Mom Would've Loved This Glycemic Index Table

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.


Fresh Fruit Glycemic Index
Apples 38
Oranges 42
Pears 38
Peaches 42
Grapes 53
Strawberries (fresh or frozen) 40
Raspberries (fresh or frozen) ●
Blueberries (fresh or frozen) 53
Cherries 63
Bananas 52
Lemons ●
Limes ●

Fresh Vegetables Glycemic Index
Ginger ●
Garlic ●
Lettuce ●
New Potatoes 47 - 70
Tomatoes ●
KeCarrots (baby & regular) 41 - 47
Celery ●
Onions (red and/or white) ●
Green Onions ●
Bell Peppers (red/green/orange/yellow) ●
Cherry Tomatoes ●
Broccoli ●
Cauliflower ●
Mushrooms ●
Spinach (fresh or frozen) ●
Peas (fresh or frozen) 48
Zucchini ●
Cucumber ●
Green Beans ●
Asparagus ●