Glycemic Index

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What Is Glycemic Index ?

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

Selecting foods with a low glycemic index may help to manage diabetes. Increasing the number of low glycemic index foods such as legumes, barley, pasta and whole grains in your meal plan may have real benefit in controlling blood glucose levels. In general, fiber-rich foods are low glycemic foods and have less effect on blood sugars. Sucrose or table sugar also has a lower effect on blood sugars than some starches, such as potatoes. Below are lists of "high" and "low" glycemic index foods.

Benefits of the Glycemic Index?

Eating a lot of high glycemic index foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low glycemic index carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

  • Low GI diets help people lose and control weight

  • Low GI diets increase the body's sensitivity to insulin

  • Low GI carbs improve diabetes control

  • Low GI carbs reduce the risk of heart disease

  • Low GI carbs reduce blood cholesterol levels

  • Low GI carbs can help you manage the symptoms of PCOS

  • Low GI carbs reduce hunger and keep you fuller for longer

  • Low GI carbs prolong physical endurance

  • High GI carbs help re-fuel carbohydrate stores after exercise

 

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Glycemic Index Table
Bakery Product Beverages Breakfast Cereal Breads

Sponge Cake

 46

Apple Juice

 41

All-Bran

 42

Hamburger Bun

 61

Tart

 65

Carrot Juice

 45

Cornflakes

 83

Multi-grain Bread

 48

Doughnut

 76

Grapefruit Juice

 48

Grape-Nut

 67

Pitta Bread, White

 57

Muffin

 62

Orange Juice

 52

Muesli

 56

Pizza, Cheese

 60

Waffles

 76

Pineapple Juice

 46

Oat Bran

 55

White Bread

 71
 

Soya Milk

 30

Puffed Wheat

 74

Whole Grain

 50
 

Wholemeal Bread

 69
Dairy Foods

Root Vegetables

Snack

Pasta

Choclate Milk

 24

French Fries

 75

Chocolate Bar

 49

Capellini

 45

Semi-skimmed Milk

 34

Carrot, Cooked

 39

Corn Chip

 74

Fettuccine

 32

Skimmed Milk

 32

Chips

 75

Jelly Beans

 80

Macaroni

 45

Whole Milk

 27

Potato, Baked

 75  Jams & Marmalades 49

Macaroni Cheese

 64

Ice Cream

61

Potato, Boiled

 56

Life Savers

 70

Spaghetti, White

 41

Low-Fat Ice Cream

 50

Potato, Mashed

 70

Oatmeal Cookies

 57

Spaghetti, Protein Enrich

 27

Yogurt, Fruit

 34

Sweet Potato

 54

Peanut

 15  Spaghetti, Wholewheat 37

Yogurt, Plain

 14

Yam

 51

Popcorn

 55

Vermecelli

 35
Fruit Soup & Vegetables

Apple

 38

Peaches

 42

Black Bean Soup

 64

Green Bean

 <15

Apricots

 57

Pears

 38

Corn, Sweet

 56

Broccoli

 <15

Bananas

 54

Pineapple

 66

Green Pea Soup

 66

Cabbage

 <15

Cherries

 22

Plums

 39

Green Pea, Frozen

 47

Cauliflower

 <15

Grapes

 46

Raisins

 64

Tomato Soup

 38

Cucumber

 <15

Kiwi Fruit

 53

Watermelon

 72

Asparagus

 <15

Lettuce

 <15

Mangoes

 56  

French Bean

 <15

Mushrooms

 <15

Oranges

 44

Spinach

 <15

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