Glycemic Index
Below is a version of the glycemic index. For improved carbohydrate metabolism, weight management, more energy, and better overall health, use the glycemic index as a guide when making food choices. Try to eat foods under 60 on the index, but remember just because a food like ice cream has a GI or 52, doesn’t mean to eat a lot of it!
- Glycemic index is a measure of how much blood sugar stress a food creates, as well as insulin production.
- An individual who is insulin resistant will have a higher GI meal than one who is not.
- Lower GI foods help create greater satiety and a more even flow of glucose into the blood.
- Fat, protein, and fiber content can all lower the GI of a meal.
- Eating foods higher in the glycemic index is associated with age-related illnesses, immune dysfunction, cardiovascular problems, and many other health issues.
- American foods are much higher in the glycemic index than other countries, as you can see from the few examples below.
- ** Just because a food is low on the GI, doesn’t mean it is necessarily healthy! **
Try to eat foods that rate between 60-90; best choices are below 60 on the index.
| Food | Glycemic Index |
| Grain and Cereal Products | |
| White Bread | 100 |
| Whole Grain Bread | 52-73 |
| Brown Rice | 79 |
| White Rice | 71-83 |
| Bagel | 103 |
| White Spaghetti/Pasta | 66 |
| Rice | 80 |
| Doughnut | 108 |
| Cereals | |
| Cornflakes | 110-130 |
| Grapenuts | 96 |
| Shredded Wheat | 97 |
| Crispix | 124 |
| Oatmeal | 77 |
| Fruits | |
| Raisins | 93 |
| Banana | 75 |
| Orange Juice(USA/other) | 81/66 |
| Orange | 62 |
| Grapes | 62 |
| Apple | 53 |
| Pear | 50 |
| Peach | 40 |
| Grapefruit | 36 |
| Plum | 34 |
| Watermelon | 103 |
| Pineapple | 94 |
| Vegetables | |
| Baked Potato | 130 |
| Sweet Potato | 87 |
| Carrots | 68 |
| Yams | 53 |
| Peas | 68 |
| Corn | 78 |
| Beans | |
| Canned Baked Beans | 69 |
| Kidney Beans | 42 |
| Green Beans | 42 |
| Chickpeas | 49 |
| Lentils | 43 |
| Soybeans | 25 |
| Dairy Products | |
| Ice Cream | 52 |
| Yogurt | 52 |
| Whole Milk (USA/Italy) | 57/15 |
| Skim Milk | 46 |
| Sweeteners/Sugar | |
| Maltose | 152 |
| Glucose | 138 |
| Honey | 78 |
| Sucrose | 92 |
| Fructose | 27 |
| Soft Drink(USA/other) | 95/76 |
Some information taken from The American Journal of Clinical Nutrition (Vol. 76, No. 1, 2002) and MAF BioNutritionals, LLC
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