Pine Apples

We have learned that high glycemic food choices can have a profound effect on blood sugar levels. High blood sugar, or glucose, is converted to fat if the glucose cannot be used by the body's cells. We also learned that by combining high glycemic food choices with low glycemic food choices or by combining with fats and/or proteins in the same snack or meal lowers the effect on blood sugar. For instance, a bowl of oatmeal has a high glycemic value but provides the benefits of fiber and nutrients. By adding some chopped nuts, low fat milk and perhaps some whole berries, you have a rounded meal with the fat, fiber, protein and daily nutritional intake that makes this combination a weight management program winner!

Here are some real-world examples of food items and where they appear on the Glycemic Index

High GI Food Examples

Breads - white, whole wheat, cornbread and virtually all baked goods

Pasta - All pasta is high GI but especially the larger sized pastas such as ziti, penne, lasagna, rigatoni, etc.

Cereals - Oats, corn, rice, millet and most dry sweetened cereals 

Vegetables - Corn, Beets, Carrots, Potatoes (especially white potatoes and all products made from white potatoes such as potato flour products, instant or fresh mashed potatoes, French Fries, hash browns, baked potatoes, potato skins, potato)

Fruits - Watermelon, raisins, cantaloupe and almost all tropical varieties such as mangos, banana, pineapples, etc., canned fruits with juice or sweetened

Snacks - Any corn products, pretzels, rice cake, honey, jams and jellies, ice cream 

Alcohol - Beer, liquor, wine (except for red wine in moderation of no more than 1 -2 glasses daily)

Others - Sugar-sweetened foods, hidden sugar sources like honey, molasses, corn syrup and its diet-unfriendly cousin, high fructose corn syrup, soft drinks, fruit juices, sweetened beverages like iced tea, milk (lactose)

Low GI Food Examples

Breads - Pumpernickel, rye, sourdough

Grains - Barley, Lentils, wild rice, bulgur, kasha

Pasta - Thin versions like angel hair, thin spaghetti, linguine

Cereals - Rice bran, any whole grain & unsweetened versions, high-fiber bran cereals

Vegetables - All except those listed above on the High GI List

Fruits - Cherries, grapes, apples, peaches, plums, strawberries, oranges, dried apricots

Snacks - Cheese, lean luncheon meats, nuts, olives, pickles

Protein Foods - Peanut butter (unsweetened), beans, legumes, eggs, soy or low-fat dairy products

Others - Low fat yogurt, artificially sweetened foods and beverages

Jeff has been writing articles and publishing editorials for years covering a number of popular topics about his day-to-day experiences. His interests have recently involved a kitchen remodeling job and he has decided to research and buy a stainless steel gas range. There are a few other choices to make and one will be to find out if he can get this as a choice from a selection of drop in gas ranges.

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