This lets you predict how a food will affect blood sugar. The lower a food’s GI level, the better, and you can balance out high-GI foods with low- and medium-GI ones. Low-GI foods include oatmeal, pasta, sweet potatoes, corn, carrots, peas, most fruits, and non-starchy vegetables.
Medium-GI foods include whole-wheat or rye bread, pita, and brown, wild, or basmati rice.
High-GI foods include white bread, white rice, russet potatoes, pretzels, popcorn, melons, and pineapple.