Glycemic Index:High & Low Glycemic Foods

Glycemic Index:

The glycemic index is a value of foods based on how those foods induce increases in blood glucose levels. Foods low on the glycemic index (GI) tend to release glucose slowly and firmly. Foods high on the glycemic index(GI)  release glucose rapidly. People with type 1 diabetes and also some with type 2 can’t generate adequate quantities of insulin—which means they are liable to have an excess of blood glucose. The gradual and steady release of glucose in low-glycemic foods is essential in keeping blood glucose under control.

To understand a food’s that impact on blood sugar, you require knowing both how swiftly the food makes glucose enter the bloodstream, and how much glucose it will release. A glycemic load provides a more realistic picture of a food’s real-life impact on blood sugar.

Glycemic Load is calculated this way:

GL = GI/100 x Net Carbs

(Net Carbs are equal to the Total Carbohydrates minus Dietary Fiber)

For instance, Watermelon has a very high glycemic index(GI), that is 80. But a serving a 6 grams of Watermelon, that its glycemic load is only 5.

A glycemic load of 10 or below is considered low; 20 or above is considered high.

 

glycemic index

Glycemic Index-High VS Low Glycemic Foods

FOOD Glycemic index (glucose = 100) Serving size (grams) Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar 47 60 14
Banana cake, made without sugar 55 60 12
Sponge cake, plain 46 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111 24
Apple muffin, made with rolled oats and sugar 44 60 13
Apple muffin, made with rolled oats and without sugar 48 60 9
Waffles, Aunt Jemima® 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95 30 14
Coarse barley bread, 80% kernels 34 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 56 30 7
50% cracked wheat kernel bread 58 30 12
White wheat flour bread, average 75 30 11
Wonder® bread, average 73 30 10
Whole wheat bread, average 69 30 9
100% Whole Grain® bread (Natural Ovens) 51 30 7
Pita bread, white 68 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
BEVERAGES
Coca Cola® (US formula) 63 250 mL 16
Fanta®, orange soft drink 68 250 mL 23
Lucozade®, original (sparkling glucose drink) 95 250 mL 40
Apple juice, unsweetened 41 250 mL 12
Cranberry juice cocktail (Ocean Spray®) 68 250 mL 24
Gatorade, orange flavor (US formula) 89 250 mL 13
Orange juice, unsweetened, average 50 250 mL 12
Tomato juice, canned, no sugar added 38 250 mL 4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran®, average 44 30 9
Coco Pops®, average 77 30 20
Cornflakes®, average 81 30 20
Cream of Wheat® 66 250 17
Cream of Wheat®, Instant 74 250 22
Grape-Nuts® 75 30 16
Muesli, average 56 30 10
Oatmeal, average 55 250 13
Instant oatmeal, average 79 250 21
Puffed wheat cereal 80 30 17
Raisin Bran® 61 30 12
Special K® (US formula) 69 30 14
GRAINS
Pearled barley, average 25 150 11
Sweet corn on the cob 48 60 14
Couscous 65 150 9
Quinoa 53 150 13
White rice, boiled, type non-specified 72 150 29
Quick cooking white basmati 63 150 26
Brown rice, steamed 50 150 16
Parboiled Converted white rice (Uncle Ben's®) 38 150 14
Whole wheat kernels, average 45 50 15
Bulgur, average 47 150 12
COOKIES AND CRACKERS
Graham crackers 74 25 13
Vanilla wafers 77 25 14
Shortbread 64 25 10
Rice cakes, average 82 25 17
Rye crisps, average 64 25 11
Soda crackers 74 25 12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular, average 62 50 8
Ice cream, premium (Sara Lee®) 38 50 3
Milk, full-fat, average 31 250 mL 4
Milk, skim, average 31 250 mL 4
Reduced-fat yogurt with fruit, average 33 200 11
FRUITS
Apple, average 36 120 5
Banana, raw, average 48 120 11
Dates, dried, average 42 60 18
Grapefruit 25 120 3
Grapes, black 59 120 11
Oranges, raw, average 45 120 5
Peach, average 42 120 5
Peach, canned in light syrup 52 120 9
Pear, raw, average 38 120 4
Pear, canned in pear juice 44 120 5
Prunes, pitted 29 60 10
Raisins 64 60 28
Watermelon 72 120 4
BEANS AND NUTS
Baked beans 40 150 6
Black-eyed peas 50 150 15
Black beans 30 150 7
Chickpeas 10 150 3
Chickpeas, canned in brine 42 150 9
Navy beans, average 39 150 12
Kidney beans, average 34 150 9
Lentils 28 150 5
Soy beans, average 15 150 1
Cashews salted 22 50 3
Peanuts 13 50 1
PASTA and NOODLES
Fettucini 32 180 15
Macaroni, average 50 180 24
Macaroni and Cheese (Kraft®) 64 180 33
Spaghetti, white, boiled, average 46 180 22
Spaghetti, white, boiled 20 min 58 180 26
Spaghetti, whole-grain, boiled 42 180 17
SNACK FOODS
Corn chips, plain, salted 42 50 11
Fruit Roll-Ups® 99 30 24
M & M's®, peanut 33 30 6
Microwave popcorn, plain, average 65 20 7
Potato chips, average 56 50 12
Pretzels, oven-baked 83 30 16
Snickers Bar®, average 51 60 18
VEGETABLES
Green peas 54 80 4
Carrots, average 39 80 2
Parsnips 52 80 4
Baked russet potato 111 150 33
Boiled white potato, average 82 150 21
Instant mashed potato, average 87 150 17
Sweet potato, average 70 150 22
Yam, average 54 150 20
MISCELLANEOUS
Hummus (chickpea salad dip) 6 30 0
Chicken nuggets, frozen, reheated in microwave oven 5 min 46 100 7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100 22
Pizza, Super Supreme (Pizza Hut®) 36 100 9
Honey, average 61 25 12

 

Source:The list of the glycemic index and glycemic load for more than 1,000 foods can be obtained 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.