The Glycemic Index (GI)

To be honest, I think the glycemic index way of eating far surpasses the Food Pyramid. The GI helps individuals eat in a manner that helps maintain healthy blood glucose levels, cholesterol levels and appetite. It also minimizes your risk of developing heart disease and Type 2 diabetes (the most common form of diabetes).
The glycemic index ranks carbohydrate-rich foods on a scale from 0 to 100, based on how much they cause the blood glucose levels raise. Low GI foods are typically low in both fat and calories, but high in fiber, nutrients and antioxidants. In general, the lower the GI rating, the healthier the food is considered. When I eat a meal I consider both its GI ranking in conjunction with its calorie, type of fat, fiber, carbohydrate, and sugar and sodium levels.

GI Guide to Healthy Eating:

• Eat at least one low-GI food at every meal.
• Don't avoid the food just because GI rank is medium or high. A variety of foods can provide different essential nutrients.
• Try to balance your meals with a mixture of low-GI foods and medium-GI foods. Consume high-GI foods with caution.
• As a general rule, I reduced the amount of starchy, refined or processed foods in my diet. These are always high-GI foods because they're low in fiber, full of empty calories and they lack essential nutrients.

Low GI foods (less than 55 on the GI Index):

Cereal: Bran Buds and Special K and oatmeal
Fruit: apples, cherries, grapefruits, grapes, kiwi, mango, oranges, peaches, plums, prunes
Snacks: popcorn, pound cake, strawberry jam
Crackers: None
Cereal Grains: barley, bulgur
Sugars: fructose (natural sugars from fruits)
Pasta: All
Soups & Vegetables: carrots (raw, boiled), green peas (frozen), lima beans (frozen), peas (fresh, boiled), tomatoes
Drinks: 100% apple juice, grapefruit juice, orange juice, pineapple juice
Milk Products: chocolate milk, custard, ice milk, skim milk, whole milk, yogurt (plain/fruit)
Beans: All
Breads: apple, oat or raisin, pumpernickel, sourdough
Roots: sweet potatoes (or yams)

Medium GI foods (56 69 on the GI Index):

Cereal: Cream of Wheat, Grapenuts, Life, Nutri-grain, Puffed Wheat, Shredded Wheat
Fruit: apricots, banana, cantaloupe, papaya, pear, pineapple, raisins
Snacks: croissants, oatmeal cookies, pizza (cheese & tomato), potato chips, Power bars, shortbread cookies
Crackers: rye, Wheat Thins
Cereal Grains: basmati white rice, couscous, cornmeal
Sugars: honey, table sugar
Soups & Vegetables: beets (canned), black been soup, sweet corn, green pea soup, split pea soup with ham
Drinks: colas
Milk Products: ice cream (vanilla)
Breads: croissant, hamburger bun, muffins, blueberry, pita, pizza (cheese), rye, wheat
Roots: potatoes (new, white, boiled)

High GI foods (more than 70 on the GI Index):

Cereal: Bran Flakes, Cheerios, Corn Chex, Corn Flakes, Raisin Bran, Rice Chex, Total
Fruit: dried dates, watermelon
Snacks: corn chips, donuts, graham crackers, jelly beans, saltine crackers, vanilla wafers
Crackers: graham, rice cakes, soda crackers
Cereal Grains: millet
Sugar: maltose
Soups & Vegetables: parsnips
Drinks: Gatorade
Milk Products: tofu (frozen dessert)
Breads: plain bagel, French baguette, dark rye, white
Roots: French fries, potatoes (white, mashed)