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The body converts all carbohydrates into glucose in the bloodstream, which is burned for energy or stored in the body. In the glycemic index theory, the faster the carbohydrates are broken down by the digestive system, the faster they travel to the blood and the quicker the blood glucose level rises. This causes greater insulin production. The rapid rise in glucose may result in a burst of energy quickly followed by hunger. This cycle is not considered healthy for some people, including those with diabetes.

Examples of foods with a GI over 70 (high-glycemic) include:

• White bread
• Mashed potatoes
• Some cereals
• Snacks such as corn chips, potato chips and pretzels
• Honey and jams

Although certain high-glycemic foods may be considered the “bad” carbohydrates, some of the foods are valuable in the diet. People should not totally avoid high-GI foods. Instead, they are advised to look for high-GI foods that are more nutritious and lower in calories. For example, a high-fiber cereal may have a GI of 80. However, it provides more nutrients than corn chips, which have a GI of 72.

Some carbohydrates cause a rise in moderate rise in glucose levels. These foods are categorized as having an intermediate or moderate glycemic index. The GI for this category is 55 to 70 and includes:

• Some cereals
• Crackers and whole grain breads
• Canned fruits
• Table sugar

Along with the high-GI foods, it is important to realize that the foods in this category are not all the same. Some foods should be eaten sparingly because they have the same GI but little nutritional value. For example, table sugar and beets both have a GI of 65, but beets contain far more nutrients and fiber.

Foods that produce the most gradual rise in glucose levels is placed in the low-glycemic group. These foods may control hunger for a longer period of time. Foods with a GI lower than 55 include:

• Green vegetables
• Most fresh fruit
• Whole grains and beans
• Some fruit juices

In general, the low-glycemic carbohydrate foods are lower in fat and higher in fiber. However, there is still food in this category that contains empty calories. Peanut candies and frozen lima beans have the same GI of 32, but the lima beans are more beneficial in nutrients and fiber.

Glycemic index of some common foods: