Uncovering the Glycemic Index of Foods

Low Glycemic Index foods are slowly digested, releasing sugar (glucose) into the bloodstream gradually, resulting in a slow and steady increase in blood sugar that helps keep your body functioning well for longer than high GI foods.

High Glycemic Index foods are quickly digested and metabolized, producing a rapid rise in blood sugar. It's best to avoid these high GI foods that cause spikes in blood sugar that can result in your body "crashing" or feeling hungry again quite quickly after you eat.

Glycemic Index Categories

Low Glycemic Index Foods (below 55) - Eat more often Most Vegetables: asparagus, broccoli, spinach, kale, carrots, cauliflower, green beans, peas, celery, red cabbage, cucumber, lettuce, mushrooms, peppers, yams Fruits: apples, apricots, grapes, blueberries, cherries, raspberries, strawberries, grapefruit, oranges, peaches, pears, plums, prunes Juices: apple, grapefruit, pineapple, tomato Legumes: black, navy, pinto, and kidney beans; chickpeas; lentils; black-eyed peas Starches: most pastas, brown rice, barley, quinoa, bulgur, wheat bran and germ, pumpernickel, and whole wheat bread Cereals: All Bran, Fiber One, Kashi Milk products including milk, cheese and yogurt Nuts and Nut butters Sweeteners: fructose, agave cactus nectar, sugar alcohols   Medium Glycemic Index Foods (56 - 69) Vegetables: white and sweet potatoes, corn Fruits: bananas, tropical fruits (mango, cantaloupe, papaya, pineapple), kiwi fruit, raisins, figs, fruit cocktail Juices: orange, cranberry Starches: white rice, wild rice, couscous Cereals: Cream of Wheat, Life, Mini Wheats, Oat Bran, most oatmeals, Raisin Bran Sweeteners: honey   High Glycemic Index Foods (above 70) Fruits: watermelon, dates Snacks: popcorn, rice cakes, most crackers (soda, Stoned Wheat Thins, Water Crackers), cakes, doughnuts, croissants, muffins, waffles, white bread, baguette, bagels Starches: millet Most Cereals: Bran Flakes, Cheerios, Cornflakes, Instant Cream of Wheat, Crispix, Grapenuts, Puffed Wheat, Rice Krispies, Shredded Wheat, Special K, Total Sweeteners/Sweets: table sugar, hard candy, soft drinks, sports drinks