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The Glycemic Index – Part 3 – High and Low GI Food Examples

We already know that high glycemic food choices can have a profound effect on blood sugar levels. High blood sugar, or glucose, is converted to fat if the glucose cannot be used by the body’s cells. We also know that combining high-glycemic food options with low-glycemic food options or combining them with fat and/or protein in the same snack or meal reduces the impact on blood sugar. For example, a bowl of oatmeal has a high glycemic value but provides the benefits of fiber and nutrients. By adding some chopped nuts, low-fat milk and maybe some berries, you have a well-rounded meal with the daily intake of fat, fiber, protein and nutrition that makes this combination a weight management program winner!

Here are some real-world examples of food items and where they appear on the Glycemic Index

Examples of High GI Foods

Bread – white, whole wheat, corn bread and almost all baked goods

Pasta – All pastas have a high GI but especially larger sized pastas like ziti, penne, lasagna, rigatoni, etc.

Cereals – Oats, corn, rice, cereals and most dry sweet cereals

Vegetables – Corn, Beets, Carrots, Potatoes (especially white potatoes and all products made from white potatoes such as potato flour products, instant or fresh mashed potatoes, French fries, French fries, baked potatoes, potato skins, potatoes)

Fruits – Watermelon, raisins, cantaloupe and almost all tropical varieties such as mango, banana, pineapple, etc., canned fruit with juice or candied

Snacks – Any corn products, pretzels, rice cakes, honey, jams and jellies, ice cream

Alcohol – Beer, liquor, wine (except red wine in moderate amounts no more than 1-2 glasses per day)

Other – Sugar-sweetened foods, hidden sources of sugar such as honey, molasses, corn syrup and its diet-unfriendly cousins, high fructose corn syrup, soft drinks, fruit juices, sweetened beverages such as iced tea, milk (lactose)

Examples of Low GI Foods

Bread – Pumpernickel, rye, sourdough

Grains – Barley, Lentils, wild rice, bulgur, kasha

Pasta – Thin versions like angel hair, thin spaghetti, linguine

Cereal – Rice bran, any whole grain & unsweetened version, high fiber bran cereal

Vegetables – All except those listed above on the High GI List

Fruits – Cherries, grapes, apples, peaches, plums, strawberries, oranges, dried apricots

Snacks – Cheese, lean lunch meat, nuts, olives, pickles

Protein Foods – Peanut butter (unsweetened), beans, legumes, eggs, soy or low-fat dairy products

Other – Low-fat yogurt, artificially sweetened foods and beverages

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