>For many years we have learned that Carbohydrates fall into two major categories: Simple ( including sugar, honey, and maple sugar) and complex ( including whole grains, starchy vegetables and legumes)
We have been encouraged to eat plenty of complex carbs and only moderate amounts of simple sugars.
This is where the Glycemic index comes into play.
Foods that have a low GI will prompt a moderate rise is blood glucose levels while foods with a high GI will cause our blood glucose levels to increase above the optimal level ( that is why it is so very important for Diabetics to watch their intake of high GI foods)
So what should you eat?
Carbohydrate rich foods with the low GI such as starches found in grains such as wheat barley and rice along with legumes such as split peas, lentils, dry beans such as pinto, kidney and black beans. You also need starchy veggies such as potatoes, winter squash and yams.
Your sugar should be found in natural foods such as fruits and dairy products.
Examples of low GI VEGGIES
spinach
turnip greens
lettuce                            Eggplant
Zucchini                        Onions
Artichokes                     Tomatoes
Asparagus                      Cauliflower
Okra                               Bell peppers
Cabbage                         Green peas
Celery                             Squash
Cucumbers
Dill pickles
Radishes
Broccoli
Onions
LOW GI Grains
barley   buckwheat    corn    millet    oats   rice   rye   wheat
spelt  and mutigrains such  mutligrain breads
Fruits
Grapefruit      apples               prunes        apricots              apples         pears    plums
Strawberries       oranges        grapes
Starchy veggies – they have a little higher number in the GI but are good for you
yams  carrots    potatoes    sweet potatoes    beets

Legumes
Soybeans       lentils        garbanzo beans        split peas          navy beans   pinto bean
Dairy
Yogurt ( low fat)  skim milk
Sweeteners
agave