The glycemic index (GI) is a chart that rates how fast a carbohydrate increases blood sugar levels when it is consumed. This reading can come in handy for people with blood sugar issues like diabetes or hypoglycemia. The scale goes from 0 to 100 and anything below 55 is considered low.
Fruits
Fruits are loaded with fiber, natural sugar and vitamins, and they are also low in fat. Cherries, apples, apricots, grapefruit, oranges and plums are all low on the glycemic index. Bananas are on the high end of the scale at 54 and cherries are the lowest with a ranking of 22.
Vegetables
Vegetables are similar to fruits in the fact that they are high in fiber and low in fat. They are also high in water content and with the exception of regular potatoes, they are all low on the glycemic index. Zucchini, lettuce, green beans, celery, cucumbers and artichokes are all 15. Yams are higher but still make it into the low category with a ranking of 51.
Beans
Beans are a type of legume that is characterized by a seed with a pod covering it. They are high in fiber, iron, B vitamins and protein, and they also have a low GI ranking. Lentils, baked beans, chickpeas, kidney beans and haricot beans are all 52 or less.
Grains
Whole grains are high in fiber and have a moderate amount of protein. Barley, rye, wheat kernels and parboiled rice are all 50 or below on the glycemic index. Products that derive from grains that have a low GI include spaghetti, vermicelli, porridge and multi-grain bread.
Dairy Products
Dairy products are high in calcium and protein, and they contain a moderate amount of carbs. Whole milk, skim milk, low-fat yogurt and chocolate milk are all under 35 on the glycemic index. Low-fat ice cream might be high in sugar but it is still low on the GI chart with a ranking of 50.
Snacks and Sweets
Pound cake, peanuts, jams, chocolate bars and Snickers bars are all types of snack foods that are 54 or less on the glycemic index. Fruit juices like orange, apple, pineapple and carrot are all 52 or less.
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