Glycemic Values of Foods

According to Florida State University's Thagard Health Center, the glycemic index ranks carbohydrate foods according to how they elevate your blood glucose. Higher index numbers generally indicate foods that cause a volatile fluctuation in blood sugar, negatively influencing health and weight.

Avoid High Values

• Avoid foods indexed at 70 or higher. Some of the foods with high value may surprise you. For example, cooked carrots rank higher on the index than raw carrots. Enjoy a little dark chocolate, lower on the index than some vegetables.

A Helpful Guide

• According to Harvard's "Nutrition Source," use the index as a guide to identify mid- to low-value foods, but don't depend on it. How food is combined for a meal or snack can alter the glycemic value.

Lower Value Choices

• In general, avoid highly processed foods because processing removes fiber, minerals and vitamins. Build a diet that is grounded in whole grains, fruit, beans and lentils. You can eat more of these foods and avoid the afternoon empty-stomach feeling.

Food Exchange

• Think of a transition to a healthier diet as a simple exchange of one thing for another. Build a sandwich on whole grain bread instead of on a baguette. Stock up on fresh fruits and vegetables.