The Glycemic Index

All sugars do not have the same effect on raising your blood sugar. Each person might have a different sensitivity to certain foods but there is also something called a Glycemic Index that measures how quickly a food will raise your blood glucose level. Different carbohydrates are absorbed by the body in different ways. How a food is absorbed can depend on:

Is the food liquid or dry?
Is it finely chopped or coarse?
How much fat, fiber or protein is in the food?
How digestible is the food?
Is the food completely cooked?

Of all the foods studied legumes (peas, beans, lentils, etc.) seem to have the least effect on raising blood glucose Next is yougurt and milk and then fruit. Vegetables vary in their effect on raising blood glucose levels. Carrots and mashed potatoes seem to raise blood glucose quicker than sweet potatoes and potato chips. Pasta has less effect than white or whole wheat bread.

Here’s a list of foods least likely to raise your bloodsugar level:

Apples Oranges
Black-Eyed Peas Pasta (white or whole wheat)
Cherries Peanuts
Chickpeas Pears
Dried Green Peas Plums
Grapefruit Skim Milk
Ice Cream Soybeans
Kidney Beans Sweet Potatoes
Lentils Whole Milk
Lima Beans Yogurt

(Remember: Everyone is different so be aware of how your body reacts to each food)

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