Foods in the glycemic index, or GI, are ranked high, medium or low, depending on how the carbohydrates in the food elevate the blood glucose levels. The American Diabetes Association recommends choosing foods in the low and medium categories to avoid spikes in blood glucose levels. The GI ranking system is: low 0-55; medium 56-69; and high 70 and up. The glycemic index system may also be used for weight loss.
Grains, Cereals and Legumes
The University of Wisconsin says that the glycemic index only applies to foods that contain carbohydrates. It adds that grains, cereals and legumes, or beans, in the low and medium categories may be eaten in moderate portions on a regular basis. Those with a higher GI may be eaten in small amounts on rare occasions. It also adds to cook pasta al dente to maintain a low GI rating. The softer the food is cooked, the easier the body can use the carbohydrates, which results in a higher GI rating. Low GI foods listed in this category are pasta -- especially whole wheat varieties -- barley, converted rice, bulgur, All Bran cereal, Special K cereal, peanuts, popcorn, sourdough bread, pumpernickel bread and most beans and legumes.
Fruits
Choosing low GI foods may help control hunger, cholesterol and triglyceride levels. The University of Wisconsin says that as blood glucose levels rise, insulin levels rise to help the body store it. This may lead to weight gain, inflammation and insulin resistance. Fruits listed in the low GI category are apples, oranges, mangoes, peaches, pears, grapefruit, unsweetened apple juice, orange juice and canned peaches.
Vegetables
The American Diabetes Association states that counting carbohydrates in combination with using the glycemic index may assist in achieving better control of blood sugar levels. This in turn may lead to better management of weight and diabetes. Suggested vegetables with a low GI are carrots, green peas, sweet potatoes, sweet corn, yams and most non-starchy vegetables, such as salad greens, mushrooms, red and green peppers and onions.
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