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The Glycemic Index List of Foods & Values

The Glycemic Index List of Foods & Values


The Glycemic Index List of Foods & Values

  Pre-Diabetes Diet

The Glycemic Index List of Foods & Values


Some sugars, like the sugars that come from candy and starchy desserts, will raise your blood sugar level very quickly because your body begins breaking them down in your mouth, then the stomach, and are absorbed by small instestines. These sugars are often called refined sugars because the sugar has been processed. Foods with refined sugars in them are generally very sweet and will make you hungry for more food. They will also give you a quick burst of energy, leading to a sugar highthat is used by many athletes for energy during a competition.

However, other carbohydrates, such as those that come from whole wheat and grains, contain sugars that are called complex carbohydrates. Complex carbohydrates take longer to digest than refined sugars and, therefore, will help your blood sugar level rise slowly over a prolonged amount of time. Complex carbohydrates also have a tendency to have other nutritional values, such as fiber and vitamins; that will benefit your body by giving it more than just units of energy. Learn more about Sugars and Starches interactively.

Naturally, if you are a diabetic, then it is advantageous to eat foods that are plentiful in complex carbohydrates and eat less food that is made with refined sugars. Even so, many Diabetes researchers believe that a low-carbohydrate diet is the key to helping Diabetic patients control their diabetes.

How the Glycemic Index Works

Only 750 foods have been calculated to determine the Glycemic Index. There are a wide variety of publications that chart these Glycemic Index findings. These publications will help to map out which foods have how many carbohydrates and can help you form a nutritious diet based on how your body reacts to different types of carbohydrates.

The Glycemic Index is determined by a number of factors, including the amount of sugar in food, as well as the fiber and fat. Foods that have a higher number in the Glycemic Index are foods that will raise the blood sugar level faster than foods that have a lower number. Generally speaking, foods with refined sugars, such as desserts, have a higher number than complex carbohydrates. As such, those foods with higher numbers should be eaten in moderation or only in small portions when combined with nutritious foods.

The Glycemic Index also does not tell you how much of a particular serving is used to determine a particular number, glycemic load will tell you that. That's because the Glycemic Index does not measure portions; it simply measures how quickly the food will turn into glucose. Glycemic Load (GL) is a ranking system for carb content of food portions based on their Glycemic Index and the portion size. Glycemic Load is a more accurate tool to tell you how many carbs you will eat and help you figure out how much insulin will be needed to cover the carb. From this information you can better calibrate your glucomonitor with the amount of sugar in your blood.

Remember, the Glycemic Index is a tool that you should be familiar with. Once you understand how different foods affect your body, you will be able to intelligently prepare your meals and snacks knowing how your food choices will affect your blood sugar level.

Here is an interactive module on diabetes which further explains the relationship between blood glucose control and the Glycemic Index.

Glycemic Index (G.I.) Chart 

When reading the Glycemic Index, keep in mind that foods with a number greater than 70 are considered to be high. Foods with a calculation less than 55 are considered to be low.


 Food G.I. Food G.I. FoodG.I.Food
 Apple  38 Donut 
 76 Linguine 
 Bagel 72 Fettuccini (egg) 
 32 Long grain White Rice 
 Baked Beans
 48 Fructose 
 23 Macaroni 
47Potato (French Fries
 55 Garbanzo Beans (Chickpeas) 
 33 Maltose 
105Potato (Mashed)
 Basmati Rice 
 58 Glucose 
 100 Mango 
55     Potato Chips 62                              
 69 Graham Crackers 
 74 Melba Toast 
 Blueberry Muffin 
 59 Grapefruit 
 25 Milk (chocolate flavored) 
34Pumpernickel Bread
 Broad Beans 
 79 Grapes 
 46 Milk (skimmed) 
 10 Green Peas 
 48 Milk (whole) 
22Quaker Puffed Wheat 
 Brown Rice 
 55 Honey 
 58 Mushrooms 
10Ravioli (meat) 
 54 Ice cream (low-fat) 
 50 Navy Beans 
38Red Kidney Beans 
 Bulgur 48 Ice Cream (whole) 
 61 Noodles (instant) 
46Red Peppers 
 10 Jelly Beans 
 80 Oatmeal 
Rice Cakes 
 Cannellini Beans 
 31 Kavli Crispbread 
 71 Oatmeal Cookies 
55Rice Crackers 
 65 Kellogg's All Bran 
 51 Onions 
Rice vermicelli 
 45 Kellogg's Bran Buds 
 45 Orange 
44Rye Bread
 49 Kellogg's Cornflakes 
 84 Papaya 
58Ryvita Crispbread 
 22 Kellogg's Rice Krispies 
 82 Parsnips 
97Short grain White Rice 
 22Kellogg's Special K 
 54 Peanuts 
14Shortbread Cookies 
 Chocolate Bar 
 49 Kiwi 52 Pear 
38Shredded Wheat 
 55 Lactose 
 46 Pineapple 
66Snickers Bar 
 Corn Chips 
 72 Lentils 
 30 Pinto Beans 
39Soda Crackers 
 Corn Chips 
 72 Lettuce 
 10 Pita Bread 
57Sour Dough Bread 
 67 Lima Beans 
 32 Plum 
39Soy Beans 

Sweet Potato54

Walnuts15Spiral Pasta 
Sucrose65Uncle Ben's Converted 
44Water crackers78Sponge Cake 
Stone GroundNew CellWhole wheat bread

Stoned Wheat Thins

67White Beans 
31 White Bread

Taco Shells68

Whole Wheat Bread
Yogurt (low-fat)33l

Glass Portion Control Plate

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