2.  The glycemic index (GI) is a scale from 1-100 that ranks carbohydrate-rich foods by how much they raise blood glucose levels. Some carbohydrate foods are digested quickly, and others more slowly.  White bread and glucose have been given the highest possible rating of 100 on the glycemic index because they raise blood glucose levels higher and quicker than most other foods.

3.  They are often higher in fiber. High fiber foods help you feel full and are important if you’re trying to lose or maintain your weight.  They may improve blood cholesterol levels, which is important for preventing heart disease.  They raise blood glucose slowly, which can improve your blood glucose levels after a meal. Research has shown that eating mostly high GI foods increases the risk of type 2 diabetes.

4.  The GI ranks foods that are mostly made of carbohydrate. This includes grain products, fruit, milk, yogurt, starchy vegetables and legumes. Foods such as meat, fish, poultry, cheese, nuts, seeds and most vegetables have very little carbohydrate and are not ranked on the GI scale.

5.  Include some of these foods in each meal or snack, but go for low-fat choices where possible.  If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and bread.

6. FoodGI Roasted and salted peanuts14 Low-fat yoghurt14 Cherries22 Grapefruit25 Pearl barley25 Red lentils26 Whole milk27 Dried apricots31 Butter beans31 Fettucine pasta32 Skimmed milk32 Apples38 Apple juice, unsweetened40 All Bran42 Chick peas, canned42 Peaches42 Porridge made with water42 Oranges44 Macaroni45 Peas48 Baked beans48 Carrots, boiled49 Special K54 Banana55 Sweetcorn55

7. Muesli, non toasted56 Boiled potatoes56 Sultanas56 Pita bread57 Basmati Rice58 Honey58 Digestive biscuit59 Cheese and tomato pizza60 Ice cream61 New potatoes62 Coca cola63 Apricots, canned in syrup64 Raisins64 Shortbread biscuit64 Couscous65 Rye bread65 Pineapple, fresh66 Cantaloupe melon67 Croissant67 Shredded wheat67 Mars bar68 Weetabix69 Whole meal bread69