While proponents of the glycemic index suggest choosing foods with a low rating to help keep blood sugar low, there are some exceptions, such as fruits and vegetables, which supply crucial nutrients. Check out the GI ratings of these common foods (approximately one serving each); some may surprise you.
Apple juice
58
Peanuts
21
Bagel, white
103
Pizza, cheese
86
Carrots, cooked
56
Rice, brown
79
Cornmeal
98
Rice, white
83
Couscous
93
Rice cakes
110
Croissant
96
Rice pasta, brown
131
Doughnut
108
Semolina bread
92
French baguette
136
Soy milk
43
Grapefruit
36
Spaghetti, protein-enriched
38
Macaroni and cheese
92
Sweet potato
77
Milk, skim
46
Water crackers
102
Muesli
80
Wheat bread, high-fiber
97
Oatmeal cookies
79
White potato, boiled
80
Orange
63
Yogurt, low-fat, sweetened
20
Parsnips
139
Source: www.mendosa.com/gilists.htm.