Glycemic index charts can be found on the Harvard Health Publications, American Diabetes Association and Glycemic Edge websites. Glycemic index charts provide a list of foods and their glycemic index, which indicates how the food affects blood sugar and insulin levels, states Harvard Health Publications.
Foods with a high glycemic index raise blood sugar more than those foods with a medium or low glycemic index, according to the American Diabetes Association. Consuming foods with a low glycemic index typically helps people feel less hungry and provides them with more energy, states Glycemic Edge. These foods may also promote weight loss and reduce the risk of developing diabetes.
Foods with a glycemic index of 55 or less are classified as low glycemic index foods. Examples include rolled oats, pasta, barley, converted rice and 100 percent stone-ground whole wheat or pumpernickel bread, states the American Diabetes Association. Sweet potatoes, corn, peas, legumes and most fruits and non-starchy vegetables also have a low glycemic index. Foods with a glycemic index of 56 to 69 are considered medium glycemic index, and include quick oats, rye bread, couscous, and brown, wild and basmati rice. High glycemic index foods, such as melon, pineapple, Russet potatoes, bran flakes and white bread, should be combined with low glycemic index foods to balance the meal.