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Glycemic Index (GI) The Glycemic Index is a system that ranks foods by how they affect the levels of blood sugar. Low-GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body. Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels spike fast. Research has shown that low-GI foods appear to: stave off heart disease prevent type 2 diabetes avoid serious side effects of diabetes curb your appetite so it helps you lose weight

High-Glycemic Index Foods GI More Than 70 The following foods are low-calorie and very nutritious although they have high GI.

Food GI Watermelon 72 Cheerios 74 Total cereal 76 Rice cakes 82 Baked potato 85 Parsnips 97

High-Glycemic Index Foods to Avoid GI More Than 70

Food GI Golden Grahams 71 Bagel 72 Corn chips 72 Honey 73 Kaiser roll 73 Mashed potatoes 73 Bread stuffing mix 74 Cream of Wheat, instant 74 Graham crackers 74 Puffed wheat 74 Doughnuts 75 French fries 76 Frozen waffles 76 Vanilla wafers 77 Grape-Nuts Flakes 80 Jelly beans 80 Pretzels 81 Rice Krispies 82 Corn Chex 83 Mashed potatoes, instant 83 Cornflakes 84 Rice Chex 89 Rice, instant 91 French bread 95 Dates 103 Tofu frozen dessert 115

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