Glycemic Index of Carbohydrates
The Glycemic Index was developed in the early 1980's to look at how different foods affected the blood sugar levels in patients with diabetes. Shortly after, sports scientists investigated how foods with different GI scores affect performance.  Simply put, the glycemic index is a scale that rates how fast certain foods are converted to glucose by the liver and therefore, become available as a source of energy in the blood stream.  Foods with a high glycemic index rating require an insulin reaction, or secretion of insulin from the pancreas, to lower the high blood sugar level as a result of too much glucose in the blood stream.  That scenario is not a good thing.  Better would be the carbohydrate that is metered into the system slowly so that it can mostly be used as fuel by the body rather than converted to glycogen and finally, triglycerides, which ultimately end up as stored fat.
Rapid inducers of insulin:
Glycemic index of greater than 100%
Grain-based foods
Puffed rice
Corn flakes
Puffed wheat
Millet
Instant rice
Instant potato
Microwave potato
French bread
Simple sugars
Maltose
Glucose
Snacks
Tofu ice cream
Puffed-rice cakes
Glycemic index standard = 100%
Grain-based foods
Grape nuts
Whole-wheat bread
Rolled oats
Instant mashed potatoes
White rice
Brown rice
Muesli
Shredded wheat
Vegetables
Carrots
Parsnips
Corn
Fruits
Banana
Raisins
Apricots
Apricots
Papaya
Mango
Snacks
Ice cream (low fat)
Corn chips
Rye crisps
Moderate inducers of insulin
Glycemic index between 50 and 80%
Grain-based foods
Spaghetti (white)
Spaghetti (whole wheat)
Pasta, other
Pumpernickel bread
All-bran cereal
Fruits
Orange
Orange Juice
Vegetables
Peas
Pinto beans
Garbanzo beans
Kidney beans (canned)
Baked beans
Navy beans
Simple Sugars
Lactose
Sucrose
Snacks
Candy bar*
Potato chips (with fat)*
Reduced insulin secretion:
Glycemic index between 30 and 50%
Grain-based foods
Barley
Oatmeal (slow-cooking)
Whole-grain rye bread
Fruit
Apple
Apple juice
Applesauce
Pears
Grapes
Peaches
Vegetables
Kidney beans
Lentils
Black-eyed peas
Chick-peas
Kidney beans (dried)
Lima beans
Tomato soup
Peas
Dairy Products
Ice Cream (high fat)*
Milt (skim)
Milk (whole)
Yogurt
Glycemic index 30% or less
Fruits
Cherries
Plums
Grapefruit
Vegetables
Soy Beans*
Snacks
Peanuts*

Note:  Although you are attempting to reduce your fat intake because of its dense caloric structure, some fat content will retard the rate of absorption of carbohydrate into the body.
Rule of thumb:  Low Glycemic Index foods are generally fruit or fiber rich vegetables, except for bananas, carrots, corn, and potatoes.

Glycemic Indexes and Glycemic Loads for Common Foods
The table below shows values of the Glycemic Index (GI) and Glycemic Load (GL) for a few common foods. GI's of 55 or below are considered low, and 70 or above are considered high. GL's of 10 or below are considered low, and 20 or above are considered high.

Learning More
Additional information and values for Glycemic Index and Glycemic Load can be found at http://www.glycemicindex.com.
Additional information and values for Glycemic Index and Glycemic Load can be found at .