The glycemic index is thought to be important because carbohydrates that increase blood sugar levels quickly (those with a high glycemic index) also quickly increase insulin levels. The increase in insulin may result in low blood sugar levels (hypoglycemia) and hunger, which tends to lead to consuming excess calories and gaining weight. Carbohydrates with a low glycemic index do not increase insulin levels so much. As a result, people feel satiated longer after eating. Consuming carbohydrates with a low glycemic index also tends to result in more healthful cholesterol levels and reduce the risk of obesity and diabetes mellitus and, in people with diabetes, the risk of complications due to diabetes.
In spite of the association between foods with a low glycemic index and improved health, using the index to choose foods does not automatically lead to a healthy diet. For example, the glycemic index of potato chips and some candy bars—not healthful choices—is lower than that of some healthful foods, such as brown rice. Some foods with a high glycemic index contain valuable vitamins and minerals. Thus, this index should be used only as general guide to food choices.
Glycemic Load: The glycemic index indicates only how quickly carbohydrates in a food are absorbed into the bloodstream. It does not include how much carbohydrate a food contains, which is also important. Glycemic load, a relatively new term, includes the glycemic index and the amount of carbohydrate in a food. A food, such as carrots, bananas, watermelon, or whole-wheat bread, may have a high glycemic index but contain relatively little carbohydrate and thus have a low glycemic load. Such foods have little effect on the blood sugar level.
Swap out High GI foods for Low GI foods as an easy way to begin benefitting from the principles of the Glycemic Index. Low GI Foods only cause a gradual rise in blood glucose.
Carbohydrates with a low GI (0 – 55) help you feel fuller, have more energy, and can lead to weight loss and reduced risk of diabetes.
High = GI of 70+ (Avoid). Medium = GI of 55 to 69. Low = GI of 0 to 54.
Category Name GI Score
Vegetables and Beans
Baked Beans, 4oz. 48
Kidney beans, 3 oz. 27
Lima beans, 3 oz. 32
Navy beans, 3 oz. 38
Pinto beans, 4oz. 45
Soy beans, 3 oz. 18
Beets, 3 oz. 64
Tomato Sauce 49
Peas 48
Sweetcorn 48
Broccoli, cauliflower, celery, mushrooms 10-25
Apples 38
Carrots 47
Breads
Dark rye, 1.7 oz. 51
French baguette, 1 oz. 95
Hamburger bun, 1 bun 61
Kaiser roll, 1 73
Pita bread – whole wheat, 1 slice 57
Sourdough, 1 slice 52
Fruit Bread 53
White bread, 1 slice 70
Wheat bread – stoneground, 1 slice 53
Whole wheat, 1 slice 69
Bagel, plain, 2 oz. 72
Wholegrain Bread 40
Multigrain Breads 45
Bran Muffin 65
Meats, Chicken, Misc.* see bottom for more comments
Sweet & Sour Chicken with Noodles 41
Lean Cuisine, French style Chicken 36
Beef casserole 53
Chicken Nuggets, frozen 46
Fish Fingers (strips) 38
Pizza, cheese 60
Sausages 28
Sushi, roasted 55
Cereals
All-Bran Kellogs, 1/2 cup 42
Bran Flakes, Post, 2/3 cup 74
Cheerios, 1 cup 74
Cocoa Krispies, 1 cup 77
Corn Chex, 1 cup 83
Corn Flakes, 1 cup 84
Corn Pops, 1 cup 80
Cream of Wheat, 1 oz. 74
Frosted Flakes, 3/4 cup 55
Grapenuts Flakes, 3/4 cup 80
Frosted Mini Wheats, 1 cup 58
Multi Bran Chex, 1 cup 58
Museli, 2/3 cup 43
Raisin Bran, 3/4 cup 73
Rice Chex, 1 1/4 cup 89
Shredded Wheat, 1/2 cup 83
Honey Smacks, 3/4 cup 56
Special K, 1 cup 54
Total, 3/4 cup 76
Pancakes, from shake Mix 67
Pop Tarts 70
Rice
Barley, pearled, 1/2 cup 25
Couscous, 1/2 cup 65
Instant, 1 cup, cooked 87
Uncle Bens, converted, 1 cup 44
Long grain White, 1 cup 41
Short grain, white, 1 cup 72
Brown rice (steamed) 50
Cookies
Graham crackers 74
Oatmeal cookie, 1 cookie 55
Vanilla wafers, 7 cookies 77
Crackers
Rice cakes, plain, 3 cakes 82
Stoned wheat thins, 3 crackers 67
Water cracker, 3 crackers 78
Dairy
Ice cream, vanilla, 10% fat 61
Low Fat Ice Cream 35
Milk, whole, 1 cup 27
Milk, skim, 1 cup 32
Milk, chocolate, 1 cup, 1% 34
Pudding, 1/2 cup 43
Milk, soy, 1 cup 31
Tofu frozen dessert, low fat, 1/2 cup 115
Yogurt, nonfat, fruit, sugar, 8 oz. 33
Yogurt, nonfat, plain, artifical sweet, 8 oz. 14
Yogurt, nonfat, fruit, artificial sweet, 8 oz. 14
Custard, 3/4 cup 43
Fruits
Apple, 1 medium, 5 oz. 38
Apple juice, unsweetened, 1 cup 40
Apricots, 3 medium, 3 oz. 57
Banana bread, 3 oz. 47
Banana, 5 oz. 55
Cherries, 10 large, 3 oz. 22
Cranberry juice, 8 oz. 52
Grapefruit, raw, 1/2 medium 25
Grapes, green, 1 cup 46
Kiwi, 1 medium 52
Mango, 1 small 55
Orange, 1 medium 44
Orange juice, 1 cup 46
Peach, 1 medium 30
Pear, 1 medium 38
Pineapple, 2 slices 66
Plums, 1 medium 69
Prunes, 6 29
Raisins, 1/4 cup 64
Watermelon, 1 cup 72
Cantelope 65
Pasta
Fettucine, 6 oz. 45
Linguine, 6 oz. 52
Macaroni, 5 oz. 47
Ravioli, meat, 4 large 39
Apaghetti, white, 6 oz. 41
Spaghetti, wheat, 6 oz. 37
Spaghetti, white 42
Spiral, durum, 1 cup 43
Tortellini, cheese, 8 oz. 50
Vermicelli, 6 oz. 35
Lasagna, beef 47
Snacks and Chips
Vanilla wafers, 7 cookies 77
Sponge cake, plain, 1 slice 46
Snickers, 2.2 oz. Candy bar 41
Pretzels, 1 oz. 83
Potato chips, 14 pieces 54
French Fries, 4.3 oz. 75
Popcorn, light, microwave 55
Popcorn, regular 72
Pop Tarts, chocolate, 1 tart 70
M&M’s Chocolate candy, peanut 33
Snickers Bar 41
Mars Bar 68
Peanuts 14
Granola Bar, chewy, 1 oz. 61
Graham crackers, 4 squares 74
Doritos Corn chips, 1 oz. 72
Drinks
Coca-Cola, 1 can, 12 oz. 77
Gatorade, 8 oz. 78
Fanta soft drink, 1 can, 12 oz. 63
Apple Juice 40
Orange Juice 50
Tomato Juice 38
Chocolate Milk 34
