I tried to look up lists of foods on the glycemic index to see what carbs are considered low on the list. Vegetables are mostly low except for potatoes and beets. Low means any foods less than 55 on the index. Some lists use 50 as the cut off. Experts say to target the low glycemic foods and mostly avoid using the others or only use very occasionally or for a special treat.
In looking at lists of foods, there are some surprises and mostly what we would suspect. Sweet potatoes are right at the top, yet some chips are also. You will find pasta including pizza all low glycemic. Also on the low list are most beans, milk products, juices, and fruits except dried and my favorite–watermelon. One surprise was M&M’s peanut as well as Snicker bars are on the list.
No bakery products make the list except sponge cake and pound cake. Very few breads, crackers, and cereals make the list. Multigrain breads make the list. Special breads such as Ezekiel products and similar find the list. Oat and bran products make the list.
Donuts don’t make the list although some cookies do.
Therefore, from this can we say those carbs that don’t make the low glycemic list “bad?” Diabetics should use the table to choose the low glycemic foods. Yet many dietitians don’t totally forbid some of the other foods. Go by what your doctor or dietitian says.
The glycemic index just reveals how fast the carb turns into glucose. It does also show that foods high on the list are also foods that generally have no nutritional value and we avoid them for that reason. There are problems with the lists. Some foods when combined with others lower the index. A hamburger with a bun is on the low list.
So my conclusion is that the glycemic index is helpful in determining good and bad carbs it’s not the total answer. I told you it was complicated.