The glycemic index was developed by Dr. David Jenkins in the 1980s with the objective of helping people with diabetes better predict the increase in their blood sugar levels following the consumption of carbohydrate-containing foods. Since then, many studies have shown that eating more low GI foods, with a GI of 55 or lower, is associated with a healthier weight and improved athletic performances as well as a decreased risk of suffering from cardiovascular disease or Type 2 diabetes. On the other hand, high-glycemic foods may lead to uncontrolled blood sugar levels and an increased risk of developing chronic diseases.
Bread
Most types of bread have a high GI, with the exception of sourdough bread, rye bread and stone-ground whole-grain bread, which have low GI values. White baguette has a GI of 95; bagel, a GI of 72; white bread, a GI of 71; and white rolls, a GI of 73.
Rice
Instant white rice, glutinous rice and short-grain white rice have GI values varying between 83 and 87, which is very high. On the other hand, brown rice, Basmati rice, wild rice and long-grain rice tend to have low to medium GI values.
Watermelon
Watermelon is one of the highest glycemic fruits, with a GI of 80. Only dates have a higher glycemic index of 103. Depending on how much you eat at a time, watermelon and dates can cause your blood sugar levels to peak and then crash, resulting in low energy levels and sugar cravings.
Breakfast Cereals
Many breakfast cereals, with the exception of oatmeal, are in the high glycemic foods category. For example, puffed wheat has a GI of 80; puffed rice, a GI of 82; cornflakes, a GI of 80; bran flakes, a GI of 74; chocolate-flavored cereals, a GI of 77; and oat rings, a GI of 74.
Potatoes
Except for sweet potatoes, with a GI of 48 to 54, and new potatoes, with a GI of 54, most other potatoes have high GI values. For example, mashed potatoes have a GI of 73; instant mashed potatoes, a GI of 80; baked potatoes, a GI of 85; and french fries, a GI of 75.
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