High glycemic carbohydrates break down quickly and rapidly raise glucose levels. With low glycemic index foods, the body is able to release a steady level of insulin to control blood sugar levels. Generally, foods such as beans, vegetables, whole fruit and whole grains that have high fiber with low glycemic index are preferred forms of carbohydrate to control blood glucose. A low GI is 55 or less, a moderate GI is 56 to 69 and a high GI is 70 or higher, according to the American Diabetes Association.
Grains
High glycemic grains include white bread, bagel, puffed rice, instant oatmeal, short grain rice, corn flakes, macaroni and cheese from a mix and waffles, according to Kathleen Mahan and Sylvia Escott-Stump in "Krause's Food, Nutrition, & Diet Therapy." In contrast, low glycemic index grains include 100 percent stone-ground whole wheat or pumpernickel bread, rolled or steel-cut oatmeal, pasta and bran cereals. Sourdough or rye bread and shredded wheat are examples of moderate glycemic index grains.
Vegetables and Legumes
Potatoes, carrots and pumpkin have a high GI. Legumes such as soybeans, lentils and baked beans have a low glycemic index value. Low GI vegetables and legumes include sweet potato, corn, lima beans, peas, legumes and lentils.
Fruits
Glycemic index can be complicated and even counter-intuitive, according to Eleanor Whitney and Sharon Rolfes in "Understanding Nutrition." Watermelon has a glycemic index higher than ice cream but contains less carbohydrate per serving. Raisins, melons and pineapple also have a high GI. Banana, pineapple and orange juice have a moderate GI and peaches, apples, oranges and most other fruits have a low GI.
Sweets and Snack Foods
Jelly beans, soft drinks and honey have a high GI as do sugars such as glucose, maltose and maltodextrin. Pretzels, popcorn, saltine crackers and rice cakes also have a high GI. Chocolate has a low GI. Some chocolate bars and energy bars have a low or moderate GI. The GI does not reflect the nutrient content of a food, according to MayoClinic.com, so a food with a low GI may be high in calories, sugar or fat. And since the GI does not consider the food preparation method or quantity of food consumed, the GI may be misleading in some situations.
References
- MayoClinic.com: Is the Glycemic Index Useful for People with Diabetes?
- American Diabetes Association: The Glycemic Index of Foods
- "Krause's Food, Nutrition, & Diet Therapy, 10th Edition"; Mahan and Escott-Stump; (2000)
- "Understanding Nutrition, Ninth Edition"; Eleanor Noss Whitney and Sharon Rady Rolfes; (2002)
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