The Glycemic Index (GI) is a ranking that measures the ability of a food to increase sugar in the blood, states the Linus Pauling Institute at Oregon State University. Carbohydrates add sugar that converts to energy in the blood. Complex sugars or simple sugars both raise blood sugar levels, but simple sugars raise it more quickly, leading to health issues, especially for those with insulin resistance or diabetes. Many books and online sites assist in finding the scores of specific foods.
Scores
A gylcemic index score over 70 is considered high by the Glycemic Index Foundation. A medium grade is between 56 and 69, and a low score is under 55.
Breads
Breads that score low on the gylcemic index (GI) are whole grain breads or those made from sprouted grains. White bread made from enriched flour has a high glycemic index score of 70 per serving. Middle Eastern flatbread has a score of 97, while a whole grain bread like rye crisp has a score of 63.
Cereals
Cornflakes have a high glycemic index score of 83, while some of the cereals with a low glycemic index are muesli, with a score of 54, and oatmeal, which scores 48. Raisin Bran comes in a 73, while Bran buds with psyllium rates 45.
Fruit
Many fruits have low GI scores, such as apples with 38, and grapefruit, with 25. An orange has a GI score of 43, close to that of plums at 39. Dates with a score of 103, and watermelon with a score of 72, are both high GI scoring fruits, to be avoided by those on low gylcemic diets.
Beans
Most beans are low glycemic foods with scores under 50. The highest is canned kidney beans, wtih a score of 52, and the lowest is boiled soy beans with a score of 16. Lentils and black beans both have a score of 30. Scoring in the low side of the GI scale, between 31 and 44 are baked beans, butter beans, garbanzo beans, lima beans, navy beans and pinto beans.
Dairy
Dairy products are low on the gylcemic index for the most part, unless sugar is added, as in some flavored yogurt products. Skim milk ranks at 32, while soy milk has a 31 GI. Whole milk also ranks a 30 GI with pain yogurt rating a score of 14 and chocolate milk ranking at 35.
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