The glycemic index, or GI, ranks food on how it affects blood sugar. Foods with a low GI take the body longer to digest and create only a small rise in blood sugar, while foods with a high GI digest more quickly, leading to a rapid rise in blood sugar. The GI is used to help people with diabetes manage blood sugar, and it is also used as a tool for weight management.
Low Glycemic Foods
A low glycemic food value is 55 or less. Most low GI foods are high in fiber. Eating more low GI foods can help you better manage blood sugar and weight, according to the Glycemic Index website. In addition to decreasing blood sugar elevations, low GI foods also help to control appetite because they take the body longer to digest. Low glycemic foods and their glycemic food values include all bran with a GI of 30, whole wheat bread with a GI of 49, whole oats with a GI of 51, peas with a GI of 39, corn with a GI of 47, new potatoes with a GI of 54, chickpeas with a GI of 42, apples with a GI value of 34, oranges with a GI value of 40, skim milk with a GI of 32 and sugar-free yogurt with a GI of 23.
Only foods containing carbohydrates have a glycemic food value. Meats and fats do not contain carbohydrates, and therefore do not have a glycemic ranking.
Medium Glycemic Foods
The American Diabetes Association says medium glycemic index foods are acceptable on the diabetic diet. Medium GI foods have a glycemic food value of 56 to 69. Examples of medium glycemic index foods include croissants with a GI value of 67, white flour pita bread with a GI value of 57, couscous with a GI value of 61, taco shells with a GI value of 68, baked potatoes with a GI value of 60, wild rice with a GI value of 57, bananas with a GI value of 58 and ice cream with a GI value of 62.
High Glycemic Foods
High glycemic index foods have a food value of 70 or greater. You can lower the value of high a GI food by eating it with a low GI food, according to the American Diabetes Association. High glycemic index foods and their food values include puffed wheat with a GI value of 80, bagel with a GI value of 72, parsnips with a GI value of 97, instant white rice with a GI value of 87, french fries with a GI value of 75, rice cakes with a GI value of 87 and watermelon with a GI value of 80.
