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.