Experts say that the glycemic index--a ranking of carbohydrate-rich foods based on their effect on blood glucose levels--may be a key weapon in combating the current epidemic of obesity, diabetes and heart disease.
In short, carbohydrates that break down quickly have high-glycemic values. These foods raise blood sugar levels rapidly and trigger insulin production. Carbohydrates with low-glycemic levels digest slowly and are associated with a lesser rise in glucose levels.
Growing evidence shows that replacing high-glycemic foods in one's diet with low-glycemic foods can help reduce the risk of disease and improve overall health.
The glycemic index uses a scale where glucose equals 100, the highest score. Average values of sample foods listed below are from The New Glucose Revolution, published this year by Marlowe & Company.
Breads
Mixed grain bread - 28
Oat bran bread - 48
White bread - 70
Breakfast Cereals
Rice Bran - 19
All Bran - 38
Special K - 69
Cheerios - 74
Grapenuts - 75
Total - 76
Cornflakes - 92
Fruit and Fruit Products
Peach, raw - 28
Apple - 40
Grapes - 43
Orange - 48
Banana - 51
Watermelon - 72
Dates, dried - 103
Snack Food
Peanuts - 14
Popcorn - 72
Pretzels - 83
Sugars
Xylitol - 8
Fructose - 24
Honey - 55
Cereal Grains
Barley, pearled - 22
Rice, instant, boiled 1 min. - 46
Rice, brown - 50
Rice, white - 55
Sweet corn - 60
Couscous, boiled 5 min. - 61
Rice, instant, boiled 6 min. - 87
Dairy Foods
Yogurt, low fat, artificially sweet - 14
Milk, skim - 32
Ice cream - 80
Legumes
Lentils, red - 26
Kidney beans - 28
Butter beans - 31
Pinto beans - 39
Baked beans, canned - 48
Kidney beans, canned - 52
Pasta
Spaghetti, protein enriched - 27
Vermicelli - 35
Spaghetti, white - 42
Macaroni - 47
Tortellini, cheese - 50
Linguine - 52
Potatoes
Yam - 37
Baked, white - 60
Mashed, white - 92
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