What is the Glycemic Index ?

The Glycemic Index is a way of ranking carbohydrates based on how they affect blood glucose (sugar) levels on a scale of 1 - 100.
The higher the index, the greater is the food's ability to rapidly raise blood sugar levels. For weight control it is imperative to avoid eating too many high glycemic foods, but that does not mean that one can overeat low glycemic foods, as the overall calorie intake is also important.

Here are a few examples of low and high glycemic foods:

Low Glycemic Foods:

Lentils, peas, beans
Wholegrain bread
Nuts, seeds
Oats, bran cereals
Wholegrain pasta, brown rice
Milk, yogurt, soy milk
Corn, barley, buckwheat
Vegetables: broccoli, yam, sweet potatoes, salad greens
Fruits: apples, avocados, cherries, grapefruit, grapes, olives, oranges, peaches, pears, plums

High Glycemic Foods:

Doughnuts, croisssants, white bread, bagels, rice cakes
Corn Flakes, Frosted Flakes
White rice, potatoes
Sodas, energy drinks
Candy, popcorn
Ice-cream, frozen yogurt
Fruits: Watermelon, banana, cantaloupe, mango, papaya, pineapple

Try eating more low-glycemic, high fiber foods which will not only lead to better blood sugar control, but also control hunger pangs and help you control your weight.