Glycemic Index



Glycemic Index (or GI) is a ranking of the effects of carbohydrates on our blood glucose, compared with the effects of a standard reference food.
The glucose itself is being used as the reference food and its Glycemic Index value is 100 by definition.

  • A GI of 70 or more is high.
  • A GI of 56 to 69 is medium.
  • A GI of 55 or less is low.

This method was invented by Dr. David J. Jenkins to help people with diabetes finding out their most suitable foods.
Carbohydrates that break down quickly during digestion and releasing glucose rapidly into the blood have a high GI.
Carbohydrates that break down more slowly, and releasing glucose more gradually into the blood, have a low GI.
Foods with low Glycemic Index would be more suitable for people with diabetes because their rates of digestion and absorption are slower, since their insulin production is slower or deficient.
For people who are suffering from Hypoglycemia, i.e. a decrease in blood glucose levels, the high Glycemic Index foods would be more suitable for them in order to cause a rapid rise in blood glucose levels and for a quick recovery.



GLYCEMIC   INDEX   FOOD   CHART



VEGETABLES


NAMEGI
Beets69
Broccoli10
Black Bean Soup64
Cabbage10
Carrots49
Corn55
Green Peas48
Green Pea Soup66
Lettuce10
Mushrooms10
Onions10
Parsnips97
Potato (baked) 93
Potato (mashed, instant)86
Potato (new)62
Potato (french fries)75
Pumpkin75
Red Peppers10
Sweet Potato54
Tomato Soup38
Yam54



FRUIT


NAMEGI
Apple (raw)38
Apricot57
Banana55
Cantaloupe65
Cherries22
Dates42
Grapefruit25
Grapes46
Kiwi52
Mango55
Orange (raw)44
Papaya58
Pear38
Pineapple66
Plum39
Prunes15
Raisins64
Watermelon103



PASTA


NAMEGI
Spaghetti43
Ravioli (meat)39
Fettuccini (egg)32
Spiral Pasta43
Capellini45
Linguine46
Macaroni47
Rice Vermicelli58



BREADS, MUFFINS & CAKES


NAMEGI
Bagel72
Blueberry Muffin59
Croissant67
Donut76
Pancake70
Pita Bread57
Pizza (cheese)60
Pumpernickel Bread51
Rye Bread76
Scones (25 gr.)95
Sour Dough Bread52
Sponge Cake46
Stone Ground Whole Wheat Bread53
Waffles76
White Bread70
Whole Wheat Bread69



CEREALS


NAMEGI
Bran Flakes74
Cheerios74
Corn Chex83
Frosted Flakes55
Grapenuts67
Kellogg's All Bran51
Kellogg's Bran Buds45
Kellogg's Cornflakes84
Kellogg's Rice Krispies82
Kellogg's Special K54
Nutri Grain66
Oatmeal49
Shredded Wheat67
Quaker Puffed Wheat67



GRAINS


NAMEGI
Barley28
Buckwheat54
Bulgur48
Couscous65
Cornmeal68
Millet71
Noodles (instant)46
Rice, white, boiled73
Rice, brown, boiled68
Rice, White, Basmati58
Rice, Brown55
Rice, White, Long Grain56
Rice, White, Short Grain72



DAIRY


NAMEGI
Milk (whole)22
Milk (skimmed) 32
Milk (chocolate flavored) 34
Ice Cream (whole)61
Ice cream (low-fat) 50
Yogurt (low-fat) 33
Rice milk drink, low fat100
Soy milk banana33
Soy beverage chocolate45
Tofu, Frozen115



COOKIES


NAMEGI
Graham Crackers74
Kavli Crispbread71
Melba Toast70
Oatmeal Cookies55
Rice Cakes82
Rice Crackers91
Ryvita Crispbread69
Soda Crackers74
Shortbread Cookies64
Stoned Wheat Thins67
Vanilla Wafers77
Water crackers78



SNACKS


NAMEGI
Cashews22
Chocolate Bar49
Corn Chips72
Jelly Beans80
Peanuts14
Popcorn55
Potato Chips55
Pretzels83
Rice Crackers87
Soft Drink/Soda59
Snickers Bar41
Walnuts15



SUGARS


NAMEGI
Fructose 23
Glucose100
Honey58
Jam51
Lactose46
Maltose105
Sucrose65



BEVERAGES


NAMEGI
Apple Juice40
Beer70
Cola60
Grapefruit Juice48
Orange Soft Drink70
Orange Juice46
Lemonade Soft Drink60
Pineapple Juice46








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