GI (GLYCEMIC INDEX)

If you have heard the term GI applied to foods but don't know what it is, here is a simple answer.  GI is a ranking of foods based on their overall effect on blood glucose (sugar) levels.  Foods that the body absorbs slowly have a low GI index (ranking).  Likewise, foods that the body absorbs quickly have a high GI index.  This is important to know, especially for diabetics.  Eating slowly absorbed carbs can help even out blood sugar levels.  In other words, different carbs effect blood glucose differently.  Example: Pasta has a different GI than rice even though both are carbs.  Would you believe potatoes boiled in their skin have a different GI than mashed potatoes?  Following are a few GI examples.

These foods have a low GI of 0 to 55:
rolled oats
nuts
raisins
apple
multigrain bread
broccoli
These foods have a medium GI of 56 to 69:
couscous
muffins
pita bread
beets
baked potatoes
mangoes (the fruit)
These foods have a high GI of 70+
cornflakes
mashed potatoes
scones
pretzels
watermelon
French bread