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.
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 |