The Glycemic Index, is a measurement of how quickly carbohydrates are metabolized. Carbohydrates such as white bread and cookies are metabolized much faster than carbohydrates like whole wheat bread and brown rice.
You want to consume mostly carbohydrates that metabolize over a longer period of time. If you do, then the energy you metabolize from the carbohydrates will last longer. These are carbohydrates that have a LOWER GI PLACEMENT.
The carbohydrates that are full of sugar and very low in fiber, such as white bread or sugar-loaded cereals, will metabolize very quickly, leaving you with the most likely familiar SUGAR CRASH. These carbohydrates have a HIGHER GI PLACEMENT.
The reason that the Glycemic Index is so useful is because it eliminates the constant guessing of whether or not something is a simple or complex carbohydrate. There is a full GI database available at www.glycemicindex.com, but here’s a small list of common carbohydrates:
Grains/breads:
* Bagel/white bread – 71
* Whole grain bread- 28
* Cheerios – 74
* Oatmeal – 49
* Cornflakes – 83
* Spaghetti – 38
* White Rice – 55
* Brown Rice – 50
Fruits/Nuts/Beans:
* Kidney Beans (fresh) – 29
* Apples – 38
* Grapes – 48
* Watermelon – 72
* Peanuts – 15
Other:
* Skim Milk – 32
* Honey – 58
* Sweet Potato – 53
* Baked Potato (white) – 85
Learn more about the Glycemic Index here.