In 2006, the Human Nutrition Research Center on Aging investigated glycemic load and weight loss. When asked to name its most significant finding, researchers at the center said the obese participants who followed low-calorie, low glycemic index diets lost more weight, had lower insulin and triglyceride levels and healthier cholesterol readings than those who did not. If you have been told to avoid high glycemic foods, it might be easiest to remember them by their categories: some fruits, most grains, root vegetables and pasta and most sweets carry high glycemic levels.
Non-glycemic Foods
The Glycemic Index, a project conducted by by professor Jennie Brand-Miller and the Human Nutrition Unit at the School of Molecular and Microbial Biosciences of the University of Sydney, considers foods with a glycemic index higher than 55 to to be high glycemic. To be glycemic at all, a food must contain carbohydrates, so instantly, you can exclude foods such as meats, fish, avocado, eggs and most vegetables.
Fruits
Several fruits are high-glycemic, including apricots, bananas, mangoes, peaches, pineapples, pumpkin, cherries, raisins, kiwi fruit, grapes, lychee nuts, cantaloupe, papaya, watermelon and plantains. Most of these are in the lower range of what the school considers high glycemic and, if you are on a low glycemic diet, you may be able to have them in small portions.
Grains, Starch and Root Vegetables
This foods highest in the glycemic index are starches. Barley, corn, pasta, breads, yams, bagels, most cereals, breakfast bars, crackers, popcorn, pretzels, sweet potatoes are all listed as high. Potatoes, carrots, parsnips and rice contain the highest glycemic levels in this category.
Sugars and Sweets
Anything with sugar contains carbohydrates, and adding sugar to food increases its glycemic index number. Glucose, sucrose, honey, sugar, cakes, doughnuts, pancakes, puff pastries, scones, soft drinks, yogurt, ice cream, marshmallows, candy bars and fruit bars all have glycemic indexes above 55. Glucose and sucrose top the chart.
