Glycemic index or GI is the ranking given to the extent of carbohydrates present in food. High presence of carbohydrates in food can increase the risk of diabetes or the rate of cholesterol in blood cells. Low glycemic index carbs helps in slow digestion and absorption of food and balances the rise of sugar level in insulin.

This provides a safe distance from heart diseases, diabetes and also helps in weight loss. Low glycemic index also have another benefit, that is, they check the level of glucose in blood content and provides more energy as compared to foods containing high GI. The ranking in the amount carbohydrates can go from zero to 100. The GI of 20 is the normal sugar supply whereas if it reaches to 95 then it is harmful for our body and this amount of sugar is equal to the pure glucose.

The low glycemic index food list includes-

1. Soya milk- 35

2. Apple juice- 41

3. Carrot juice- 45

4. Multi grain bread- 48

5. Porridge- 49

6. Wheat kernels- 41

7. Skimmed milk- 32

8. Cherries- 22

9. Green lentils- 52

10. Broccoli- 15

The medium glycemic index food list includes-

1. Muffin- 62

2. Cheese pizza- 60

3. Oat bran- 55

4. Rice(brown, white)- 57

5. Mangoes- 56

6. Apricots- 57

7. Spaghetti- 55

8. Potato(steamed, mashed)- 65,70

9. Pop corn- 55

10. Green pea soup(tinned)- 66

The high glycemic index food list includes-

1. Doughnut- 76

2. Wafer biscuits- 77

3. White bread- 71

4. Corn flakes- 83

5. Millet- 71

6. Jelly beans- 80

7. Dates- 103

8. Puffed wheat- 75

9. White bread- 71

10. Rice krispies- 82

The food ingredients mentioned above are with the content of glycemic index so that next time you keep in mind that how much your food is affecting your body. The food containing low glycemic index should be used in daily lives and is highly useful for those people who have heart problems or are suffering from obesity. The food containing medium glycemic index produces a balanced amount of sugar or glucose to our body. However, its overuse can be harmful to some extent. The food containing high glycemic index should be used in a limited manner. It can cause serious outcomes and therefore the amount of these products should be lessened.

It is suggested by experts that a glycemic index diet plan is the healthiest and the tastiest way to improve our eating habits and it also fights back the diseases which mainly includes several heart diseases and obesity. It also provides proper shape to body. It is helpful in burning calories and revitalizing energy. One can easily work longer without feeling hungry again and again. Most protein foods like fish, meat, eggs etc. have very low amount of glycemic index. In addition, the raw vegetables have a low amount of glycemic index because of the presence of fiber in them. Whereas certain none fat dairy products have a bit high amount of glycemic index.