| Glycemic Index Food List | Last updated: April 17, 2003 |
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The glycemic index is a way to rank different types of carbohydrate (such as pasta, rice, or cereal) according to their effect on blood sugar levels. Popular with people wanting to lose weight, increase their energy levels, or protect their health, use of the glycemic index has increased over the last decade.
Dr. Jenkins, a professor of nutrition at the University of Toronto, set out to establish the type of foods that were best for people suffering from diabetes. Jenkins found that foods such as potatoes - traditionally defined as a complex carbohydrate - actually led to a rapid rise in blood sugar. Some foods high in simple carbohydrates appeared to digest more slowly, leading to a gradual elevation in blood sugar. This led researchers to classify foods according to their glycemic index. The glycemic index refers to the immediate rise in blood sugar that occurs after you eat a food high in carbohydrate.
Foods that digest rapidly lead to a fast release of glucose into your blood stream. These are known as high glycemic index foods. Foods that digest more slowly release glucose into your blood gradually, and are known as low glycemic index foods.
A glycemic index list assigns a numerical value to a food. This value indicates how much and how rapidly 50 grams of its carbohydrate content will raise blood sugar levels, compared to 50 grams of a reference food (glucose or white bread). The reference food is given an arbitrary value of 100.
There are more extensive food lists available on the Internet, but this condensed list will help you avoid most high glycemic index foods.
|
Vegetables |
|
|
russett potatoes |
98 |
|
white potatoes |
70-90 |
|
parsnips |
95 |
|
carrots |
85 |
|
instant potatoes |
80 |
|
corn/cornflakes |
70-85 |
|
French fries,small |
75 |
|
rutabaga |
71 |
|
beets |
70 |
|
red-skin potatoes |
58 |
|
green peas |
51 |
|
sweet potatoes |
50 |
|
tomatoes |
38 |
|
tomato soup |
38 |
|
chickpeas |
36 |
|
lima beans |
36 |
|
black beans |
30 |
|
kidney beans |
29 |
|
lentils |
29 |
|
soybeans |
15 |
|
green vegetables |
0-15 |
|
|
|
|
puffed rice |
95 |
|
white bread |
95 |
|
rice pasta, 1 cup |
92 |
|
instant rice,1 cup |
87 |
|
rice cakes (2) |
82 |
|
millet |
75 |
|
kaiser roll |
73 |
|
corn tortilla |
72 |
|
white rice |
70 |
|
whole wheat bread |
70 |
|
arborio risotto |
69 |
|
corn meal (1/3 cup) |
68 |
|
taco shells (2) |
68 |
|
refined pasta |
65 |
|
couscous (1/3 cup) |
61 |
|
bran muffin |
60 |
|
brown rice |
55 |
|
popcorn(2 cups) |
55 |
|
whole rice |
50 |
|
tortellini,cheese |
50 |
|
whole grain bread |
40-50 |
|
bulgur(1/3 cup, cooked) |
48 |
|
wheat grains |
45 |
|
whole grain pasta |
45 |
|
whole grain rye |
42 |
|
pumpernickel (1 slice) |
41 |
|
|
|
|
dates(5) |
103 |
|
raisins |
65 |
|
figs, dried (3) |
61 |
|
banana |
60 |
|
mango (1 small) |
55 |
|
kiwi (1) |
52 |
|
grapes |
50 |
|
pears |
45 |
|
orange |
40 |
|
apple |
40 |
|
dried apricots |
35 |
|
figs |
35 |
|
strawberries |
32 |
|
peaches |
30 |
|
prunes (6) |
29 |
|
grapefruit |
26 |
|
plums |
25 |
|
cherries |
23 |
|
fresh apricots |
20 |
|
prickly pear |
7 |
|
|
|
|
puffed rice |
95 |
|
Rice Chex |
89 |
|
Cheerios |
74 |
|
Grape Nuts |
71 |
|
Shredded wheat |
70 |
|
Swiss Museli |
67 |
|
Just Right |
60 |
|
Bran Buds |
58 |
|
All Bran |
55 |
|
Special K (1 cup) |
54 |
|
Oatmeal(not instant) |
40 |
|
|
|
|
pretzels |
83 |
|
water crackers(5) |
78 |
|
saltines (3) |
74 |
|
corn chips |
71 |
|
popcorn (2 cups) |
55 |
|
potato chips |
51 |
|
peanuts |
10 |
|
|
|
|
tofu frozen dessert |
115 |
|
vanilla wafers (6) |
77 |
|
lifesavers (5,peppermint) |
70 |
|
tapioca |
70 |
|
Mars bar |
68 |
|
Angel food cake (1 slice) |
67 |
|
shortbread (2 cookies) |
64 |
|
pound cake (1 slice) |
54 |
|
strawberry jam (1 tbsp.) |
51 |
|
sponge cake (1 slice) |
45 |
|
marmalade (1 tbsp) |
48 |
|
Twix cookie bar (59 g.) |
44 |
|
ice cream, 2 scoops |
36-61 |
|
dark chocolate (70% cocoa) |
22 |
|
|
|
|
maltose |
105 |
|
glucose |
100 |
|
honey |
90 |
|
sucrose (table sugar) |
75 |
|
fructose |
20 |
|
agave nectar (1 tbsp) |
11 |
|
|
|
|
gatorade (1 cup) |
78 |
|
cranberry juice cocktail |
52 |
|
pineapple juice |
48 |
|
grapefruit juice |
48 |
|
orange juice |
46 |
|
apple juice |
40 |
|
tomato juice |
37 |
|
|
|
|
sweetened condensed milk(1/2 cup) |
61 |
|
yogurt |
35 |
|
skim milk (1 cup) |
32 |
|
whole milk (1 cup) |
27 |
|
ice cream |
37 –61 |