The glycemic index, or GI, ranks carbohydrate-containing foods on a scale of zero to 100 based on how they affect blood sugar. The glycemic index is most often used by people with diabetes to help them manage their blood sugar, but it is also used as a diet to help promote weight loss.
Low-Glycemic Carbs
Low-glycemic carbs have a GI rank of 55 or less. Low-glycemic carbs take your body longer to digest and produce a more gradual rise in blood sugar. People with diabetes are encouraged to eat more low-glycemic carbs for better blood sugar control. Because these foods take longer to digest, they help keep you feeling full longer and help with weight control. Many commercial diets, including the South Beach Diet and the Zone diet, encourage you to eat more low-glycemic carbohydrates for weight loss. Low-glycemic carbs include oat bran, rolled oats, natural muesli, pumpernickel bread, whole wheat bread, pasta, brown rice, white long grain rice, sweet potatoes, pearled barley, wheat tortillas, peas, corn, kidney beans, chickpeas, lima beans, lentils, split peas, carrots, nonstarchy vegetables -- green beans, broccoli, and spinach--, cherries, plums, grapefruit, oranges, pears, strawberries, peaches, milk, yogurt and soy milk.
Medium-Glycemic Carbs
Medium-glycemic carbs have a glycemic index between 56 and 69. The American Diabetes Association says you can include medium-glycemic carbs on your low-glycemic diet. Combining a medium-glycemic carb with a low-glycemic carb decreases the medium-glycemic carb's effect on your blood sugar. Examples of medium-glycemic carbs include hamburger rolls, white pita bread, shredded wheat, basmati rice, couscous, taco shells, baked potatoes, beets, mangoes, bananas, raisins, pineapple and ice cream.
High-Glycemic Carbs
High-glycemic carbs have a ranking of 70 or greater. High-glycemic carbs digest very quickly and cause a rapid rise in blood sugar. Diets for diabetes and weight loss recommend you limit your intake of high-glycemic carbs for better blood sugar and weight control. However, like medium-glycemic carbs, combining a high-glycemic carb with a low glycemic carb will decrease its effects on your blood sugar, according to the American Diabetes Association. Examples of high-glycemic carbs include corn flakes, white bread, bagels, instant white rice, mashed potatoes, french fries, rice cakes, pumpkin, parsnips, watermelon and dates.
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