Categories of foods according to their glycemic index

Which foods are with high glycemic index?

Carbohydrate foods which are broken down quickly by your body and cause a rapid rise in blood glucose, have a high index. Here are a few examples:

• Sugar and sugary foods

• Sweet soft drinks

• White bread

• White rice

Which foods are with low and medium glycemic index?

These foods break down more slowly and cause blood sugar levels to rise gradually over time.

For example:

• Vegetables and some fruits

• Legumes

• Whole grains such as oatmeal

Are foods with lower GI healthier?

Sometimes using the glycemic index to decide if specific foods or combinations of foods are healthy can be misleading.

Foods with medium or a higher index are not necessarily unhealthy, and not all foods with a low index are healthy. For example, watermelon and parsnips have a higher glycemic index than chocolate cake.

Also, foods that contain or are prepared with fats and proteins slow down the absorption of carbohydrates, reducing their index. For example, chips have a lower GI than fat-free potatoes. However, chips are high in fat and should be avoided.

Another disadvantage of a diet that is based on eating only foods with a low glycemic index is that it can be unbalanced and very high in fat, high in calories. Learn more …