The GI Index -- or Glycemic Index -- is a tool that ranks carbohydrates according to their effect on your blood sugar levels. The Index has three categories -- low, moderate and high. Fifty-five and lower earns a food a low rating, 56 to 69 is moderate while 70 and above is high. The lower a food rates, the more moderate its effect on your blood sugar and insulin. The GI index may help prevent heart disease and diabetes.
Fruits
Fruits rating low on the GI scale include cherries with a ranking of 22, grapefruit at 25, prunes at 29 and dried apricots at 30. Apples, canned peaches in their juice and fresh pears all rate at 38, according to Fifty50.com. Plums rate 39, strawberries come in at 40 while both Navel oranges and fresh peaches rate 42. Canned pears earn a 43 on the Index, grapes get a 46 and and mangos are slightly higher at 51. A banana is rated 52 and rounding out the low category is fruit cocktail with a 55.
In the moderate category are fruits such as papaya and raisins -- both are 56. Fresh apricots are rated 57, while kiwi rate 58. Dried figs, canned apricots, cantaloupe and pineapple all draw closer to the high side, being 61, 64, 65 and 66 respectively.
In the high category are watermelon -- 72 -- and dates, at 103.
Vegetables
Vegetables are great for you -- if you eat the right ones. The GI Index places broccoli, cabbage, onions, lettuce, mushrooms and red peppers all in the low category, rating them at 10. Green peas and carrots jump closer to the moderate side, rating 48 and 49.
Fresh corn and beets fall under the moderate category -- corn earns itself a 60 while beets receive a 64.
Pumpkin with a 75, and parsnips at 97, fall within the high category.
Dairy Products
Most dairy products fall within the low range, which may be good news if you are a dairy lover. Artificially sweetened yogurt is rated 14, whole milk is ranked 31, skim milk earns a 32 and premium ice cream is a 38. Low-fat ice cream is 43.
Breads
You can find some breads that fall within the low and moderate range on the Index. For instance, pumpernickel is rated 41 while sourdough and stone ground whole wheat are both 53.
A whole wheat pita begins the moderate category with a rating of 57, hamburger buns earn a 61, croissants are rated a 67 and taco shells bring up the pack with a 68.
White bread, bagels and kaiser rolls are all considered high with ratings of 70, 72, and 73. Bread stuffing is 74, 100 percent whole wheat bread earns itself a 77 while a piece of French baguette rates a 95.
