Understanding the Glycemic Index: Foods That Impact Blood Sugar

One development in the field of nutrition is the glycemic index. The glycemic index is a measure of how quickly foods increase one's blood glucose levels. Foods with a high glycemic index produce a rapid rise in blood sugar, whereas foods with a low glycemic index have a more gradual effect on blood sugar. As a result, foods with a high glycemic index are thought of as foods that "raise blood sugar levels."

Candies

• Certain candies, such as jellybeans or candy bars, have a very high glycemic index. Eating those candies is almost the same as eating pure glucose.

Baked Potatos and Watermelon

• While fruits and vegetables are, in general, low on the index scale, baked potatoes and watermelon are both in the "high" category.

Cereals

• Corn flakes and extruded cereals also rapidly raise blood sugar. Extruded cereals are those, such as Rice Krispies, in which the grains are mashed up into a paste that is then reshaped into cereal form.

Breads and Pastries

• White bread has a high glycemic index, as do croissants. White bread and dark rye breads raise blood sugar the most.

Rice

• Of all the rice groups, white rice (which includes jasmine rice) has the highest glycemic index.