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What is the Glycemic Index?

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high and the energy provided by them is quickly available and quickly used. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes and offer a longer lasting energy supply.

Glycemic Index List

Here is a list of foods with the glycemic index for each. A Food with a glycemic index of less than 55 is considered a low glycemic food while 56 to 69 is moderate and over 70 is considered high. As you can see many vegetables, fruits and beans are relatively low on the glycemic index of food.

Most protein foods (such as meat, fish, poultry, eggs and cheese) are not listed because they are generally very low on the glycemic index list. Only processed animal products such as hot dogs, lunchmeats and bacon are higher because they have added sugar and other carbohydrates.

Generally, raw vegetables are extremely low on the glycemic index list of foods and in addition, they have a low glycemic load because of the fiber found in them. Cooking changes the quality of the fiber and makes the carbohydrates more readily available, thus raising their glycemic index.

GI of Breakfast Cereals

Kellogg's All Bran 51
Kellogg's Bran Buds 45
Kellogg's Cornflakes 84
Kellogg's Rice Krispies 82
Kellogg's Special K 54
Oatmeal 49
Shredded Wheat 67
Quaker Puffed Wheat 67

GI of Grains

Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben's Converted 44
Noodles (instant) 46
Taco Shells 68

GI of Fruit

Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Mango 55
Orange 44
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 103

GI of Vegetables

Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Potato (baked) 93
Potato (mashed, instant) 86
Potato (new) 62
Potato (french fries) 75
Red Peppers 10
Pumpkin 75
Sweet Potato 54

GI of Legumes/Beans

Baked Beans 48
Broad Beans 79
Cannellini Beans 31
Garbanzo Beans (Chickpeas) 33
Lentils 30
Lima Beans 32
Navy Beans 38
Pinto Beans 39
Red Kidney Beans 27
Soy Beans 18
White Beans 31

GI of Breads, Muffins & Cakes

Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
Pita Bread 57
Pumpernickle Bread 51
Rye Bread 76
Sour Dough Bread 52
Sponge Cake 46
Stone Ground Whole wheat bread 53
Waffles 76
White Bread 70
Whole Wheat Bread 69

GI of Pasta

Spaghetti 43
Ravoli (meat) 39
Fettuccini (egg) 32
Spiral Pasta 43
Capellini 45
Linguine 46
Macaroni 47
Rice vermicelli 58

GI of Dairy Foods

Milk (whole) 22
Milk (skimmed) 32
Milk (chocolate flavored) 34
Ice Cream (whole) 61
Ice cream (low-fat) 50
Yogurt (low-fat) 33

GI of Snack Foods

Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55
Pretzels 83
Snickers Bar 41
Walnuts 15

GI of Cookies & Crackers

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
Water crackers 78

GI of Sugars

Fructose 23
Glucose 100
Honey 58
Lactose 46
Maltose 105
Sucrose 65

 
 

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