Consuming a diet that consists of foods with a low glycemic index may promote long-term health and may reduce your risk of heart disease and diabetes. It may also help you control and maintain a healthy weight, according to the Glycemic Index website. Tomatoes are a good source for foods with a low glycemic index and can be used and prepared in a number of ways. Tomatoes also offer a host of other health benefits.

Definition

The glycemic index, or GI, rates carbohydrate-containing foods according to how they affect blood sugar levels in the body. The ranking is determined by how much blood sugar levels increase after consuming foods. Index ranges include a low GI of 55 or less, moderate GI of 56 to 69 and high GI of 70 and over. Foods with a high GI include starchy foods like most breads and breakfast cereals as well as potatoes. Low GI foods include acidic fruits, legumes, whole-wheat pasta and oats.

Low GI Diet

Some people may choose to follow a diet that consists of low GI foods because of the belief that high sugar levels are linked to a variety of health problems, such as diabetes, heart disease and obesity. However, MayoClinic.com explains that scientific evidence supporting the role of the low glycemic index diet in weight loss remains uncertain and controversial. Maintaining a healthy weight and exercising may yield the same health benefits as a low GI diet.

Glycemic Index of Tomatoes

The tomato has a glycemic index of 38 and is therefore classified as low GI food. Tomato sauce has a GI of 49 and tomato juice has a GI of 38.

Health Benefits

Tomatoes are a good source for vitamin A and vitamin C, which act as antioxidants in the body. Antioxidants help protect the cells against harmful chemicals, or free radicals, in the body that damage cells and cause certain illnesses and disease. The phytochemical lycopene also exists in tomatoes, which may help fight free radicals. Tomatoes also have fair amounts of vitamin K and calcium, which help in bone and blood development and function. A study by Howard D. Sesso published in the "American Journal of Clinical Nutrition" in 2004 showed that women who consumed tomato-based foods had a decreased risk of heart disease.

Ideas for Preparation

Tomatoes can be incorporated into a nutritious and balanced meal in a number of ways. Some ideas for preparing and using tomatoes that maintain a low glycemic index include tomato and lettuce wraps, basil and tomato salad, zucchini and tomato casserole or tomato and chicken with whole-wheat noodles. You can also eat tomatoes plain or as a topping in vegetable or pasta salads. Tomato sauce serves as a good base for sauces and pastes in soups and sauces for pasta dishes.

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