Are you looking for a medium level food glycemic index list?
Keeping track of the foods and drinks you consume is an important part of maintaining your health, and understanding the glycemic index can help. The Glycemic Index (GI) ranks carbohydrates according to how quickly they are digested and absorbed into the bloodstream as glucose.
Foods with higher GI values raise blood sugar levels more than those with lower GIs. Knowing which items have a moderate or medium-level GI rating can help make meal planning easier by providing healthier options that don’t lead to rapid spikes in blood sugar levels.
Whole grains like oats, quinoa, barley, bulgur wheat and brown rice all contain moderate amounts of carbohydrates while still being healthy sources of fiber and protein; these also tend to be low in fat content.
Starchy vegetables such as sweet potatoes, yams, pumpkin – even corn – offer plenty of nutrition along with having a moderate GI ranking on average between 50-69 (on a scale from 0-100).
Fruits including apples, pears, oranges, grapefruit, peaches, plums, apricots, strawberries, raspberries, blackberries, figs blueberries, cherries, kiwi, pineapple, watermelon, grapes, cantaloupe, honeydew melon have relatively balanced scores on this ranking system ranging from about 40-75 points each for most varieties when ripe yet unprocessed/cooked properly without added sugars or syrups etc..
Nuts & seeds like almonds Brazil nuts cashews flax sunflower sesame chia peanuts pistachios walnuts hazelnut macadamias hemp hearts provide ample nutrients while remaining at fairly consistent ratings around 15-30 depending upon variety chosen so they’re great choices too!
Dairy products such as skim milk, yogurt, cheeses, kefir, ricotta, mozzarella etc., include calcium plus other vitamins minerals proteins fats but typically rank somewhere near 35–45 points making them good picks overall if consumed sparingly due their higher calorie counts per serving size compared against non dairy counterparts mentioned above.
Protein rich legumes, chickpeas, soybeans, etc., count amongst some others towards mid range GIs usually falling within 30–50 point ranges respectively whereas processed meats, bacon, ham, sausage, etc., should generally be avoided whenever possible since many reach up over 60 meaning very fast absorption rates into bloodstream thus leading potential problems associated increased insulin production maintenance optimal metabolic efficiency long term wellbeing longevity goals!
Below you can see a complete medium food glycemic index list.