Glycemic Index (GI)

The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels.

Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods high on the glycemic index release glucose rapidly. Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise, or to offset hypoglycemia.

Long distance runners would tend to favor foods high on the glycemic index, while people with pre- or full-blown diabetes would need to concentrate on low GI foods.

The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.

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

Values take from internet, may differ from the real

Thanks for reading Glycemic Index (GI)

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