The glycaemic index (GI) chart was originally designed for people with diabetes to help keep their blood sugar levels under control. I was diagnosed with type 1 diabetes at the age of 6 so I have become familiar with some of the highs and low GI foods. Diabetic or not the GI is a useful tool for all of us when we are planning healthy meals and making food choices.
Low glycemic indexed foods provide natural, slowly released energy.
Generally, the less processed a carbohydrate, the more likely it is to have a low-GI score.
Foods that are white, including processed foods made with white flour and white sugar, tend to have a high-GI.
High fibre foods take longer to digest and therefore produce a slower rise in blood sugar levels. Fibre also keeps you feeling fuller for longer, which helps prevent overeating. Most vegetables, whole grains, legumes, nuts, seeds and fruits are rich in fibre when you eat them whole.
Glucose is the primary source of energy required by every cell in the body. The GI ranks carbohydrate foods based on the rate at which they are broken down into glucose. When glucose levels in the blood start to rise, the pancreas releases a hormone called insulin which deals with the glucose bringing blood sugar levels back into a more manageable range.
| LO Glycemic foods 0 – 55 | Medium Glycemic Foods 56 – 70 | HI Glycemic Foods 70+ |
|---|---|---|
| Most non starchy veg – 15 | Canned kidney beans – 52 | Bagel – 72 |
| Peanuts – 15 | Kiwi fruit – 52 | corn chips – 72 |
| Low fat sugar free yogurt-15 | Orange juice – 52 | watermelon – 72 |
| Tomatoes – 15 | Banana – 53 | Honey – 73 |
| Cherries – 22 | Crisps – 54 | Mashed potato – 73 |
| Peas – 22 | Special K – 54 | Cheerios – 74 |
| Plum – 24 | Sweet potato – 54 | Weetabix – 74 |
| Grapefruit – 25 | Brown rice – 54 | Puffed wheat – 74 |
| Pearled Barley – 25 | oatmeal cookies – 55 | Doughnuts – 75 |
| Peach – 28 | Popcorn – 55 | French fries – 76 |
| Soy milk – 30 | Sweetcorn – 55 | Vanilla wafers – 77 |
| Fat free milk – 32 | Muesli – 56 | White bread – 79 |
| Low fat yogurt with sugar 33 | White rice – 56 | Jelly beans – 80 |
| Apple – 36 | Pita bread – 57 | Pretzels – 81 |
| Pear – 36 | Blueberry muffin – 60 | Rice cakes – 82 |
| Whole wheat spaghetti – 37 | Bran muffin – 60 | instant mash – 83 |
| Tomato soup – 38 | Hamburger bun – 61 | Cornflakes – 84 |
| Cooked Carrots – 39 | ice cream – 61 | Baked potato – 85 |
| Apple juice – 41 | Canned apricots – 64 | Rice – 91 |
| All Bran – 42 | Macaroni & cheese – 64 | French bread – 95 |
| Canned chickpeas – 42 | Raisins – 64 | Parsnips – 97 |
| Custard – 43 | Couscous – 65 | Dates – 100 |
| Grapes – 43 | Quick cook porridge – 65 | Glucose – 100 |
| Orange – 43 | Rye crisp bread – 65 | |
| Canned lentil soup – 44 | Sugar – 65 | |
| Macaroni – 45 | Pineapple – 66 | |
| Pineapple juice – 46 | Taco shells – 68 | |
| Banana bread – 47 | Whole wheat bread – 68 | |
| Long-grain rice – 47 | ||
| Bulgur – 48 | ||
| Baked beans – 48 | ||
| Grapefruit juice – 48 | ||
| Green peas – 48 | ||
| Oat bran bread – 48 | ||
| Porridge – 49 | ||
| GI chart created by | www.Fitness1stSteps.com |
