Almost 80% of patients suffering from type 2 diabetes suffered from high cholesterol levels and obesity as well. A diet that is based on the glycemic index of foods list has been very helpful to them in their overall health. This type of diet can help you increase insulin resistance, manage your body weight, lower the risk of polycystic ovarian syndrome and various heart diseases, reduce your craving for food, retain carbohydrate counts even after a rigorous exercise, maintain a normal cholesterol level and prolong your physical endurance.

But you should know that not all high glycemic foods from the glycemic index of foods list should be avoided since those who are not suffering from diabetes may require an increase in their blood sugar level. This is true for those who are engaged in some physical activities and after a tiring workout.

A diet plan which is based on the GI of foods list should be followed for at least 28 days to help you maintain a normal blood sugar level. This type of diet consists of low glycemic carbohydrates, omega-3 fatty acids and proteins.

Glycemic Index of Foods List for Vegetables:

• Asparagus = 15

• Cauliflower = 15

• Cucumber = 15

• Green beans = 15

• Peppers = 15

• Spinach = 15

• Tomatoes = 15

• Dried peas = 22

• Boiled kidney beans = 29

• Zucchini =15

• Black-eyed beans = 41

• Carrots = 39

• Sweet potato = 54

• Cabbages = 10

• Artichoke = 15

• Broccoli = 15

• Celery = 15

• Eggplant = 15

• Lettuce = 15

• Snow peas = 15

• Summer squash = 15

• Soy beans = 15

• Boiled beans 16

• Boiled lentils = 29

• Chickpeas = 33

• Boiled haricot beans = 38

• Yam = 51

• Onions = 10

Low Glycemic Index of Foods List for Fruits:

• Dried apricots = 31

• Cherries = 22

• Grapefruit = 25

• Kiwifruits = 53

• Pear = 38

• Peach = 42

• Apples = 38

• Avocados = 44

• Grapes = 46

• Bananas = 54

• Plum = 39

• Oranges = 44

Low Glycemic Index of Foods List for Cereals:

• All bran = 42

• Pearl barley = 25

• Wheat kernels = 41

• Cracked barley = 50

• Porridge = 49

• Rye = 34

• Parboiled rice = 48

Low Glycemic Index of Foods List for Others:

• Multi-grain bread = 48

• Chocolate milk = 24

• Whole milk = 27

• Low-fat ice cream = 50

• Peanuts = 15

• Canned tomato soup = 38

• Macaroni = 45

• Fettuccini = 32

• Pound cake = 54

• Whole grain bread = 50

• Low-fat yogurt = 14

• Fat-free milk = 32

• Skimmed milk = 32

• Soy milk = 32

• Marmalades and jams = 49

• Chocolate bar = 49

• Spaghetti = 41

• Vermicelli = 45

With a proper ratio of the abovementioned foods, from the glycemic index of foods list , this can be helpful in maintaining a normal weight and preventing the risk of various health conditions.

Jonathan is main contributor and co-creator of the new Glycemic Index info based web-site: http://the-glycemic-index-guide.com . Get lots more info there on the Glycemic Index of Foods List and also check out our free 10-part mini-eCourse, “Glycemic Index Secrets”, it might be all you’ll ever need (and did I mention it was free!!)

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