The glycemic index, or GI, measures the extent to which a carbohydrate food item raises blood sugar levels. The higher a food ranks on a scale from 0 to 100, the more quickly it is digested and absorbed after being eaten. Low-GI foods -- 55 or less -- promote a gradually rising and more evenly sustained blood sugar level. Diabetics are encouraged to try to maintain a stable blood sugar level, but any weight-conscious person can benefit from the hunger-control aspects of eating low-GI foods.
Grains
According to the American Diabetes Association, not all breads -- even within the whole grain category -- are the same on the GI. While 100 percent stone-ground whole wheat is in the low category, regular whole wheat bread has a medium GI rank. Similarly, rolled oats, oat bran and muesli are low, while instant oatmeal is high glycemic.
Pasta and Rice
The good news is that pasta is considered low glycemic. The bad news? Pasta in processed meal form, like boxed macaroni and cheese, is high on the GI, as is short-grain white rice. In case you're thinking brown rice is always best, think again. It's in the middle of the GI scale, along with wild and basmati rice, and the lowest-glycemic type of rice is the converted variety.
Fruits and Vegetables
Nearly all fruits and some vegetables are low glycemic. Carrots and corn are on the list, and so are yams -- but not other potatoes, which all rank high on the scale. Many of the vegetables that aren't on the GI database list do not contain enough carbohydrates to have a glycemic value. As the Glycemic Index Foundation succinctly puts it: "No carbs -- no GI."
Dairy
Milk is a low glycemic choice, whether the whole or lower-fat varieties. Cheese is, too. Eggs have no measurable carbohydrate value, so they don't register on the glycemic scale.
Less Healthy Low-Glycemic Choices
Believe it or not, the Harvard School of Public Health reports a Snickers candy bar ranks at 41 -- well into the low range -- on the GI. This is an example of how the glycemic ranking alone is not sufficient guidance for making healthy food choices. A shortcut to determining good food choices is to simply avoid processed foods whenever possible. Stick with whole grains, fresh fruits and vegetables, and avoid sugar and potatoes.
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