Low Glycemic Foods

The Glycemic Index is a number assigned to a particular food that shows that particular food’s effect on a person’s blood glucose level. A helpful way to regulate blood sugar levels in your diet is to find out the glycemic index value of your food. The higher the glycemic index number the higher is that food’s effect on your blood sugar levels. The lower the numbered value of that particular food is the lesser the effect it will have on raising blood sugar levels. Nutritionists suggests that if you have concerns about blood sugar levels you should include foods with a low glycemic index number. Therefore, if you are concerned about maintaining healthy eyesight, and keeping blood sugar levels in the healthy range, here is a list of eye foods that you should avoid that have high glycemic index rating numbers. Additionally, here are a list of foods that have a low rating number on the Glycemic index that you should include in your diet.


According to DR. Oz high glycemic foods can spike blood sugar levels in the body and lead to an increase in the amount of insulin in your system. According to a scientific research study high glycemic index foods can increase the risks for diseases such as lung, breast, prostate and colon cancers. Therefore, if you do have blood sugar concerns you should avoid them.

Some examples of high glycemic foods are white bread, white rice, white potatoes and fruits such as bananas. Other high glycemic index foods include most breakfast cereals, including puffed rice, sodas, crackers and cookies. The list also includes sugary foods such as pancakes, donuts, cakes, pastries, muffins, ice cream, sugar sweetened candies and yogurt to name a few. Also included in this list are processed foods and concentrated fruit juice products such as raisins, dates and fruit juices to name a few.


Some examples of low glycemic index foods include sweet potatoes, legumes, beans, lentils, chickpeas, sesame seeds, peanuts, flax seeds, vegetables such as greens like cauliflower, asparagus, quinoa, Ezekiel bread, and skim milk. Some other examples include brown rice, whole grains, yam, wheat tortilla, buckwheat, spaghetti, meat ravioli, and egg fettuccini. In terms of snack foods some examples are slim fast meal replacement shakes, hummus, peanuts, walnuts, cashews, corn chips, oatmeal crackers. In terms of fruits some low glycemic food examples include, plums, grapefruit, peaches, apples, coconuts, kiwis, oranges and strawberries to name a few.

When it comes to protecting your eye health if you are concerned about keeping your blood sugar levels in the normal range incorporating low glycemic foods in your diet will not only enable you to control and regulate your diabetes but it will also contribute to healthier eyesight and enable you to reduce your risks for eye diseases such as Diabetic Retinopathy.