October 24, 2011

The Glycemic Index Of Common Foods

How It Works
The glycemic index refers to the relative degree to which blood sugar increases after the consumption of food. A food is always measured relative to the effect of pure sugar. High glycemic index foods can raise blood glucose levels very quickly, as well as insulin levels. In contrast, low glycemic index foods do not significantly raise blood glucose levels and insulin levels after eating. Pure glucose (sugar) is given a value of 100 while other foods are given an index number representing its relative effect on blood glucose levels. For example, sweet corn is assigned an index number of 55 which means sweet corn raises blood glucose levels 55 percent as much as pure glucose. In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods.

Please consult the chart below detailing how various foods stack up on the glycemic index. For a more comprehensive list, go to www.glycemicindex.com.


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The Glycemic Index of Common Foods

Glucose (Sugar)
100
.
.
Breads
.
Cereal Grains
.
Mixed grain bread
28
Barley, pearled
25
Oat Bran bread
48
Rice, instant, boiled 1 min
46
Pita Bread, white
57
Sweet Corn
55
Wheat bread, wholemeal
69
Rice, brown
55
White bread
71
Rice, white
55
Bagel, white
71
Couscous
65
Breakfast Cereals
.
Rice, instant, boiled 6 min
90
Rice Bran
19
Dairy Foods
.
All Bran
42
Yogurt, low fat, artificially sweet
14
Oatmeal
49
Milk, skim
32
Special K
54
Legumes
.
Muesli
56
Lentils, red
25
Life
66
Kidney beans
29
Grapenuts
67
Butter beans
31
Cream of Wheat
70
Pinto beans
39
Cheerios
74
Baked beans, canned
48
Total
76
Kidney Beans, canned
52
Team
82
Pasta
.
Cornflakes
83
Fettucine
27
Crispix
87
Vermicelli
35
Fruit and Fruit Products
.
Spaghetti, protein enriched
27
Pear, fresh
37
Spaghetti, white
41
Apple
38
Macaroni
45
Orange
44
Linguine
46
Grapes
46
Tortellini, cheese
50
Banana
54
Soups
.
Raisins
64
Tomato Soup
38
Watermelon
72
Black bean soup
64
Snack Food
.
Split pea soup
60
Peanuts
15
Vegetables
.
Popcorn
55
Carrots, cooked
39
Pretzels
81
Yam
51
Dates
103
Sweet potato
54
Sugars
.
Potato, new
57
Fructose
22
Potato, white, boiled
56
Honey
58
Beets
64
Sucrose
64
Potato, mashed
70
Maltodextrin
105
Potato, baked
85
Maltose 105 . .

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