A glycemic index of less than 55 places a food into the low category, between 55 and 70 are medium glycemic index foods, and more than 70 denotes a food has the potential to raise blood sugar levels.

To determine the glycemic index of a certain food, volunteers are asked to fast overnight, submit to a referencing blood sample, then injest pure glucose with a GI of 100. Intervaled blood samples are taken and blood sugar readings graphed. Subsequently the fasting is repeated and the test food is given to the volunteer following the primary sample. Another graph is created charting changes in blood sugar. The difference between the graphs of the test food and the pure glucose is calculated as a percentage.

These are carbohydrate-containing foods with a low glycemic index, try to include several of these in each meal or snack that you eat.

Type of Food	Name of Food	Glycemic Index
Legume	Hummus	6
Fungus	Mushrooms	10
Fruits/Vegetables	Onions	10
Fruits/Vegetables	Lettuce	10
Fruits/Vegetables	Broccoli	10
Fruits/Vegetables	Cabbage	10
Fruits/Vegetables	Chilies	10
Legume	Peanuts	13
Legume	Soy Beans	18
Nuts/Seeds	Walnuts	15
Legume	Green Beans	15
Fruits/Vegetables	Tomatoes	15
Fruits/Vegetables	Eggplant	15
Fruits/Vegetables	Carrots	16
Legume	Red Lentils	21
Grains	Pearl Barley	22
Fruits/Vegetables	Cherries	22
Fruits/Vegetables	Plums	25
Nuts/Seeds	Cashews	25
Fruits/Vegetables	Grapefruit	25
Fruits/Vegetables	Peaches	28
Legume	Lentils	28
Fruits/Vegetables	Prunes	29
Grains	Wheat Tortilla	30
Legumes	Navy Beans	31
Dairy	Whole Milk	31
Dairy	Skimmed Milk	32
Legume	Yellow Split Peas	32
Fruits/Vegetables	Dried Apricots	32
Dairy	Low-fat Fruit Yogurt	33
Fruits/Vegetables	Apples	35
Fruits/Vegetables	Yam	35
Legumes	Butter Beans	36
Fruits/Vegetables	Oranges	40
Fruits/Vegetables	Strawberries	40
Fruits/Vegetables	Pears	41
Grains	Pumpernickel	41
Legumes	Chick Peas	42
Fruits/Vegetables	Grapes	43
Legume	Soy Milk	44
Fruits/Vegetables	Coconut	45
Grains	Mixed Grain Bread	45
Legumes	Pinto Beans	45
Fruits/Vegetables	Kiwi	47
Fruits/Vegetables	Sweet Potatoes	48
Grains	Wheat Bread	49
Legume	Black-Eyed Peas	50
Grains	Brown Rice	50
Grains	Long-grain Rice	50
Grains	Wheat Pasta	54
Fruits/Vegetables	New Potatoes	54

Look at all the yummy food you can eat and keep your blood sugar levels low!

Our editor, Jean Fisher, is a former elementary teacher. She offers "What's For Dinner?" as a free service for busy families.One delicious meal is suggested for each day of the week, plus an organized grocery shopping list that can be customized to include all your shopping needs.You will also find two stimulating table topics and one educational after-dinner activity for each day.