Glycemic Index of Foods
| High-Glycemic Foods | Medium-Glycemic Foods | Low-Glycemic Foods |
| White bread or bagel | Whole-wheat bread | 100 percent whole-wheat bread, pumpernickel bread |
| Corn flakes, puffed rice, instant oatmeal, bran flakes | Rye bread | Rolled or steel-cut oatmeal, oat bran, muesli |
| White rice, rice pasta | Pita bread | Pasta, bulgur, barley |
| Russet potato, pumpkin | Quick oats | Sweet potato, corn, yams, lima beans, peas, lentils, legumes |
| Pretzels, rice cakes, popcorn, saltine crackers | Couscous | Most fruits |
| Melons, pineapple | Brown, wild, basmati rice | Non-starchy vegetables, carrots |
*source: American Diabetes Association
Two Final Thoughts About Sugar
"Sugar in and of itself isn't bad, but sugar intake that displaces calories from more nutritious sources is a problem," cautions Applegate. "You can have some of it every day, but not at the expense of other stuff [like fruits, vegetables, whole grains, lean protein and calcium-rich foods]."
In addition, it's important to know that not all foods, particularly sports foods, have had their GI tested, so we don't always know how certain foods will impact our energy levels. "We don't usually eat foods in isolation," explains Applegate. "If I top yogurt with nuts, I added protein, fat and fiber, so I slowed up the mix; I lowered the GI of the yogurt." This is good to keep in mind when you're striving for a particular glycemic index response before or during a race.
More: Are Eggs and Sausage the Best Breakfast to Eat Before a Race?
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