Glycemic Index
The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers–the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. A GI of 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.
Lower GI foods are better to eat while dieting to avoid spikes in blood sugars.
Glycemic Index: Values of Common Foods
| GI of Breakfast Cereals:
Kellogg’s All Bran: 51 Kellogg’s Bran Buds: 45 Kellogg’s Cornflakes: 84 Kellogg’s Special K: 54 Oatmeal: 49 Shredded Wheat: 67 Quaker Puffed Wheat: 67 |
GI of Grains:
Buckwheat: 54 Bulgar: 48 Basmati Rice: 58 Brown Rice: 55 Long Grain White Rice: 56 Short Grain White Rice: 72 Uncle Ben’s Converted: 44 Noodles (instant): 46 Taco Shells: 68 |
|
GI of Cookies & Crackers:
Graham Crackers: 74 Kavli Crispbread: 71 Melba Toast: 70 Oatmeal Cookies: 55 Rice Cakes: 82 Rice Crackers: 91 Ryvita Crispbread: 69 Soda Crackers: 74 Shortbread Cookies: 64 Stoned Wheat Thins: 67 Vanilla Wafers: ?? (this one needs a number!) Water Crackers: 78 |
GI of Legumes/Beans:
Baked Beans: 48 Broad Beans: 79 Cannellini Beans: 31 Garbanzo Beans (Chick Peas): 33 Lentils: 30 Lima Beans: 32 Navy Beans: 38 Pinto Beans: 39 Red Kidney Beans: 27 Soy Beans: 18 White Beans: 31 |
|
GI of Breads, Muffins & Cakes:
Bagel: 72 Blueberry Muffin: 59 Croissant: 67 Donut: 76 Pita Bread: 57 Pumpernickle Bread: 51 Rye Bread: 76 Sour Dough Bread: 52 Sponge Cake: 46 Stone Ground Whole Wheat Bread: 53 Waffles: 76 White Bread: 70 Whole Wheat Bread: 69 |
GI of Fruit:
Apple: 38 Banana: 55 Cantaloupe: 65 Cherries: 22 Grapefruit: 25 Grapes: 46 Kiwi: 52 Mango: 55 Orange: 44 Papaya: 58 Pear: 38 Pineapple: 66 Plum: 39 Watermelon: 103 |
|
GI of Pasta:
Spaghetti: 43 Ravioli (Meat): 39 Fettuccini (Egg): 32 Spiral Pasta: 43 Capellini: 45 Linguine: 46 Macaroni: 47 Rice Vermicelli: 58 |
GI of Snack Foods:
Cashews: 22 Chocolate Bar: 49 Corn Chips: 72 Jelly Beans: 80 Peanuts: 14 Popcorn: 55 Potato Chips: 55 Pretzles: 83 Snickers Bar: 41 Walnuts: 15 |
|
GI of Dairy Foods:
Milk (whole): 22 Milk (skimmed): 32 Milk (chocolate flavored): 34 Ice Cream (whole): 61 Ice Cream (low-fat): 50 Yogurt (low-fat): 33 |
GI of Sugars:
Fructose: 23 Glucose: 100 Honey: 45 Maltose: 105 |
|
GI of Vegetables:
Beets: 69 Broccoli: 10 Cabbage: 10 Carrots: 49 Corn: 55 Green Peas: 48 Lettuce: 10 Mushrooms: 10 Onions: 10 Parsnips: 97 Potato (baked): 93 Potato (mashed, instant): 86 Potato (new): 62 Potato (french fries): 75 Red Peppers: 10 Pumpkin: 75 Sweet Potato: 54 |