Glycemic Index

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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

NAME	GI
Beets	69
Broccoli	10
Black Bean Soup	64
Cabbage	10
Carrots	49
Corn	55
Green Peas	48
Green Pea Soup	66
Lettuce	10
Mushrooms	10
Onions	10
Parsnips	97
Potato (baked)	93
Potato (mashed, instant)	86
Potato (new)	62
Potato (french fries)	75
Pumpkin	75
Red Peppers	10
Sweet Potato	54
Tomato Soup	38
Yam	54

FRUIT

NAME	GI
Apple (raw)	38
Apricot	57
Banana	55
Cantaloupe	65
Cherries	22
Dates	42
Grapefruit	25
Grapes	46
Kiwi	52
Mango	55
Orange (raw)	44
Papaya	58
Pear	38
Pineapple	66
Plum	39
Prunes	15
Raisins	64
Watermelon	103

PASTA

NAME	GI
Spaghetti	43
Ravioli (meat)	39
Fettuccini (egg)	32
Spiral Pasta	43
Capellini	45
Linguine	46
Macaroni	47
Rice Vermicelli	58

BREADS, MUFFINS & CAKES

NAME	GI
Bagel	72
Blueberry Muffin	59
Croissant	67
Donut	76
Pancake	70
Pita Bread	57
Pizza (cheese)	60
Pumpernickel Bread	51
Rye Bread	76
Scones (25 gr.)	95
Sour Dough Bread	52
Sponge Cake	46
Stone Ground Whole Wheat Bread	53
Waffles	76
White Bread	70
Whole Wheat Bread	69

CEREALS

NAME	GI
Bran Flakes	74
Cheerios	74
Corn Chex	83
Frosted Flakes	55
Grapenuts	67
Kellogg's All Bran	51
Kellogg's Bran Buds	45
Kellogg's Cornflakes	84
Kellogg's Rice Krispies	82
Kellogg's Special K	54
Nutri Grain	66
Oatmeal	49
Shredded Wheat	67
Quaker Puffed Wheat	67

GRAINS

NAME	GI
Barley	28
Buckwheat	54
Bulgur	48
Couscous	65
Cornmeal	68
Millet	71
Noodles (instant)	46
Rice, white, boiled	73
Rice, brown, boiled	68
Rice, White, Basmati	58
Rice, Brown	55
Rice, White, Long Grain	56
Rice, White, Short Grain	72

DAIRY

NAME	GI
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 fat	100
Soy milk banana	33
Soy beverage chocolate	45
Tofu, Frozen	115

COOKIES

NAME	GI
Graham Crackers	74
Kavli Crispbread	71
Melba Toast	70
Oatmeal Cookies	55
Rice Cakes	82
Rice Crackers	91
Ryvita Crispbread	69
Soda Crackers	74
Shortbread Cookies	64
Stoned Wheat Thins	67
Vanilla Wafers	77
Water crackers	78

SNACKS

NAME	GI
Cashews	22
Chocolate Bar	49
Corn Chips	72
Jelly Beans	80
Peanuts	14
Popcorn	55
Potato Chips	55
Pretzels	83
Rice Crackers	87
Soft Drink/Soda	59
Snickers Bar	41
Walnuts	15

SUGARS

NAME	GI
Fructose	23
Glucose	100
Honey	58
Jam	51
Lactose	46
Maltose	105
Sucrose	65

BEVERAGES

NAME	GI
Apple Juice	40
Beer	70
Cola	60
Grapefruit Juice	48
Orange Soft Drink	70
Orange Juice	46
Lemonade Soft Drink	60
Pineapple Juice	46

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