High and Low Glycemic Foods

See which foods rank high on the glycemic index...so you can be sure to avoid them.

High-glycemic foods cause a spike in blood sugar and increase the amount of insulin in your body. A recent study found that high-glycemic foods may be a major risk factor for developing lung cancer — and a whole subset of cancers, including breast, prostrate, and colon, which are highly responsive to insulin. See below for a list of high- and low-glycemic foods, so you can know which foods to avoid, and which to favor. 

High-Glycemic Foods

  1. Sugar 
  2. Flour
  3. Rice 
  4. White potatoes 
  5. Some fruits: bananas, grapes, cherries, watermelon
  6. Raisins
  7. Many breakfast cereals, including puffed rice and corn flakes
  8. Bread
  9. Soda
  10. Cookies and crackers 

Low-Glycemic Foods

  1. Sweet potatoes
  2. Many vegetables, including leafy greens, asparagus, cauliflower
  3. Steel-cut oatmeal
  4. Farrow
  5. Quinoa
  6. Legumes, including lentils, chickpeas
  7. Ezekiel bread
  8. Skim milk
  9. Reduced-fat yogurt
  10. Sesame seeds, peanuts, flax seeds

Have your guests coming back for more (or save the leftovers for yourself!) with this decadent holiday tenderloin. Roasted with rosemary, garlic and dijon mustard, it pairs perfectly with a bright and fresh horseradish cream. And when it's paired with mushrooms and shallots roasted in red wine and beef stock, you can't go wrong.