The glycemic index is a food ranking system that scores foods based on their ability to raise blood glucose, or sugar, in a short amount of time. Based on this system, Self Nutrition Data defines pure glucose as having a score of 100. Therefore, the less sugar or carbohydrate found in foods, the lower their glycemic score. Similarly, if the food contains high amounts of sugar or starch it will rank relatively high on the glycemic index. Diabetics, prediabetics and those who need to lose weight will benefit greatly by following the glycemic index and adapting to a healthier lifestyle.
Low
Foods considered low on the glycemic index have a score below 55. This category is the most favorable for maintaining a healthy blood glucose level consistently throughout the day. Ideally, individuals with diabetes, prediabetes, metabolic syndrome or weight issues should try to eat foods from this category and strictly limit or forbid those from the medium to high categories. Self Nutrition Data lists examples of low glycemic foods to include peanuts, bean sprouts, grapefruit, pizza, apples, carrots, oranges and honey. In many circumstances, meals will be comprised of low to medium scored foods, avoiding high scores as much as possible.
Medium
Foods considered to be in the medium category on the glycemic index have a score between 56 and 69. The food in this category is relatively marginal on safety, and should be limited in favor of the lower glycemic foods. The Linus Pauling Institute at Oregon State University lists the worst offenders in this category as table sugars, pancakes and white rice. In more flexible dietary restrictions, some allowances can be made that allows a food from this category as long as the remaining foods are low glycemic. This would need to be discussed in further detail with a physician or personal trainer, depending on the circumstances.
High
Foods considered to be high on the glycemic index have a score of 70 or higher. The Linus Pauling Institute at Oregon State University suggests limiting food intake from this category as the nutritional value does not outweigh the glycemic impact. Foods listed in this category include: dried dates, cornflakes, jelly beans, rice cakes, russet potatoes, donuts, crackers and most white breads. Ideally, these foods can easily be replaced by a low glycemic equivalent. A licensed or registered dietitian, diabetes educator, nurse or nutritionist can provide an entire list of healthy choices and substitutions based on individual needs.
