods that contain carbohydrates. Foods like meat and many vegetables that have no carbohydrates can be considered to have a very low glycemic rating, nearly zero.

Glycemic Index Ranges

• Due to differences in the laboratories that test for glycemic load, some low glycemic foods actually have a range instead of an exact glycemic index. You can still count a food as low glycemic if the majority of its listed range is under 55.

Significance

• According to the Glycemic Index Foundation, a low glycemic diet can help diabetics maintain tighter blood sugar control, maintain or lose weight, reduce hunger, and increase physical endurance.

Warning

• A food that has a low glycemic rating when eaten raw may actually have a mid-range or even high glycemic load when prepared differently. Make sure to check the glycemic rating for a food as you're preparing it.