Glycemic Index
GLYCEMIC INDEX FOOD CHART VEGETABLES
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.
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.
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 |
|
Return from from Glycemic Index to Diabetes Concepts |