The Glycemic Index Values

Written by Sky Taylor, Diet Bites


What are the Glycemic Index Values Based Upon?

The glycemic index values are based on the blood glucose (sugar) increases certain foods and beverages produce after consumption.

Low to Moderate Glycemic Food Choices

Foods and beverages that are low-to-moderate in the glycemic index create a gradual increase in blood sugar and tend to maintain increased energy levels for longer intervals than foods with a high glycemic index value.

Those Foods With High Glycemic Values

Foods and beverages with a high glycemic value increase blood sugar concentrations rapidly, resulting in providing energy for a short period of time. Foods and beverages containing a higher glycemic value have also been associated with an increase risk factor for diabetes, heart disease and obesity.

Blood Sugar Reaction to Food

As blood sugar rise, the body responds by releasing insulin which decreases blood sugar quite rapidly. The downside is that the rapid decrease also quickly reduces the energy supplies of the body, thus triggering hunger. Opting for foods and beverages that have a low Glycemic number can assist in the management of blood sugar levels, as well as assist in managing certain health conditions such as diabetes and obesity.

The Glycemic Index of Foods

Ranked on a Scale of 0 - 100

Low GI = Foods Less Than 54 GI       Medium GI= Foods 55-69 GI      High GI = Foods 70+ GI

Glycemic Index of Common Breads, Cereals & Grains
Bagel - 72
Barley - 25
Bread, whole wheat – 73
Bread, white - 70
Cornmeal - 68
Doughnut - 76
Rice, white - 56
Rice, brown – 55
Rice, instant - 46
Spaghetti, white - 41
Spaghetti, whole wheat - 32
Waffle - 76
Rice Krispies® - 82
Grape Nuts Flakes® - 80
corn flakes - 77
Cheerios® - 74
shredded wheat - 67
Grape Nuts® 67
Life® - 66
All Bran® – 38
Glycemic Index of Common Beverages
Apple Juice – 41
Orange Juice - 57
Sweetened Soft Drinks - 63
Glycemic Index of Common Dairy Foods
Ice Cream - 62
Milk, full fat - 21
Milk, skim - 32
Yogurt, low fat sweetened - 33
Glycemic Index of Common Snacks
Angel Food Cake - 67
Banana Cake - 47
Chocolate - 44
Corn Chips - 42
Graham Crackers - 74
Jelly Beans - 80
Life Savers - 70
Oatmeal Cookies - 54
Peanuts - 13
Potato Chips - 57
Popcorn - 55
Rice Cakes - 82
Wheat Crackers - 67
Glycemic Index of Common Sugars
Fructose - 20
Honey - 87
Lactose - 43
Sucrose - 60

 

Glycemic Index of Common Fruits
Apple, raw - 40
Banana, raw - 51
Grapes, raw - 43
Orange, raw - 48
Peaches, raw - 42
Peaches, canned - 58
Pear - 33
Pineapple, raw - 59
Raisins - 64
Watermelon, raw - 72
Glycemic Index of Common Vegetables & Legumes
Baked Beans - 40
Butter Beans - 36
Carrots, raw - 92
Lentils - 28
Kidney Beans - 23
Potatoes, baked - 78
Potatoes, instant - 88
Potatoes, mashed - 73
Soy Beans - 15
Split Peas - 32
Sweet Potatoes, raw - 48
 

 

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