Here is a glycemic index chart for common foods. What is the glycemic index? It is a measurement of how food effects blood sugar levels.
Foods that break down quickly, like refined carbohydrates, have a high glycemic index (GI) as they release glucose into the bloodstream quickly. High GI foods cause blood sugar levels to rise which promotes fat storage within the body. Foods that break down slowly have a lower glycemic index. There are several significant health benefits associated with low GI foods including decreased risk of diabetes, weight control, reduced plaque formation in arteries, and sustained physical performance in exercise.
Each food has a glycemic index ranging from 0 to over 100. Foods with a lower glycemic index (0-55) digest slower and contribute to more stable rises in blood sugar. Foods with a high glycemic index (70+) are digested quickly leading to spikes in blood sugar. This spike in blood sugar results in high GI foods being less satisfying and more likely to lead to cravings. It's the reason behind why it's easy to eat an entire bag of potato chips; potato chips are a high GI food which spike blood sugar levels and are not inherently filling.
Foods containing no or few carbohydrates have very low glycemic index values. Examples of this include meat and eggs which are comprised virtually entirely of fat and protein and therefore do not raise blood sugar levels.
See the GI for common foods in our glycemic index chart below: