In the past, it was assumed that complex carbohydrates took longer to break down in your blood than simple carbohydrates did. However, research into what is now known as the "glycemic index" suggests that this isn't necessarily the case. The glycemic index, which measures how fast a food will probably raise blood sugar, can be helpful for diabetics and people who want to measure their energy levels. Foods higher on the glycemic index (with the top number being 100) are considered "fast" carbohydrates while foods lower on the glycemix index release are "slower." Even healthy complex carbohydrates can break down more rapidly than simple carbohydrates found in junk foods. However, according to the Mayo Clinic, this doesn't mean that complex carbohydrates are less healthy than once assumed.
Fruits
Fruits, which are considered to contain simple carbohydrates, vary on the glycemic spectrum. Watermelon tops the fruit glycemic index, coming in at about a 72 out of 100, pineapple is at a 66, raisins rate a 64, mango is at 55, and orange juice is at 52. If you want fruits on the lower end of the spectrum, aim for pears (36), peaches (28), and grapefruits (25).
Grains
Instant rice is the fastest carbohydrate in the list of grains, ranking at an 87. Millet ranks at a 71, white bread is at a 70, white boiled rice is at a 56, and brown rice is at a 55. If you want a slower carbohydrate, barley is a 25.
Dairy
Dairy is generally low on the glycemic index, but the dairy substitute rice milk comes in at about an 86. Ice cream is second, at about a 51, yogurt with fruit is at a 41, skim milk is at a 32, and whole milk is at a 27.
Vegetables
Potatoes are high on the glycemic index, ranking at an 85, but new potatoes and sweet potatoes are a bit lower, ranking at a 62 and a 54, respectively. Carrots and green peas, on the other hand, rank at a moderate 49 on the glycemic index.
Snacks
To follow the trend of rice and rice-based products ranking high on the glycemic index, rice cakes top the list of snacks at an 82. Jelly beans follow rice cakes at an 80, soda crackers follow at a 74, and corn chips trail at 72. At the low end of the snack spectrum, peanuts are only at a 14 on the glycemic index.
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