When undertaking a diet involving the glycemic index, foods that are low in the glycemic index are the best foods. These include vegetables, fruits, whole grains, and legumes. Foods high in glycemic index should be avoided if at all possible due to the high sugar load on the bloodstream and the resulting insulin spike. Such foods include processed grains like white bread and sugar, candy, and refined pasta. Whole wheat products, potatoes, and sucrose falls somewhere in between. The easy thing about the glycemic index is the number; always go for the lower index!