Glycemic Index
The Glycemic Index (GI) is a scale from 1-100 that shows how quickly or slowly a food raises your blood sugar. Foods are assigned a value based on one serving eaten alone.
0 to 55 = low glycemic
56-69 = medium glycemic
70-100 = high glycemic
Glycemic index is determined by the food’s nutritional information, such as the number of carbohydrates, the type of carbohydrates (whether it is simple or complex), amount of fiber, fat, and protein in one serving.
When food has other nutrients that the body needs to process, like fiber, fat, and protein, the breakdown is even slower, causing carbohydrates to enter the bloodstream at a slower rate.
If you are concerned that food has too many sugars or carbs then you can lower the glycemic index by eating it with another food that contains significant fat, fiber, or protein.
| Low Glycemic Foods0-55 | Medium Glycemic Foods56-70 | High Glycemic Foods70+ |
| Most non-starchy vegetables <15Peanuts <15 Low-fat yogurt, no sugar <15 Tomatoes 15 Cherries 22 Peas 22 Plum 22 Grapefruit 25 Pearled Barley 25 Peach 28 Canned Peaches/natural juice 30 Soy Milk 30 Baby lima beans 32 Fat-Free Milk 32 Low-fat yogurt, with sugar 33 Apple 36 Pear 36 Whole wheat spaghetti 37 Tomato soup 38 Carrots cooked 39 Apple juice 41 All-Bran 42 Canned chickpeas 42 Custard 43 Grapes 43 Orange 43 Macaroni 45 Pineapple juice 46 Banana Bread 47 Long grain rice 47 Bulgur 48 Canned baked beans 48 Grapefruit juice 48 Green peas 48 Oat Bran Bread 48 | Canned kidney beans 52 Kiwi 52 Orange Juice 52 Banana 53 Potato Chips 54 Special K 54 Sweet potato 54 Brown rice 54 Linguini 55 Oatmeal cookies 55 Popcorn 55 Sweet corn 55 White rice 56 Pita bread 57 Blueberry muffin 59 Bran muffin 60 Hamburger bun 61 Ice Cream 61 Canned Apricot, light syrup 64Macaroni, and cheese 64 Raisin 64 Couscous 65 Quick Cook Porridge 65 Table sugar (sucrose) 65 Instant Porridge 66 Pineapple 66 Taco Shells 68 Whole wheat bread 68 | Bagel 72 Corn Chips 72 Watermelon 72 Honey 73 Mashed Potato 73 Cheerios 74 Puffed Wheat 74 Donuts 75 French fries 76 Vanilla wafers 77 White bread 79 Jelly beans 80 Pretzels 81 Rice Cakes 82 Mashed Potato, instant 83 Corn Flakes 84 Baked Potato 85 Instant Rice 91 French bread 95 Parsnips 97 Dates 100 |
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