The glycemic index reflects the quality of the carbohydrates contained in a food. Low glycemic index foods are healthier and are associated with more even blood sugar levels throughout the day and a healthier body weight, while high glycemic index foods are less healthy because they result in large blood sugar variations. The fat content of a food is a different concept that is independent of the glycemic index, but rather refers to the total amount of fat contained in a serving of food. The total fat content of a food does not indicate whether the fat is saturated, monounsaturated or polyunsaturated.
Low-Fat and Low Glycemic Index Foods
Because the fat content and the glycemic index each represent different aspects of the nutritional value of a food, the fat content of a food can vary independently of its glycemic index. For example, some foods may have both a low fat content and a low glycemic index. These foods may be the best options for weight loss because low glycemic index foods are more satiating as well as having lesser levels of fat, and therefore, calories. For example, steel cut oats, temperate climate fruits, which include pears, apples, cherries, berries, oranges and prunes, sweet potatoes, quinoa, barley, legumes, sourdough bread, skim milk, low-fat yogurt and almost all nonstarchy vegetables would fit in this category.
Low-Fat and High Glycemic Index Foods
Foods that are low in fat are perceived as being healthier. However, low-fat foods that have a high glycemic index value are not satiating and can easily lead to overeating and weight gain. Foods in this category include dates, watermelon, potatoes, white rice, pretzels, rice crackers, most types of bread, whether it is white, whole wheat or bagels, breakfast cereals such as corn flakes, oat rings or puffed rice, jelly beans and other candies.
High-Fat and Low Glycemic Index Foods
High-fat foods usually contain more calories per serving, but if their glycemic index is low, it is usually easier to stick to reasonable serving sizes. For instance, chocolate bars and any type of chocolate, including milk chocolate, dark chocolate and white chocolate, as well as peanuts, whole milk and ice cream are good examples of high-fat, low glycemic index foods. Consume these foods with moderation.
High-Fat and High Glycemic Index Foods
Foods that are high in fat pack a lot of calories, and if their carbohydrates are quickly turned into blood sugar, these foods can be a disaster for your weight and health. For example, french fries, doughnuts, scones, waffles and potato chips are both high in fat and high on the glycemic index scale. Stay away from these foods as much as possible.
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