The Glycemic Index Guide

A food's glycemic index classifies its carbohydrates according to their potential to raise blood sugar levels. The foods assigned lower numbers will cause your blood sugar to rise and fall more slowly than the foods assigned higher numbers. Numerous studies have also shown that low-glycemic foods satisfy your hunger longer and are more effective at minimizing food cravings.

The following table lists the glycemic index of many of the foods you're likely to encounter on a daily basis. They are grouped by food type, and within each group they go from the lowest glycemic index to the highest. Please note that this table uses white bread as the reference food.

In Phase 1 of the South Beach Diet, you should only choose foods with a low glycemic index. Later, after you've completed the rapid weight-loss phase, you can start mixing in foods with higher numbers.

However, always follow the other rules of the eating plan; for instance, even though low-fat milk and peanut M&Ms have the same glycemic index, the milk is clearly a much better nutritional choice.

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