Glycemic Index Of Common Foods

What is glycemic index and why is it important… The most common foods are listed below by their glycemic index values.


glycemic index

What is glycemic Index?

The glycemic index (G.I.) is a way of measuring how much certain foods trigger a rise in blood sugar. Anything above 100 is very high and you should aim for foods that are not higher than about 70 on the index.

As soon as you eat refined sugar or simple carbohydrates, your blood sugar level will spike causing a corresponding rise in insulin levels. After a sharp rise, follows an abrupt fall. Foods which are lower in the GI scale, such as complex carbohydrates, usually have quite a lot of fiber mixed in with the sugar. The fiber takes a while to process, so the sugar is absorbed more slowly by the body.

It’s always a good idea to monitor your body’s reaction to certain foods anyway, as you may also have allergies, which could also lead to low energy levels.

Please seeWhy High glycemic index foods cause tirednessfor more details.

Glycemic index of common foods

White Bread = 100

Bakery products

Cake, sponge

66

Cake, flan

93

Cake, banana

67

Cake, angel food

95

Cake, pound

77

Croissant

96

Pastry

84

Crumpet

98

Pizza, cheese

86

Donut

108

Muffins

88

Waffles

109

Beverages

Soy milk

43

Soft drink, fanta

97

Cordial, orange

94

Lucozade

136

Breads

Burgen Soy Lin

27

Pumpernickel

71

Burgen Oat Bran & Honey Loaf

43

Linseed Rye Bread

78

Burgen Mixed Grain

48

Pita Bread, white

82

PerforMAX

54

Hamburger bun

87

Barley Kernel Bread

55

Rye flour Bread

92

Burgen Fruit Loaf

62

Wheat Bread, high fiber

97

Holsom’s

64

Wheat Bread, white

101

Rye Kernel Bread

66

Bagel, white

103

Fruit Loaf

67

Bread stuffing

106

Ploughman’s Loaf

67

Wheat Bread, gluten free

129

Oat Bran Bread

68

Kaiser rolls

105

MIXED Grain Bread

69

French Baguette

136



Breakfast cereals

Rice Bran

27

Life

04

Kelloggs’s All Bran Fruit ‘ n Oats

55

Nutri-Grain

94

All Bran

60

Shredded Wheat

99

Porridge (oatmeal)

70

Cream of Wheat

100

Bran Buds

75

Sultana Bran

105

Special K

77

Puffed Wheat

105

Oat Bran

78

Cheerios

106

Muesli

80

Rice Krispies

117

Cornflakes

119

Rice Bubbles

128

Cereals, grains

Barley, pearled

36

Sweet corn

78

Rye

48

Rice, brown

79

Wheat kernels

59

Rice, white

83

Rice, instant, boiled

65

Couscous

93

Bulgur

68

Taco shells

97

Rice, parboiled

68

Tapioca, boiled with milk

114

Barley, cracked

72

Cornmeal

97

Wheat, quick cooking

77

Millet

98

Buckwheat

78

Cookies

Oatmeal cookies

79

Arrowroot

95

Rich Tea Cookies

79

Graham Wafers

106

Digestives

84

Vanilla Wafers

110

Shredded Wheat

89

Morning Coffee Wafers

128

Shortbread

106

Crackers

Jazz

79

Rice Cakes

110

High Fiber Crispbread

93

Sao

100

Breton Wheat Crackers

96

Water Crackers

102

Stoned Wheat Thins

96

Puffed Crispbread

116



Dairy products

Yoghurt, low fat, artificially sweetened

20

Yoghurt, unspecified

51

Milk, chocolate, artificially sweetened

34

Yakult, fermented milk

64

Milk, + 30g bran

38

Ice cream, low fat

71

Milk, full fat

39

Ice Cream

87

Milk, skimmed

46

Milk chocolate, sugar sweetened

49

Yoghurt, low fat, fruit sugar sweet

47

Milk custard

61

Fruit and fruit products

Cherries

32

Pineapple juice

66

Grapefruit

36

Peach, canned

67

Apricots

44

Grapefruit juice

69

Pear, fresh

53

Orange juice

74

Apple

54

Kiwifruit

75

Plum

55

Banana

77

Apple juice

58

Fruit cocktail

79

Peach, fresh

60

Mango

80

Orange

63

Sultanas

80

Pear, canned

63

Apricots, fresh

82

Grapes

66

Pawpaw

83

Raisins

91

Watermelon

105

Rockmelon (cantaloupe)

93

Pineapple

94

Legumes

Soya beans, canned

20

Lentils, red

36

Soya beans

25

Beans, dried

40

Kidney Beans

42

Haricot beans

54

Lentils, green

42

Chick peas

60

Butter beans

44

Black-eyed beans

59

Split peas, yellow, boiled

45

Pinto Beans, canned

64

Lima beans, baby, frozen

46

Baked beans, canned

69

Kidney beans, autoclaved

49

Butter Beans

77

Broad beans (fava beans, fool, foul)

113

Romano Beans

65

Pasta

Spaghetti, protein enriched

38

Instant noodles

67

Spaghetti, wholemeal

53

Tortellini, cheese

71

Spaghetti, white

59

Spaghetti, durum

78

Fettuccine

46

Macaroni and Cheese

92

Vermicelli

50

Gnocchi

95

Star Pastina

56

Rice pasta, brown

131

Ravioli, meat filled

56

Macaroni

64

Capellini

64



Root vegetables

Yam

73

Sweet Potato

77

Potato, boiled

80

Potato, new

81

Potato, canned

87

Beets

91

Potato, steamed

93

Potato, mashed

100

Carrots

70

Swede

103

Potato, instant

118

Potato, baked

121

Parsnips

139

Snack foods/Confectionaries

Peanuts

21

Potato Crisps

79

Mars M&Ms (peanut)

46

Popcorn

79

Mars Snicker Bars

57

Muesli Bars

87

Mars Twix Cookie Bars

62

Mars Kudos

87

Mars Chocolate (Dove)

64

Mars Bar

98

Jams and Marmalades

70

Mars Skittles

98

Chocolate

77

Life Savers

100

Corn Chips

105

Jelly Beans

114

Pretzels

116

Dates

146

Soups

Tomato Soup

54

Black Bean soup

92

Lentil soup, canned

63

Green pea soup

94

Split Pea soup

86

Sugars

Fructose

32

Glucose

137

Dextrose

65

Glucose tablets

146

Honey

83

Maltodextrin

150

High fructose corn syrup

89

Maltose

150

Sucrose

92




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