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Experts say that the glycemic index--a ranking of carbohydrate-rich foods based on their effect on blood glucose levels--may be a key weapon in combating the current epidemic of obesity, diabetes and heart disease.
In short, carbohydrates that break down quickly have high-glycemic values. These foods raise blood sugar levels rapidly and trigger insulin production. Carbohydrates with low-glycemic levels digest slowly and are associated with a lesser rise in glucose levels.
Growing evidence shows that replacing high-glycemic foods in one's diet with low-glycemic foods can help reduce the risk of disease and improve overall health.
The glycemic index uses a scale where glucose equals 100, the highest score. Average values of sample foods listed below are from The New Glucose Revolution, published this year by Marlowe & Company.
The Glycemic Index of Common Foods
Glucose 100
Breads
Mixed grain bread 28
Oat bran bread 48
White bread 70
Breakfast Cereals
Rice Bran 19
All Bran 38
Special K 69
Cheerios 74
Grapenuts 75
Total 76
Cornflakes 92
Fruit and Fruit Products
Peach, raw 28
Apple 40
Grapes 43
Orange 48
Banana 51
Watermelon 72
Dates, dried 103
Snack Food
Peanuts 14
Popcorn 72
Pretzels 83
Sugars
Xylitol 8
Fructose 24
Honey 55
Cereal Grains
Barley, pearled 22
Rice, instant, boiled 1 min. 46
Rice, brown 50
Rice, white 55
Sweet corn 60
Couscous, boiled 5 min. 61
Rice, instant, boiled 6 min. 87
Dairy Foods
Yogurt, low fat, artificially sweet 14
Milk, skim 32
Ice cream 80
Legumes
Lentils, red 26
Kidney beans 28
Butter beans 31
Pinto beans 39
Baked beans, canned 48
Kidney beans, canned 52
Pasta
Spaghetti, protein enriched 27
Vermicelli 35
Spaghetti, white 42
Macaroni 47
Tortellini, cheese 50
Linguine 52
Potatoes
Yam 37
Baked, white 60
Mashed, white 92
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