The Glycemic Index, or GI, was created to identify the effect that carbohydrate-containing foods have on blood-sugar levels. Vegetables and other food groups with a low GI have the least effect on insulin and blood glucose levels, enhancing weight loss and reducing the risk of developing diabetes and cardiovascular disease.

Definition of Low Glycemic Index

Foods with a Glycemic Index of 55 or lower are considered to be low. Most vegetables are low on the Glycemic Index.

Veggies with Lowest GI Levels

Vegetables that have a GI value of 20 or lower include broccoli, bean sprouts, asparagus, celery, cabbage, beet greens, cucumbers, watercress, radishes, endive, cauliflower, spinach, mustard greens and Swiss chard.

Other Low GI Vegetables

Other low GI veggies (with values higher than 20) include dandelion leaves, collard greens, Brussels sprouts, parsley, leeks, onions, chives, string beans and peppers. Some legumes, such as lentils, chickpeas and kidney beans, are also below 55 on the Glycemic Index.

High GI Vegetables

Some starchy vegetables have GI values higher than 60, including pumpkin, yams, parsnips, potatoes, lima beans, carrots, corn, potatoes and rutabaga.

Making the Change

Switching to a diet focused on low GI foods is often as simple as substituting low GI carbohydrates in place of high GI carbohydrates. Eat wholegrain breads, reduce your potato consumption and be sure to eat plenty of vegetables and salads with vinaigrette-based dressings.

Source:

GlycemicIndex.com: In Depth Information

South Beach Diet Info: Vegetables

Glycemic-Index-Impact-Diet.com: Low GI Foods