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Glycemic Index: List of GI Values of Foods
What is the Glycemic Index?
Originally devised to help diabetics manage their blood-glucose levels, the glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the rate at which they raise blood sugar levels after eating. (See also Glycemic Load for a related glycemic ranking system). GI replaces the older classification of carbohydrates into "simple" and "complex" carbs.
High Glycemic Index Foods
Foods with a high GI (70+) are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. [Medium GI foods rank 56-69 on the glycemic index.] Foods with high glycemic index values are useful for dietary variety and for replenishing muscle fuel stores after strenuous exercise. For people with diabetes who have low blood glucose levels - hypoglycemia - high glycemic index foods can quickly bring blood glucose levels back to normal.
Low Glycemic Index Foods
Low-GI foods (55 or less), by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance. Foods with low glycemic index values are useful to include in each meal to lower the overall GI-effect of the diet. Having an eating pattern that is lower in glycemic index is associated with better long term health.
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
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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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Studies into Diet and Glycemic Index
Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.
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