The glycemic index, or GI, is a chart that runs from zero to 100. Foods that are 70 or above are considered high. Foods with a high glycemic index tend to raise your blood sugar levels faster and higher than foods with a lower value, according to the Mayo Clinic website. This is pertinent information if you have diabetes and need to watch your intake of carbohydrates.
Bread Products
All types of bread that contain white flour are 70 or higher on the glycemic index. This includes bagels, French bread, rolls, buns and baguettes. Baguettes rank among the highest/ with a GI of 95. Being that these products are made with refined white flour, they are also low in fiber.
Cereal
Cereal is a common breakfast food for people on the go. Puffed wheat and cereals that are high in sugar are also high on the glycemic index.
Fruits
For the most part, fruits are either moderate or low on the glycemic index. The only exceptions are watermelon and dates. Dates are actually over 100 on the chart. This doesn't mean that these fruits are unhealthy. They are still high in fiber, water content and vitamins. Just make sure to be aware of their glycemic ranking if you need to watch your blood sugar levels.
Vegetables
Vegetables are high in nutrients, minerals and water content, and there are only a few that are high on the GI chart. These include parsnips, potatoes and pumpkins. Parsnips rank at 97 and they are highest. Potatoes by themselves are actually medium on the glycemic index. Once they become processed, the GI increases. For example, instant mashed potatoes, potato chips and microwaved baked potatoes are all 75 or higher on the GI chart.
Beans
Beans are high in fiber, protein and complex carbs, and low in fat. Out of all the types of beans in existence, the only one that is high on the GI chart is broad beans. They rank at 79.
Grains
Millet is a type of grain that is high on the glycemic index. All other whole grains are either medium or low. Rice cakes are also high and they derive from rice. They rank at 87 on the glycemic index. Pasta made from rice is also high.
Snacks and Sweets
Corn chips, pretzels, scones, doughnuts and waffles are all high on the glycemic index. In similar fashion to white flour products, they are low in fiber and contain very little nutrients.
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