The glycemic index, or GI, is a rating of the amount of carbohydrates in foods and their ability to raise blood sugar. Florida State University mentions foods high on the index tend to be highly processed or made from finely ground flours. Less processed whole grains and vegetable are normally lower on the list. It cautions that the GI list does not take into consideration the amount of food consumed, only the amount of carbs.
Soups
The "American Journal of Clinical Nutrition" finds that if your diet regularly includes foods that are carbohydrate-rich, you may have an increased risk of developing certain cancers, diabetes and heart disease. Soups low on the GI scale, or 55 and under, would be suitable for a warm snack. The list includes 250 ml of tomato soup -- 38, 250 ml minetrone -- 39, and 250 ml lentil soup -- 44.
Baked Goods
To determine the glycemic index, a standard must be established. The "American Journal of Clinical Nutrition" explains that two standards are used, one being glucose, the other white bread. The blood glucose response is measured after consumption of glucose or bread. Another food is eaten and then compared against the previous response of the glucose or bread. This determines where on the scale the food belongs. Baked goods that measure under 55 on the GI include 80 g of banana bread -- 47, 53 g of Sara Lee pound cake -- 54, 63 g of plain sponge cake -- 46, 30 g slice of whole grain pumpernickel -- 46, and a 25 g oatmeal cookie -- 54.
Dairy
The"American Journal of Clinical Nutrition" notes that the glycemic index may vary for the same food. The methods used by individual labs determine what GI is allocated to each food. Usually the differences come from the manufacterer's or food-composition tables the labs use to determine sugar and starch content. Variances normally are marginal. Dairy products, or foods from dairy products that have a low GI include 100 g custard -- 43, 50 g vanilla ice cream -- 40 and 200 g yogurt -- 36.
Fruits
When you eat foods low on the GI scale, they are more slowly digested and absorbed. This prevents a sharp spike in your blood sugar and a more gradual rise in blood insulin. Florida State University states this prevents many common health problems such as diabetes 2 and obesity. Fruits that fall in the low GI category include 120 g apple -- 40, 250 ml apple juice -- 40, 60 g dried apricots -- 31, 120 g banana -- 46, 120 g raw cherries -- 22, 120 g grapefruit -- 25, 120 g grapes -- 46, 120 g orange -- 40 and 120 g peach -- 28.
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