Glycemic Index

The glycemic index of a food represents the magnitude of the blood sugar increase, that food will cause after you eat it. A high number on the index means that you will get a large increase in your blood sugar levels and a low number corresponds to a small increase in your sugar level. The index is a % comparison against pure glucose which has the index of 100.

I have previously mentioned that it is desirable to stop your blood sugar levels fluctuating wildly, for both health and weight control.

You can lower the glycemic index of a food if you ingest it with fat and protein. Some studies have shown that eating a low glycemic index diet helps towards feeling full (appetite control) and keeping the synthesis of cholesterol down.

Glycemic Indexes Of Common Foods
Breads & Grains
waffle - 76
doughnut - 76
bagel - 72
wheat bread, white - 70
bread, whole wheat - 69
cornmeal - 68
bran muffin - 60
rice, white - 56
rice, brown - 55
spaghetti, white - 41
whole wheat - 37
wheat kernels - 41
Cereals
Rice Krispies - 82
Corn Flakes - 77
shredded wheat - 69
oatmeal - 61
All Bran - 42
Fruits
watermelon - 72
pineapple - 66
raisins - 64
banana - 53
grapes - 52
orange - 43
pear - 36
apple - 36
Starchy Vegetables
potatoes, baked - 83
potatoes, mashed - 73
carrots - 71
sweet potatoes - 54
Green peas - 48
Legumes
baked beans - 48
chick peas - 33
butter beans - 31
lentils - 29
kidney beans - 27
soy beans - 18
Dairy
ice cream - 61
yogurt, sweetened - 33
milk, full fat - 27
milk, skim - 32
Snacks
rice cakes - 82
jelly beans - 80
corn chips - 73
life savers - 70
wheat crackers - 67
popcorn - 55
oatmeal cookies - 55
potato chips - 54
chocolate - 49
peanuts - 14
banana cake - 47
Sugars
honey - 73
sucrose - 65
lactose - 46
fructose - 23
Beverages
soft drinks - 68
orange juice - 57
apple juice - 41

What to do
Eat predominantly fresh, unprocessed foods. Mix your carbohydrates with some fat and protein at each meal.