Foods High on the Glycemic Index but Low on Glycemic Load

Posted on Sep 14, 2016

Question: Which pie is best for weight loss, pumpkin, sweet potato, or butternut squash?

Answer:  Pumpkin, see why below.  Butternut squash comes in second-best, then sweet potato last. Pumpkin is also the easiest as it comes in a 15 oz can for like $1.89 ready to mix and bake. You have to steam or bake sweet potato and butternut squash first. Also, consider the fact that the cinnamon in any of these three pies will help neutralize even the small glycemic load of 3 to 22.


Foods High on the Glycemic Index but Low on Glycemic Load

By Meri Raffetto from The Glycemic Index Diet For Dummies

Some foods rank high on the glycemic index, which used to scare people into avoiding those foods altogether. But gone are the days when experts classified foods as good and bad according to the glycemic index alone. Thanks to the glycemic load, carrots and other high-glycemic fruits and veggies aren’t considered so bad for you anymore, which is a good thing as potatoes, carrots, watermelon, and the like are often loaded with important nutrients.

If you’ve been avoiding certain foods or avoiding a low-glycemic diet because some foods you love are considered “bad,” you can take these foods off of your taboo list. The following foods not only have a low glycemic load but are also healthy, low-calorie choices:

Cantaloupe (GI 65; GL 4): This fruit offers a full array of nutrients, including vitamin C, vitamin A, potassium, and fiber.

Papaya (GI 59; GL 10): This incredible fruit that you may not have eaten much has a rich, tropical taste and is high in vitamin A, vitamin C, potassium, folate, magnesium, and fiber.

Pineapple (GI 59; GL 7): Being a tropical fruit, pineapple is naturally loaded with vitamin C, but it also contains a special substance called bromelain, which has shown potential as an anti-inflammatory as well as a digestive aid.

Pumpkin (GI 75; GL 3): You can safely include pumpkin in your glycemic index diet thanks to its low glycemic load of 3. This food is an excellent source of vitamins A and C as well as fiber. It’s also wonderfully sweet and can be used in everything from soups to healthy desserts.

Sweet Potato (GI 72; GL 22) I added this in to compare Sweet Potato to Pumpkin for the best low glycemic load for pie. Pumpkin has sweet potato beat.

Butternut Squash (GL 75; GL 10) I also added Butternut Squash to the list just to compare for pie making purposes.

Watermelon (GI 72; GL 4): This delicious summer fruit may at first look like a high-glycemic food with its glycemic index of 72, but it actually has a very low glycemic load. Why? Because it’s made up of a lot of water, hence the name. Watermelon is also loaded in antioxidants with high levels of both vitamin C and vitamin A. It also contains lycopene, which is shown to be helpful for heart health.

When you take glycemic load into account, you find that nearly all fruits and vegetables are acceptable on your low-glycemic diet. This is an important realization because fruits and veggies (which are naturally low in calories) also provide the majority of nutrients and fiber in your diet. Including five to nine servings of fruits and vegetables in your diet will help you lose weight in a way that you can eat plenty of food and not starve yourself!


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