The glycemic index is a great tool that is at the core of a number of different diets. The reaon why it works so well is because it helps differentiate good carbohydrates from bad carbohydrates. It works by ranking the effect of different carbs on blood glucose levels. There are three categories: low, medium, and high. Carbs with low glycemic index cause a small fluctuation on blood sugar and insulin levels, whereas those with a high index produce quicker fluctations. Smaller fluctuation is the key to weight loss and reducing the risk of heart disease. Therefore, the glycemic index helps us choose the right food for our bodies.
The official site of the glycemic index has a database of the different GI for different foods and I highly recommend that you check it out. But in the meanwhile, here is a short list of the most common foods that we eat broken down into their respecting GI ranks.
High
Glucose, sucrose, honey, cane syrup, maple syrup, corn syrup, white potato, carrots, parsnips, raisin, banana, plums, white rice, cornflakes, wheaties, and whit ebreak.
Medium
Sweet potato, green peas, oranges, grapes, watermelon, fig, yogurt, milk, whole grain bread, spaghetti, oatmeal, and brown rice.
Low
Fructose, cauliflower, asparagus, string beans, kale, lettuce, lentil beans, kidney beans, broccoli, apple, peach, pear, cherries, and barley.
