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Glycemic Index

Overview of the Glycemic Index
The glycemic index consists of a scale from 1 to 100, indicating the rate at which 50 grams of carbohydrate in a particular food is absorbed into the bloodstream as blood-sugar. Glucose itself is used as the main reference point and is rated 100.

What is the Glycemic Index?
The glycemic index, invented in 1981 by David Jenkins and Thomas Wolever of the University of Toronto, is a new system for classifying carbohydrate-containing foods, according to how fast they raise blood-glucose levels inside the body. In simple terms, a food with a higher glycemic value raises blood glucose faster and is less beneficial to blood-sugar control than a food which scores lower.

Glycemic Index Replaces Simple and Complex Carbs
The glycemic index method of classifying carbohydrates according to their effect on blood-glucose, replaces the older method of classifying carbohydrates according to their chemical structure of either "simple" or "complex" carbohydrates.

Uses of Glycemic Index - Diabetes and Weight Control
Although the glycemic index was invented originally to help diabetes patients manage their blood-sugar levels, dietitians and weight experts now use it as a tool to treat obesity, reduce cravings and appetite swings, and improve eating habits. Another important carbohydrate rating tool is the Glycemic Load which rates the glycemic value of food serving sizes.

GI Diets Better Than Low Carb Diets
According to clinical trials, GI diet programs provide an excellent dietary approach for people who want to reduce weight. By advocating the consumption of carbohydrate-rich foods with a low GI-value, and the avoidance of refined carbs, GI diet programs provide dieters with the best of all worlds - better blood glucose control and a highly nutritious eating plan. The health advantages of a low GI diet plan are one reason why it has superceded the low carb diet as the most popular weight loss plan.

High, Intermediate and Low Glycemic Index Foods
1) High Glycemic Index Foods (GI 70+), that cause a rapid rise in blood-glucose levels. (2) Intermediate Glycemic Index Foods (GI 55-69) causing a medium rise in
blood-glucose. (3) Low Glycemic Index Foods (GI 54 or less), causing a slower rise in
blood-sugar.

Cereals

Glycemic Index

Snacks

Glycemic Index

All Bran

51

chocolate bar

49

Bran Buds + psyll

45

corn chips

72

Bran Flakes

74

croissant

67

Cheerios

74

doughnut

76

Corn Chex

83

graham crakers

74

Cornflakes

83

jelly beans

80

Cream of Wheat

66

Life Savers

70

Frosted Flakes

55

oatmeal cookie

57

Grapenuts

67

pizza, cheese & tom

60

Life

66

Pizza Hut, supreme

33

muesli, natural

54

popcorn, light micro

55

Nutri-grain

66

potato chips

56

oatmeal, old fash

48

pound cake

54

Puffed Wheat

67

Power bars

58

Raisin Bran

73

pretzels

83

Rice Chex

89

saltine crakers

74

Shredded Wheat

67

shortbread cookies

64

Special K

54

Snickers bar

41

Total

76

strawberry jam

51

Fruit

 

vanilla wafers

77

apple

38

Wheat Thins

67

apricots

57

Crackers

 

banana

56

graham

74

cantalope

65

rice cakes

80

cherries

22

rye

68

dates

103

soda

72

grapefruit

25

Wheat Thins

67

grapes

46

Cereal Grains

 

kiwi

52

barley

25

mango

55

basmati white rice

58

orange

43

bulgar

48

papaya

58

couscous

65

peach

42

cornmeal

68

pear

58

millet

71

pineapple

66

Sugars

 

plums

39

fructose

22

prunes

15

honey

62

raisins

64

maltose

105

watermelon

72

table sugar

64

       

Pasta

Glycemic Index

Beans

Glycemic Index

cheese tortellini

50

baked

44

fettucini

32

black beans, boiled

30

linguini

50

butter, boiled

33

macaroni

46

cannellini beans

31

spagh, 5 min boiled

33

garbanzo, boiled

34

spagh, 15 min boiled

44

kidney, boiled

29

spagh, prot enrich

28

kidney, canned

52

vermicelli

35

lentils, green, brown

30

Soups/Vegetables

 

lima, boiled

32

beets, canned

64

navy beans

38

black bean soup

64

pinto, boiled

39

carrots, fresh, boil

49

red lentils, boiled

27

corn, sweet

56

soy, boiled

16

french fries

75

Breads

 

grean pea, soup

66

bagel, plain

72

green pea, frozen

47

baquette, Frnch

95

lima beans, frozen

32

croissant

67

parsnips

97

dark rey

76

peas, fresh, boil

48

hamburger bun

61

pot, new, boiled

59

Mufins

 

pot, red, baked

93

apple, cin

44

pot, sweet

52

blueberry

59

pot, white, boiled

63

oat & raisin

54

pot, white, mashed

70

pita

57

split pea soup w/ham

66

pizza, cheese

60

tomato soup

38

pumpernickel

49

yam

54

sourdough

54

Milk Products

 

rye

64

chocolate milk

35

white

70

custard

43

wheat

68

ice cream, van

60

Drinks

 

ice milk, van

50

apple juice

40

skim milk

32

colas

65

soy milk

31

Gatorade

78

tofu frozen dessert

115

grapefruit juice

48

whole milk

30

orange juice

46

yogurt, fruit

36

pineapple juice

46

yogurt, plain

14

   
       


 

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