Glycemic index foods








The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Also known as "blood sugar," blood glucose levels above normal are toxic and can cause blindness, kidney failure, or increase cardiovascular risk. Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods high on the glycemic index release glucose rapidly. Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise, or to offset hypo- (or insufficient) glycemia. Long-distance runners would tend to favor foods high on the glycemic index, while people with pre- or full-blown diabetes would need to concentrate on low GI foods. Why? People with type 1 diabetes and even some with type 2 can't produce sufficient quantities of insulin—which helps process blood sugar—which means they are likely to have an excess of blood glucose. The slow and steady release of glucose in low-glycemic foods is helpful in keeping blood glucose under control.

To help you understand how the foods you are eating might impact your blood glucose level, here is an abbreviated chart of the glycemic index for more than 60 common foods. A more complete glycemix index chart can be found in the link below.






FOODGlycemic index (glucose = 100)HIGH-CARBOHYDRATE FOODS

White wheat bread* 75 ± 2

Whole wheat/whole meal bread74 ± 2

Specialty grain bread53 ± 2

Unleavened wheat bread70 ± 5

Wheat roti62 ± 3Chapatti52 ± 4

Corn tortilla46 ± 4

White rice, boiled*73 ± 4

Brown rice, boiled68 ± 4

Barley28 ± 2Sweet corn52 ± 5

Spaghetti, white49 ± 2

Spaghetti, whole meal48 ± 5

Rice noodles†53 ± 7

Udon noodles55 ± 7

Couscous†65 ± 4

BREAKFAST CEREALS

Cornflakes81 ± 6

Wheat flake biscuits69 ± 2

Porridge, rolled oats55 ± 2

Instant oat porridge79 ± 3

Rice porridge/congee78 ± 9

Millet porridge67 ± 5

Muesli57 ± 2

FRUIT AND FRUIT PRODUCTS

Apple, raw†36 ± 2

Orange, raw†43 ± 3

Banana, raw†51 ± 3

Pineapple, raw59 ± 8

Mango, raw†51 ± 5 Watermelon, raw76 ± 4

Dates, raw42 ± 4

Peaches, canned†43 ± 5

Strawberry jam/jelly49 ± 3 Apple juice41 ± 2O

range juice50 ± 2

VEGETABLES

Potato, boiled78 ± 4

Potato, instant mash87 ± 3

Potato, french fries63 ± 5

Carrots, boiled39 ± 4

Sweet potato, boiled63 ± 6

Pumpkin, boiled64 ± 7

Plantain/green banana55 ± 6

Taro, boiled53 ± 2

Vegetable soup48 ± 5

DAIRY PRODUCTS AND ALTERNATIVES

Milk, full fat39 ± 3

Milk, skim37 ± 4

Ice cream51 ± 3

Yogurt, fruit41 ± 2

Soy milk34 ± 4

Rice milk86 ± 7

LEGUMES

Chickpeas28 ± 9

Kidney beans24 ± 4

Lentils32 ± 5

Soya beans16 ± 1

SNACK PRODUCTS

Chocolate40 ± 3

Popcorn65 ± 5

Potato crisps56 ± 3

Soft drink/soda59 ± 3

Rice crackers/crisps87 ± 2

SUGARSFructose15 ± 4

Sucrose65 ± 4

Glucose103 ± 3

Honey61 ± 3

Data are means ± SEM.

* Low-GI varieties were also identified.

† Average of all available data.



Source : Harvard MED School research

The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 31, number 12, pages 2281-2283.

To get the lowdown on glycemic index and glycemic load, read more about it here.

American Diabetes Association, 2008. Copyright and all rights reserved. This chart has been used with the permission of American Diabetes Association.

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