Lose Weight and Avoid Diabetes by Controlling Your Blood Sugar

The glycemic index is a measure of how much the carbohydrates in your food affect your glucose level (also known as blood sugar). According to 500 Low-Glycemic Index Recipes (by Dick Logue), the glucose level measures the simple form of sugar in your blood; therefore, it is desirable to not have high blood sugar otherwise you run the risk of developing diseases such as diabetes. The higher the glycemic index, the quicker your blood sugar will rise. You need carbohydrates so your body will convert them into glucose which is then used as energy so you cannot avoid carbohydrates all together. The higher the glycemic index, the quicker your blood sugar will rise.

Foods that have a lower glycemic index will break down more slowly rather than cause a spike and fall in your blood sugar. Keeping your blood sugar level is a good idea for your heart, kidneys and energy levels. According to Logue, a diet that contains low glycemic index foods will also help control your weight. Listed below are the glycemic levels of everyday foods which will help guide you the next time you make a diet decision.

Glycemic Index of Fruit
Tomato - 15

Grapefruit - 25

Apple - 38

Pear - 38

Plum - 39

Peach - 42

Orange - 44

Grapes - 46

Banana - 54

Apricot - 57

Mango - 56

Raisins - 64

Pineapple - 66

Glycemic Index of Vegetables
Artichoke - 15

Asparagus - 15

Broccoli - 15

Cauliflower - 15

Celery - 15

Cucumber - 15

Lettuce - 15

Snow Peas - 15

Eggplant - 15

Spinach - 15

Zucchini - 15

Carrots - 39

Glycemic Index of Starches
Whole Wheat Spaghetti - 37

Macaroni - 45

Multi-Grain Bread - 48

Yams - 51

Sweet Potato - 54

Brown Rice - 55

Spaghetti (Durum Wheat) - 55

Oats - 55

Potato - 56

Pita Bread (White) - 57

Wild Rice - 57

White Rice - 58

Pizza (plain) - 60

Rye - 64

White Bread - 71

Cornflakes - 83

Parsnips - 97

Glycemic Index of Legumes
Green Beans - 15

Kidney Beans - 29

Soy Milk -30

Garbanzo Beans (Chickpeas) - 33

Black-Eyed Beans - 41

Glycemic Index of Dairy
Whole Milk - 27

Skim Milk - 32