Foods containing high levels of glucose are measured by using the glycemic index, or GI. Originally, the GI was created to help diabetes patients control their blood sugar. The GI classifies foods based on how they affect your blood sugar. Foods are scored from 0 to 100. Foods with a higher GI produce a higher peak in blood glucose and a greater overall blood glucose response. Foods rated over 70 are considered high GI foods.
Cereals and Grains
Cereals and grains can be high or low on the GI. High GI cereals and grains tend to be from processed, bleached flour and meal flour. High GI foods include white bread, English muffins, and whole meal flour from Australia. Middle Eastern flatbread is very high at 97 GI and amaranth wheat at 76 GI, according to the International Table of Glycemic Index and Load published in 2002 in the American Journal of Clinical Nutrition.
Amaranth cereal is even higher than bread with a GI of 97. Other high-GI cereals include Kellogg's bran flakes, Coco Pops, Cornflakes and Cheerios, Quaker Oats corn bran, Nabisco's Corn Chex and instant Cream of Wheat.
Fruits and Vegetables
Fruits and vegetables are typically low on the GI. Some fruits that have a high GI include pineapple with 73 GI, dried dates at 71 GI, cantaloupe with 70 GI and fresh watermelon at 72 GI, according to the International Table of Glycemic Index and Load.
High GI vegetables are mostly comprised of the starchy vegetables such as potatoes with 84 GI and parsnips with 98 GI.
The major concern with the glycemic diet is that foods are not ranked on how healthy they are for you. Many foods with a low GI contain large amounts of calories or saturated fats, according to the MayoClinic.com.
Dairy
Most dairy products and replacement dairy products are low on the GI scale. A few exceptions are those with sugar added, including chocolate flavored ice cream with 68 to 73 GI depending on the manufacturer, half vanilla and half chocolate ice cream with 80 GI and tofu-based frozen desserts, which are sometimes substituted for dairy desserts, with a whopping 115 GI.
