The glycemic index ranks foods according to their effect on your blood sugar. High glycemic index foods can cause a rapid spike and then drop in blood sugar, while low-glycemic index foods keep your blood sugar levels stable. Choosing foods low on the glycemic index -- those with a rating of 55 or less -- as menu options can help reduce your risk of heart disease and type 2 diabetes.
Grains
Both high and low glycemic index grains are available. Refined grains such as white rice and the flour used in white bread and regular pasta tend to have a higher glycemic index, and so do the foods that contain them. Whole-grain-rich foods can be added to the menu for lower glycemic options. Brown rice has a glycemic index of about 55, whole wheat spaghetti has a glycemic index of 35 and All Bran cereal has a glycemic index of 38.
Vegetables
Commonly consumed starchy forms of vegetables tend to have a higher glycemic index, such as mashed potatoes and baked potatoes. But most vegetables can be used on a low glycemic menu. A serving of carrots has a glycemic index of about 47, a serving of yams has a glycemic index of 37 and a serving of green peas has a glycemic index of 48.
Fruits
Fruits are generally good low glycemic index options for your menu, but if they are dried and sweetened their glycemic index is likely to be higher. Also, watermelon is a high glycemic index fruit. An orange has a glycemic index of 42. Both pears and apples have a glycemic index of 38. Grapefruits have a glycemic index of 25. Grapes average about 46, and peaches average a glycemic index of 42.
Legumes
Beans and nuts tend to be low glycemic index menu options. Cashews have a glycemic index of 22, and peanuts have a glycemic index of 14. Soybeans have a glycemix index of 18. Black beans have a glycemix index of 30. Baked beans fall close to 50 with a glycemic index of about 48. Kidney beans and chickpeas average a glycemic index of about 28.
Common Snack Foods
Despite what you might think, not all commonly consumed snack foods are high on the glycemic index. Peanut M&Ms have a low glycemic index of around 33. This is because the majority of the snack comes from the peanut. Hummus, a common appetizer made from chickpeas, has a very low-glycemic index of about 6. Also, fruit-filled reduced-fat yogurt has a glycemix index of about 27.
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