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Glycemic Indexes in Foods

The glycemic index rates foods according to how quickly they raise blood glucose levels in the body. The higher the GI in foods, the more quickly they raise blood sugar, which is not good for you. A quick rise in blood sugar tends to be followed by a quick drop, which can leave you feeling tired and hungry shortly after you've eaten.

  1. High Glycemic Index

    • Foods that have a high GI, and therefore raise blood sugar quickly, include refined white grains such as instant white rice or short-grain rice, mashed and fried potatoes and tapioca. Watermelon and dates are high on the scale because of their high sugar levels, as are pumpkin and parsnip. Many cereals have a high GI, including cornflakes, bran flakes, Cheerios and Rice Krispies.

    Medium Glycemic Index

    • Foods with a medium GI raise blood sugar more slowly and therefore are better for you. Grains with a medium GI include basmati rice, couscous, cornmeal and baked potatoes. Many tropical fruits have a medium GI, such as mango, papaya and pineapple. Sweet vegetables such as beets have a medium GI, as do breads like croissants, rye and pita breads.

    Low Glycemic Index

    • Low-GI foods cause the slowest rise in blood sugar and therefore can leave you feeling fuller longer. Cereals with a low GI include All-Bran, oatmeal and muesli. Fruits that are low in the GI scale tend to be ones that grow in temperate climates, such as plums, grapes, cherries, apples and pears. Many types of pasta have a low GI, such as filled tortellini and ravioli, whole wheat pastas and egg noodles. Or choose whole grain tortillas, brown rice, new potatoes and yams and sweet potatoes. Most vegetables have a low GI because of their low sugar content, such as peas, corn, carrots, tomatoes, broccoli, greens, beans and peppers.

    Other Considerations

    • You can lower the GI of a food by consuming it with a source of fat or protein. For example, a high-GI cereal will become part of a medium-GI meal by adding milk and a hard-boiled egg to the meal. Peanut butter or cheese will lower the GI of white bread, and butter or sour cream will lower the GI of a mashed potatoes. And since many of these foods are not eaten alone, but as part of a meal with meat, the overall GI of the foods can be brought into a more healthy range.

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