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What is Glycemic Index (GI)?
The glycemic index ranks foods on how they affect our
blood sugar levels. This index measures how much your blood sugar
increases in the two or three hours after eating.
Understand that the higher your blood sugar level, the
less fat you will be capable of burning. We want to consume high quality
low glycemic carbohydrates so that our body can continue to use fat as
energy.
The glycemic index is about foods high in
carbohydrates. Foods high in fat or protein don't cause your blood sugar
level to rise much.
A lot of people still think that it is plain table
sugar that people need to avoid. The experts used to say that, but the
glycemic index shows that even complex carbohydrates, like baked potatoes,
can be even worse.
When you make use of the glycemic index to prepare
healthy meals, it helps to keep your blood sugar levels under control.
This is especially important for people with diabetes, although athletes
and people who are overweight also stand to benefit from knowing about
this relatively new concept in good nutrition.
Before the development of the glycemic index beginning
in 1981, scientists assumed that our bodies absorbed and digested simple
sugars quickly, producing rapid increases in our blood sugar level. This
was the basis of the advice to avoid sugar, a proscription recently
relaxed by the American Diabetes Association and others.
Now we know that simple sugars don't make your blood
sugar rise any more rapidly than some complex carbohydrates do. Of course,
simple sugars are simply empty calories, and still should be
minimized for that reason.
Many of the glycemic index results have been surprises.
For example, baked potatoes have a glycemic index considerably higher than
that of table sugar.
Scientists have so far measured the glycemic indexes of
about 300 high-carbohydrate foods. The key is to eat little of those foods
with a high glycemic index and more of those foods with a low index.
I have included a list of the glycemic index of
particular foods because it is amazing at how high the sugar response is
of certain foods. Don’t be fooled by the low glycemic index of certain
foods like ice cream. It is only low because the fat content slows the
absorption of sugar in your system. It is still no good for you.
As a general rule, the more you cook a food, the higher
the glycemic index will be. Baked potatoes are higher than raw potatoes
and boiled potatoes are lower than baked. your rice and even pasta should
be slightly underdone to lower the glycemic index rating.
NOTE: As a general rule of thumb, the more you have
cooked or processed a food, the higher glycemic it is!!!
Food-based list:
BAKERY PRODUCTS
Cake, angel food 95
Cake, banana, made with sugar 67
Cake, banana, made without sugar 79
Cake, flan 93
Cake, pound 77
Cake, sponge 66
Croissant 96
Crumpet 98
Donut 108
Muffins 88
Pastry 84
Pizza, cheese 86
Waffles 109
BEVERAGES
Soy milk 43
Cordial, orange 94
Lucozade 136
Soft drink, Fanta 97
BREADS
Bagel, white 103
Barley kernel bread 55
Barley flour bread 95
Bread stuffing 106
Hamburger bun 87
Kaiser rolls 104
Melba toast 100
Oat kernel bread 93
Oat bran bread 68
Rye Kernel bread 66
Pumpernickel 71
Rye flour bread 92
Linseed rye bread 78
Wheat bread, white 101
French baguette 136
Wheat bread, high fiber 97
Wheat bread, Wonderwhite 112
Wheat bread, gluten free 129
Wheat bread, wholemeal flour 99
Whole-wheat snack bread 105
Pita bread, white 82
Semolina bread 92
Bulger bread 75
Mixed grain bread 69
Fruit loaf 67
Bürgen Oat Bran & Honey Loaf 43
Bürgen Soy Lin 27
Bürgen Fruit Loaf 62
Bürgen Mixed Grain 48
Holsom's 64
BREAKFAST CEREALS
All-bran 60
Bran Buds 75
Bran Chex 83
Breakfast bar 109
Cheerios 106
Cocopops 110
Corn Bran 107
Corn Chex 118
Cornflakes 119
Cream of Wheat 100
Crispix 124
Golden Grahams 102
Grapenuts 96
Post Flakes 114
Life 94
Muesli 80
Nutri-grain 94
Oat Bran 78
Porridge (oatmeal) 87
Pro Stars 102
Puffed Wheat 105
Red River Cereal 70
Rice Bran 27
Rice Bubbles 128
Rice Chex 127
Rice Krispies 117
Shredded Wheat 99
Special K 77
Sultana Bran 102
Sustain 97
Team 117
Total 109
Wheat Biscuit 100
Kelloggs' All Bran Fruit 'n Oats 55
Kelloggs' Guardian 59
Kelloggs' Honey Smacks 78
Kelloggs' Mini-Wheats (blackcurrant) 99
Kelloggs' Mini-Wheats (whole wheat) 81
Kelloggs' Just Right 84
CEREAL GRAINS
Barley, pearled 36
Barley, cracked 72
Barley, rolled 94
Buckwheat 78
Bulgur 68
Couscous 93
Cornmeal 98
Sweet corn 78
Taco shells 97
Millet 101
Rice, white 83
Rice, white, low amylose 126
Rice, white, high amylose 83
Rice, brown 79
Rice, Sunbrown Quick 114
Rice, Mahatma Premium 94
Rice, Pedle 109
Rice, Calrose 124
Rice, instant, boiled 6 min 128
Rice, instant, boiled 1 min 65
Rice, parboiled 68
Rice, parboiled, high amylose 69
Rice, parboiled, low amylose Pelde 124
Rice, specialty 78
Rice, wild, Saskatchewan 81
Rye 48
Tapioca, boiled with milk 115
Wheat kernels 59
Wheat, quick cooking 77
COOKIES
Digestives 84
Graham Wafers 106
Arrowroot 95
Morning Coffee cookies 113
Oatmeal cookies 79
Rich Tea cookies 79
Shredded Wheatmeal 89
Shortbread 91
Vanilla Wafers 110
CRACKERS
Breton Wheat Crackers 96
Jatz 79
Puffed Crispbread 116
Rice Cakes 110
High Fibre Rye Crispread 93
Sao 100
Stoned Wheat Thins 96
Water Crackers 102
DAIRY FOODS
Ice cream 87
Ice cream, low fat 71
Milk, full fat 39
Milk, skim 46
Milk, chocolate, sugar sweetened 49
Milk, chocolate, artifically sweet 34
Milk + 30 g bran 38
Milk + custard + starch + sugar 61
Yakult (fermented milk) 64
Yogurt, low fat, fruit sugar sweet 47
Yogurt, low fat, artifically sweet 20
Yogurt, unspecified 51
FRUIT AND FRUIT PRODUCTS
Apple 54
Apple juice 58
Apricots, fresh 82
Apricots, canned, syrup 91
Apricots, dried 44
Banana 77
Cherries 32
Fruit cocktail 79
Grapefruit 36
Grapefruit juice 69
Grapes 66
Kiwifruit 75
Mango 80
Orange 63
Orange juice 74
Pawpaw 83
Peach, fresh 60
Peach, canned 67
Pear, fresh 53
Pear, canned 63
Pineapple 94
Pineapple juice 66
Plum 55
Raisins 91
Rockmelon (muskmelon) 93
Sultanas 80
Watermelon 103
LEGUMES
Baked beans, canned 69
Beans, dried, not specified 40
Beans, dried, P. vulgaris 100
Black-eyed beans 59
Broad beans (fava beans) 113
Butter beans 44
Butter beans + 5 g. sucrose 43
Butter beans + 10 g. sucrose 44
Butter beans + 15 g. sucrose 77
Chick peas (garbanzo beans) 47
Chick peas, canned 60
Chick peas, curry, canned 58
Haricot/navy beans 54
Kidney beans 42
Kidney beans, autoclaved 49
Kidney beans, canned 74
Lentils, not specified 41
Lentils, green 42
Lentils, green, canned 74
Lentils, red 36
Lima beans, baby, frozen 46
Pinto beans 55
Pinto beans, canned 64
Romano beans 65
Soya beans 25
Soya beans, canned 20
Split peas, yellow, boiled 45
PASTA
Capellini 64
Fettuccine 46
Gnocchi 95
Instant noodles 67
Linguine 65
Macaroni 64
Macaroni and Cheese 92
Ravioli, durum, meat filled 56
Spaghetti, protein enriched 38
Spaghetti, white 59
Spaghetti, boiled 5 min 52
Spaghetti, durum 78
Spaghetti, wholemeal 53
Spirali, durum 61
Star pastina 54
Tortellini, cheese 71
Vermicelli 50
Rice pasta, brown 131
ROOT VEGETABLES
Beets 91
Carrots 101
Parsnips 139
Potato, instant 118
Potato, baked 121
Potato, new 81
Potato, Pontiac, boiled 80
Potato, Prince Edward Island, boiled 90
Potato, boiled, mashed 104
Potato, canned 87
Potato, white, not specified, boiled 80
Potato mashed 100
Potato, steamed 93
Potato, microwaved 117
Potato, white, Ontario 85
French fries 107
Sweet potato 77
Swede (rutabaga) 103
Yam 73
SNACK FOOD AND CONFECTIONARY
Jelly beans 114
Life Savers 100
Chocolate 70
Muesli Bars 87
Popcorn 79
Corn chips 105
Potato crisps 77
Peanuts 21
Pretzels 116
Mars Chocolate (Dove) 63
Mars M&Ms (peanut) 46
Mars Bar 91
Mars Skittles 98
Mars Snickers Bar 57
Mars Twix Cookie Bars (caramel) 62
Mars Kudos Whole Grain Bars (choc chip) 87
SOUPS
Black bean soup 92
Green pea soup, canned 94
Lentil soup, canned 63
Split pea soup 86
Tomato Soup 54
SUGARS
Honey 83
Fructose 32
Glucose 137
Glucose tablets 146
Maltose 150
Sucrose 92
Lactose 65
High fructose corn syrup 89
Maltodextrin 137
VEGETABLES
Peas, dried 32
Marrowfat, dried 56
Peas, green 68
Pumpkin 107
Sweet corn 78
INDIGENOUS FOODS
PIMA INDIAN:
Acorns stewed with venison 23
Cactus jam 130
Corn hominy (not modern corn) 57
Fruit leather 100
Lima beans broth 51
Mesquite cakes 36
Corn tortilla w/desert ironwood 54
White teparies broth 44
Yellow teparies broth 41
SOUTH AFRICAN:
Brown beans 34
Gram dal (chana dal) 7
Maize meal porridge, unrefined 101
Maize meal porridge, refined 106
M'fino wild greens 97
MEXICAN:
Black beans 43
Brown beans 54
Nopal prickly pear cactus 10
ASIAN INDIAN:
Baisen (besan, chick pea flour) chapati 39
Bajra (millet) 82
Banana, unripe, steamed 1 hr. 100
Barley chapati 61
Bengal gram dal (chana dal) 16
Black gram 61
Green gram (mung beans) 54
Horse gram 73
Jowar 110
Maize chapati 89
Ragi (or Raggi) 123
Rajmah (red kidney beans) 27
Semolina 94
Black gram dal with semolina 66
Green gram dal with semolina 89
Bengal gram dal with semolina 77
Tapioca, steamed 1 hr. 100
Varagu 97
Green gram dal + paspalum scorbic. 111
Whole greengram 81
AUSTRALIAN ABORIGINAL:
Mulga seed (Acacia aneura) 11
Bread (Acacia coriacea) 66
Bunya nut pine 67
Bush honey, sugar bag 61
Blackbean seed 11
Castanospermum australe 106
Cheeky yam 49
Macrozamia communis 57
PACIFIC ISLAND FOODS:
Breadfruit 97
Taro 77
Sweet potato (Ipamoea batatas) 63
CHINESE FOODS:
Rice vermicelli 83
Lungkow bean thread 37
MISCELLANEOUS
Fish fingers 54
Sausages 40
Ultracal 55
Sustagen Hospital Formula 61
Tofu frozen desert, non-dairy 164
Vitari 40
Nutella spread(Ferrero) 46
So Good (Sanitarium) 43
VO2 Max Energy Bar (chocolate; Mars) 69
Power Bar (Powerfoods) 81
GI-based list:
Gram dal (chana dal) 7
Nopal prickly pear cactus 10
Mulga seed (Acacia aneura) 11
Blackbean seed 11
Bengal gram dal (chana dal) 16
Yogurt, low fat, artifically sweet 20
Soya beans, canned 20
Peanuts 21
Acorns stewed with venison 23
Soya beans 25
Rice Bran 27
Rajmah (red kidney beans) 27
Bürgen Soy Lin 27
Cherries 32
Fructose 32
Peas, dried 32
Milk, chocolate, artifically sweet 34
Brown beans 34
Barley, pearled 36
Grapefruit 36
Lentils, red 36
Mesquite cakes 36
Lungkow bean thread 37
Spaghetti, protein enriched 38
Milk + 30 g bran 38
Milk, full fat 39
Baisen (besan, chick pea flour) chapati 39
Beans, dried, not specified 40
Sausages 40
Vitari 40
Lentils, not specified 41
Yellow teparies broth 41
Kidney beans 42
Lentils, green 42
Black beans 43
Soy milk 43
Butter beans + 5 g. sucrose 43
So Good (Sanitarium) 43
Bürgen Oat Bran & Honey Loaf 43
So Good (Sanitarium) 43
Butter beans + 10 g. sucrose 44
Apricots, dried 44
Butter beans 44
White teparies broth 44
Split peas, yellow, boiled 45
Milk, skim 46
Lima beans, baby, frozen 46
Fettuccine 46
Mars M&Ms (peanut) 46
Nutella spread(Ferrero) 46
Yogurt, low fat, fruit sugar sweet 47
Chick peas (garbanzo beans) 47
Rye 48
Bürgen Mixed Grain Bread 48
Milk, chocolate, sugar sweetened 49
Kidney beans, autoclaved 49
Cheeky yam 49
Vermicelli 50
Yogurt, unspecified 51
Lima beans broth 51
Spaghetti, boiled 5 min 52
Pear, fresh 53
Spaghetti, wholemeal 53
Apple 54
Haricot/navy beans 54
Star pastina 54
Tomato Soup 54
Corn tortilla w/desert ironwood 54
Brown beans 54
Green gram (mung beans) 54
Fish fingers 54
Barley kernel bread 55
Plum 55
Pinto beans 55
Ultracal 55
Kelloggs' All Bran Fruit 'n Oats 55
Ravioli, durum, meat filled 56
Marrowfat, dried 56
Corn hominy (not modern corn) 57
Macrozamia communis 57
Mars Snickers Bar 57
Apple juice 58
Chick peas, curry, canned 58
Wheat kernels 59
Black-eyed beans 59
Spaghetti, white 59
Kelloggs' Guardian 59
All-bran 60
Peach, fresh 60
Chick peas, canned 60
Milk + custard + starch + sugar 61
Spirali, durum 61
Barley chapati 61
Black gram 61
Bush honey, sugar bag 61
Sustagen Hospital Formula 61
Bürgen Fruit Loaf Bread 62
Mars Twix Cookie Bars (caramel) 62
Orange 63
Pear, canned 63
Lentil soup, canned 63
Sweet potato (Ipamoea batatas) 63
Mars Chocolate (Dove) 63
Pinto beans, canned 64
Capellini 64
Macaroni 64
Holsom's 64
Yakult (fermented milk) 64
Romano beans 65
Linguine 65
Rice, instant, boiled 1 min 65
Lactose 65
Cake, sponge 66
Rye Kernel bread 66
Grapes 66
Pineapple juice 66
Black gram dal with semolina 66
Bread (Acacia coriacea) 66
Cake, banana, made with sugar 67
Fruit loaf 67
Peach, canned 67
Instant noodles 67
Bunya nut pine 67
Oat bran bread 68
Bulgur 68
Rice, parboiled 68
Peas, green 68
Mixed grain bread 69
Rice, parboiled, high amylose 69
Grapefruit juice 69
Baked beans, canned 69
VO2 Max Energy Bar (chocolate; Mars) 69
Red River Cereal 70
Chocolate 70
Pumpernickel 71
Ice cream, low fat 71
Tortellini, cheese 71
Barley, cracked 72
Yam 73
Horse gram 73
Orange juice 74
Kidney beans, canned 74
Lentils, green, canned 74
Bulger bread 75
Bran Buds 75
Kiwifruit 75
Cake, pound 77
Special K 77
Wheat, quick cooking 77
Banana 77
Sweet potato 77
Potato crisps 77
Bengal gram dal with semolina 77
Taro 77
Butter beans + 15 g. sucrose 77
Linseed rye bread 78
Oat Bran 78
Buckwheat 78
Sweet corn 78
Rice, specialty 78
Spaghetti, durum 78
Kelloggs' Honey Smacks 78
Cake, banana, made without sugar 79
Rice, brown 79
Oatmeal cookies 79
Rich Tea cookies 79
Jatz 79
Fruit cocktail 79
Popcorn 79
Muesli 80
Mango 80
Sultanas 80
Potato, Pontiac, boiled 80
Potato, white, not specified, boiled 80
Rice, wild, Saskatchewan 81
Potato, new 81
Whole greengram 81
Kelloggs' Mini-Wheats (whole wheat) 81
Power Bar (Powerfoods) 81
Pita bread, white 82
Apricots, fresh 82
Bajra (millet) 82
Honey 83
Bran Chex 83
Rice, white 83
Rice, white, high amylose 83
Pawpaw 83
Rice vermicelli 83
Pastry 84
Digestives 84
Kelloggs' Just Right 84
Potato, white, Ontario 85
Pizza, cheese 86
Split pea soup 86
Hamburger bun 87
Porridge (oatmeal) 87
Ice cream 87
Muesli Bars 87
Potato, canned 87
Mars Kudos Whole Grain Bars (choc chip) 87
Muffins 88
Shredded Wheatmeal 89
Maize chapati 89
Green gram dal with semolina 89
High fructose corn syrup 89
Potato, Prince Edward Island, boiled 90
Apricots, canned, syrup 91
Shortbread 91
Raisins 91
Beets 91
Mars Bar 91
Rye flour bread 92
Semolina bread 92
Macaroni and Cheese 92
Black bean soup 92
Sucrose 92
Cake, flan 93
Oat kernel bread 93
Couscous 93
High Fibre Rye Crispread 93
Rockmelon (muskmelon) 93
Potato, steamed 93
Barley, rolled 94
Cordial, orange 94
Life 94
Nutri-grain 94
Rice, Mahatma Premium 94
Pineapple 94
Green pea soup, canned 94
Semolina 94
Cake, angel food 95
Barley flour bread 95
Arrowroot 95
Gnocchi 95
Croissant 96
Grapenuts 96
Breton Wheat Crackers 96
Stoned Wheat Thins 96
Soft drink, Fanta 97
Sustain 97
Taco shells 97
M'fino wild greens 97
Varagu 97
Breadfruit 97
Wheat bread, high fiber 97
Crumpet 98
Cornmeal 98
Mars Skittles 98
Wheat bread, wholemeal flour 99
Shredded Wheat 99
Kelloggs' Mini-Wheats (blackcurrant) 99
Melba toast 100
Cream of Wheat 100
Wheat Biscuits 100
Sao 100
Beans, dried, P. vulgaris 100
Potato mashed 100
Life Savers 100
Fruit leather 100
Banana, unripe, steamed 1 hr. 100
Tapioca, steamed 1 hr. 100
Millet 101
Carrots 101
Maize meal porridge, unrefined 101
Wheat bread, white 101
Golden Grahams 102
Pro Stars 102
Water Crackers 102
Sultana Bran 102
Bagel, white 103
Watermelon 103
Swede (rutabaga) 103
Kaiser rolls 104
Potato, boiled, mashed 104
Whole-wheat snack bread 105
Puffed Wheat 105
Corn chips 105
Bread stuffing 106
Cheerios 106
Graham Wafers 106
Maize meal porridge, refined 106
Castanospermum australe 106
Corn Bran 107
French fries 107
Pumpkin 107
Donut 108
Waffles 109
Breakfast bar 109
Total 109
Rice, Pedle 109
Cocopops 110
Vanilla Wafers 110
Rice Cakes 110
Jowar 110
Green gram dal + paspalum scorbic. 111
Wheat bread, Wonderwhite 112
Morning Coffee cookies 113
Broad beans (fava beans) 113
Post Flakes 114
Rice, Sunbrown Quick 114
Jelly beans 114
Tapioca, boiled with milk 115
Puffed Crispbread 116
Pretzels 116
Rice Krispies 117
Team 117
Potato, microwaved 117
Corn Chex 118
Potato, instant 118
Cornflakes 119
Potato, baked 121
Ragi (or Raggi) 123
Crispix 124
Rice, Calrose 124
Rice, parboiled, low amylose Pelde 124
Rice, white, low amylose 126
Rice Chex 127
Rice Bubbles 128
Rice, instant, boiled 6 min 128
Wheat bread, gluten free 129
Cactus jam 130
Rice pasta, brown 131
Lucozade 136
French baguette 136
Glucose 137
Maltodextrin 137
Parsnips 139
Glucose tablets 146
Maltose 150
Tofu frozen desert, non-dairy 164
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