Free Glycemic Index Chart

This Free Glycemic Index chart lists slow carbohydrate foods that that can easily fit into the diet. There are numerous benefits to eating these slow carbs including lower blood sugars, weight control and more.

Of all the food tools out there to help diabetes, weight and heart disease, this one has to be the most fun. This free glycemic index chart lists foods to eat - not avoid.  The Canadian Diabetes Association and the World Health Organization encourage people to consider foods from this list more often when choosing carbohydrate foods. Of course, follow with your health care team as per the disclaimer  if you're making changes to your diabetes management.

There's been much research regarding the benefits of low glycemic index foods. Of course much controversy too. However, eating a low glycemic diet is a concept you can easily master with a few substitutions at meals . And suffer no real downsides. In fact, the side effects are positive.

You'll find a free glycemic index chart here on this page. Lower glycemic index foods may help reduce your blood sugars, particularly your  2 hr pc sugars . I've certainly heard dozens and dozens of stories from patients who have experimented with this. Of course, there's also clinical research out there to say the same. Be aware that blood sugar responses can differ among people so be sure to use your glucose meter. Keep in mind, that research shows even if your blood sugar stays the same after a high and a low glycemic index food, that the low glycemic index food likely required less insulin. This may explain why some research shows it helps reduce the risk of diabetes as well as help with weight loss. 

Free Glycemic Index chart for "slow" foods:

The foods listed in this free glycemic index chart are considered "slow".  The fastest carbohydrate to raise your blood sugar is rated as having a glycemic index of 100 (glucose). See this page for graphs comparing the effects of glucose, instant potatos, white bread and pumpernickel on blood sugar levels.

The carbohydrate foods included in the free glycemic index chart below are rated  55 or less and are considered "slow" or "low glycemic index."  It is a generalized list. Keep in mind that foods can vary from country to country and manufacturer to manufacturer and yes, from test to test so don't bother emailing me to tell me you found another study that put bananas from South Africa at a glycemic index of 70.  Numerous things affect the glycemic index of foods. Most studies put bananas in the low range, so "majority rules". Just try to buy normal bananas and not ones a full ruler long that look like they've been on steroids. Still, don't let that dissuade you. You might see remarkable things happen to your blood sugars.  Remember that the speed of foods is only one factor to consider when choosing foods. It shouldn't be the only factor. Portions, vitamins, fibre matter too!

Slow Foods: Free Glycemic Index Chart

• Many fruits - apple, fresh cherries, grapefruit, grapes, kiwi, mango, peaches, apricots, banana, plum, orange, pears, plums.
• Tomato juice
• Most vegies (with the big exception of some potatoes) are low in carbohydrate so eat lots!! (They help with weight, heart disease, cancer etc).
• Sweet potato
• Milk-all types but as a dietitian I encourage skim and 1%.
• Yogurt - again, all types but try the lower fat and plain varieties
• Lentils, baked beans, kidney beans, chick peas
• Pasta - "al dente" - that's the extent of my French. It means "firm". The longer you cook pasta, the faster it tends to raise the blood sugar. (For example, Thai noodles are very fast in raising the blood sugar for many folks.)
• Basmati rice, long grain white rice (many varieties but not all. Some are "medium speed". Still, this is fine and rice is low fat!)
• Uncle Ben's™converted rice is slow - go figure!
• Bulgur - you boil it, maybe in broth. You can toss it with some cooked mushrooms and onions afterwards too!
• Quinoa (it's a grain. You find it in the rice section).
• Buckwheat.
• Barley (like Gramma used to cook in soups.)
• All Bran™ Buds and All Bran™
• Oatmeal - the large slow oats
• Pumpernickel bread - the corky heavy stuff not light and fluffy.
• Whole meal barley bread
• Cracked wheat bread (the more "cracked" wheat vs. ground flour the better).
• (Barley flour -it's easy to use.  It's medium speed not slow. But much better than white flour. Just substitute in 1/3 to 1/2 for your normal flour when baking. As a bonus, it has lots of soluble fibre to help lower bad cholesterol -LDL). 

Keep in mind that for many people, the addition of acid to the meal also can slow the release of foods from the stomach. I'll never forget the person who told me that whenever he ran out of dill pickles for his sandwich, his blood sugars were always higher after his lunch. Acid foods include:

• Vinegars-all varieties (try white, balsamic, red wine, flavored and rice).
• Dill pickles (if blood pressure isn't a concern for you).
• Vinaigrette dressings
• Some sourdough breads are made with vinegar and are slower than normal white bread. Be very cautious of the portion size. These breads are huge! One slice might equal 2-3 slices of normal bread in terms of carb content!

Incorporating more slow foods from this free glycemic index chart can be healthy step towards better blood sugars for those with diabetes. The bonus - it may help reduce weight and the risk for heart disease. Oh, and more fiber is always a good thing too. Happy eating. (2006).

Related:

Tips and Tricks for a Low Glycemic Diet
10 benefits of a low glycemic diet  
What makes food fit into a low glycemic index diet?