The glycemic index measures carbohydrate foods according to how much they raise the glucose level in the blood. A rating of 55 or less is considered low, while a rating of 70 or more is considered high. Proteins and fats are not included in the glycemic index. The glycemic load index takes into account the total amount of carbohydrates in a normal serving of a given food. A glycemic load score of 10 or less is considered low, while a score of 20 or more is considered high. The glycemic index diet is used by some people with diabetes to assist in management of their blood sugar.
In the glycemic index diet, proteins and fats are not considered and should be eaten as your physician recommends. Carbohydrate foods with a low-glycemic load index are chosen often, foods with a medium load index are chosen occasionally and foods with a high-glycemic load index are rarely chosen.
Low-Glycemic Load Foods
Fruits with a low-glycemic load index include apples, apricots, cherries, watermelons, cantaloupes, canned peaches and pears in juice, blueberries, strawberries, pumpkins, kiwis, mangoes, oranges, pineapples, pineapple in juice, prunes and fruit cocktail in juice. Vegetables include beets, spinach, peppers, lettuce, celery, cabbage, cucumber, broccoli, cauliflower, carrots, peas, vegetable juice, carrot juice and tomato juice. Breads include white breads, whole wheat breads, bran cereals and hamburger buns. Milk products include ice cream, full-fat milk, skim milk, Greek-style yogurt and low-fat yogurt. Beans include baked beans, butter beans, kidney beans, soybeans, pinto beans and lentils. Other foods include chicken nuggets, supreme pizza slice, cashews, dark chocolate, hummus and popcorn.
Medium-GIycemic Load Foods
Fruits with a medium-glycemic load index include bananas, dried figs, grapes, orange juice, apple juice, cranberry juice cocktail and prune juice. Vegetables include corn, tomato soup, mashed potatoes and sweet potatoes. Bread products include oatmeal, whole wheat cereals, muffins, rice cakes, crackers, graham crackers and pretzels. Milk products include probiotic yogurt and chocolate milk. Other foods include a typical low-fat frozen dinner, small hamburger on bun, small cheeseburger on bun, minestrone soup, lasagna, chicken fajita, corn chips, vanilla wafers, doughnuts, clover honey, milk chocolate, caffeinated sodas, lemonade, fruit punch and sports beverages.
High-Glycemic Load Foods
Fruits with a high-glycemic load index include raisins and dried dates. Vegetables include baked potatoes and French fries. Bread products include white rice, brown rice, pancakes, bagels, corn flakes, spaghetti noodles and cakes with frosting. Other foods include macaroni and cheese, breaded fish sandwiches, breaded chicken sandwiches, jelly beans and chocolate candy bars.
