Foods low on the glycemic index include meat, Greek yogurt, plums, grapefruit, lentils, barley, cheese, eggs, most vegetables, tofu, oils, fats and many nuts and seeds, according to Dr. William S. Alevizon. Foods classified as low-glycemic cause little change in blood sugar levels after consumption.
Low-glycemic foods can be divided into two distinct groups. The first group consists of noncarbohydrate food sources. Many of these foods are protein sources, such as meats, poultry, fish, eggs and tofu. Vegetables are also classified as a noncarbohydrate food source and consist mostly of water. Fats such as nuts, seeds, oils and cheese also contain minuscule amounts of carbohydrates, explains Dr. Alevizon.
The other distinct group of low glycemic foods are slower-releasing carbohydrates, commonly referred to as "good carbs." Dr. Alevizon indicates these carbohydrate sources must have a glycemic load of less than 10 to be classified as a "good carb" when they are eaten in average portions. Common "good carbs" are usually whole grain products, fresh or dried fruits, legumes, almond milks, dairy products, corn and quinoa. Sources of low-glycemic carbohydrates still need to be eaten in normal portions, and excessive consumption can result in a negation of the health benefits they provide, according to Dr. Alevizon.