Glycemic Levels in Foods

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##### Carbohydrate represents the nutrient that provides the majority, more than half, of the calories consumed by Americans. Not all carbs have the same influence over your health, and some are healthier than others. The glycemic index, abbreviated GI, is a tool to determine which carbohydrate-containing foods are best to include or avoid in your diet. The GI value ranges between zero and 100. A level of 55 or below is low, between 56 and 69 is medium and 70 and above is high. GLYCEMIC INDEX AND YOUR HEALTH A healthy diet should be based on low glycemic index carbohydrates. Foods with a low glycemic index result in a smaller rise in your blood sugar levels after a meal and can help you lose weight and maintain a healthy body weight, improve your blood cholesterol levels, enhance your athletic performance and reduce your risk of developing heart disease, type 2 diabetes and some cancers. On the other hand, high glycemic foods make your blood sugar levels rise higher and more quickly, causing large blood sugar fluctuations. High-GI foods can cause you to gain weight and increase your risk of suffering from hypoglycemia and chronic diseases. LOW GLYCEMIC INDEX FOODS Foods with a low GI value should constitute the foundation of your diet. Include non-starchy vegetables, such as leafy greens, cucumber, broccoli, asparagus and artichoke, at each of your meals to lower your dietary glycemic index. For your grains, choose low-GI options like sourdough bread, grain products made with 100 percent stone-ground whole-grain flour, barley, quinoa, old-fashioned oatmeal or steel-cut oats or whole-grain pasta. Fruits like cherries, oranges, apples, pears, plums, grapes, kiwifruits and berries as well as milk, yogurt, beans and lentils also have a low GI value. Agave syrup has a low GI. MEDIUM GLYCEMIC INDEX FOODS Foods with a medium GI value can be consumed but in moderation, which means that these foods shouldn't be consumed every day and portion sizes should be kept small. Regular oatmeal, couscous, taco shells, gnocchi, wild rice and Basmati rice fall in that category. Honey is also a medium-GI sweetener. Many tropical fruits also have a medium GI, including mango, bananas, pineapples and papaya. Figs and raisins also have a medium GI. HIGH GLYCEMIC INDEX FOODS High-GI foods should be limited or, even better, completely eliminated from your diet. Mashed potatoes, baked potatoes, potato chips and french fries all have a high GI value, as do white rice, tapioca, white and whole-wheat bread, bagels and baguettes. Many breakfast cereals, even unsweetened ones, also have a high GI, including oat rings, puffed rice, puffed wheat and corn flakes. Many candies and desserts like scones and doughnuts should also be avoided to keep your dietary glycemic index low. #####
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