In other words, the glycemic index measures how fast a food increases your blood sugar, and the glycemic load measures the blood sugar raising power of foods per serving. Some fruits with a glycemic load of 19 or less include bananas, cantaloupe, oranges, peaches, watermelon and pears.

Beans in this category include chickpeas, black, kidney and soy beans, black-eyed peas and lentils. Vegetables include carrots, asparagus, green peas, spinach, cabbage, sweet potatoes and tomatoes. Grains include brown ride, pumpernickel and whole wheat breads.

My advice is to consult a glycemic load chart, because there are other foods that fall into the 19 or less glycemic load category.

Fitness or nutrition question? Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org David Crocker of Landrum has been a nutritionist and master personal trainer for 26 years.

He served as strength director of the Spartanburg Y.M.C.A., head strength coach for the USC-Spartanburg baseball team, S.C. state champion girls gymnastic team, and Converse college equestrian team. He has also been a water safety consultant to the United States Marine Corp, lead trainer to L.H. Fields modeling agency and a teacher for four semesters at USC-Union. David was also a regular quest of the Pam Stone radio show.