According to the Linus Pauling Institute at Oregon State University, the glycemic index measures foods that contain carbohydrates and rates them on a scale of 1 to 100 based on how quickly they turn to sugar in the body when consumed. A food which raises blood sugars minimally, if at all, would get a rating of 1, while table sugar, which spikes blood sugar levels quickly, has a glycemic index of 100. Eating a diet rich in low-glycemic foods can reduce the risk of diabetes, heart disease and obesity.
Apples
Apples have a low glycemic level. According to the University of Sydney, apples have a glycemic index of only 40 on a scale of one to 100. Apples can help reduce hunger by promoting a long-lasting feeling of fullness and can also increase physical endurance in sports.
Barley
Another healthy food with a low glycemic rating is barley, a grain that is easy to cook and use. According to the University of Sydney, barley has a glycemic index of only 22. Barley can be boiled like rice and added to soups, stews and casseroles.
Yams
According to the University of Sydney, yams have a glycemic index of 35 and are a low-glycemic alternative to regular potatoes, which raise blood sugar quickly. Eating yams can help manage weight and reduce the risk of cardiovascular disease. Yams can be baked like regular potatoes in the oven or microwave and eaten year-round as a healthy, complex carbohydrate.
Pears
While many fruits like pineapple and raisins spike blood sugar rapidly, pears take time to digest. In fact, the glycemic rating of pears is 38, according to the University of Sydney. Foods with a glycemic index of under 50 spike blood sugar levels slowly and improve long-term energy levels, according to Oregon State University.
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