Glycemic Index Foods: What Should You Eat?
 The glycemic index is a database that ranks different foods based on the effect it has on a person's blood sugar from 0 to 100. Usually, the higher in carbohydrates a food is, the higher its glycemic index rating will be. Glycemic index foods are considered to be high if the rating is above 55, and low if below 55. Foods that are free of carbohydrates, such as meats, fish, eggs, and some vegetables, receive a glycemic index rating of zero.
Those who most frequently use the glycemic index are people who suffer from diabetes, obesity, or cardiovascular problems that require blood sugar monitoring. For these people, following a glycemic index diet is very important, and the foods they eat play a direct role in their health.
The most common foods that people eat and where they fall on the index include:
Low Glycemic Index Foods
- Apples (fruit and juice)
- Bananas
- Carrots
- Milk
- Oranges (fruit and juice)
- Whole grain pasta
- Pineapples
- Brown rice
- Whole grain breads
- Meats, fish, and poultry
- Eggs
- Many others
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High Glycemic Index Foods
- Potatoes
- White rice
- Sugar
- White and enriched breads
- Cereal
- Porridge
- Grapes
- Raisins
- Kiwi
- Watermelon
- Pretzels
- Many others
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These are just the few of the foods that people commonly look up on the glycemic index. Whether or not you need to follow a strict glycemic index diet is up to your doctor, but foods that are lower on the index are generally considered healthier than those that are higher on the list. Consult with your doctor and an experienced nutritionist to determine what foods you should be including and excluding from your diet and to learn how to make healthier food choices for you and your family.
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