Choose low-glycemic foods
Using the glycemic index is easy: choose foods in the low GI category, rather than foods in the high GI category (see below), and eat less of the food in between.
- Low glycemic index (GI 55 or lower): most fruits and vegetables, legumes, minimally processed grains, pasta, low-fat dairy products, and nuts.
- Moderate glycemic index (GI 56 to 69): white and sweet potatoes, corn, white rice, couscous, breakfast cereals such as cream of wheat and mini wheat.
- High glycemic index (GI 70 or higher): white bread, rice cakes, most cookies, bagels, cakes, donuts, croissants, most packaged breakfast cereals.
|
Choose low glycemic index foods |
|
|
Instead of this high glycemic index food |
Eat these low glycemic index foods |
|
white rice |
Brown rice or processed rice |
|
instant oatmeal |
Grits |
|
corn flake |
bran flakes |
|
baked potatoes |
Pasta, bulgur |
|
White bread |
Whole wheat bread |
|
corn |
Peas or green leafy vegetables |
