Glycemic Index Chart: Glycemic Values of Foods List

It is now known that some simple and complex carbohydrates in foods elevate blood glucose levels more than do others. Carbohydrates and carbohydrate-containing foods are now being classified by the extent to which they increase blood glucose levels. This classification system is called the glycemic index. Carbohydrates that are digested and absorbed quickly have a high glycemic index and raise blood glucose levels to a higher extent than those with lower glycemic index values.Glycemic Index Chart: Glycemic Values of Foods List-CookingEggs

What is the Glycemic index?

The glycemic index (GI) is a number from 0 to 100 assigned to food, with pure glucose arbitrarily given the value of 100, which represents the relative rise in the blood glucose level two hours after consuming that food. The GI of a specific food depends primarily on the quantity and type of carbohydrate it contains; but also is affected by the amount of entrapment of the carbohydrate molecules within the food, the fat and protein content of the food, the amount of organic acids (or their salts) in the food, and whether it is cooked and, if so, how it is cooked. GI tables are available that list many types of foods with their GIs. A food is considered to have a low GI if it is 55 or less; high GI if 70 or more; and mid-range GI if 56 to 69.

Diets providing low glycemic index carbohydrates have generally been found to improve blood glucose control in people with diabetes, as well as to reduce elevated levels of blood cholesterol and triglycerides; increase levels of beneficial HDL cholesterol; and decrease the risk of developing type 2 diabetes, some types of cancer, and heart disease.

Dietary replacement of saturated fats by carbohydrates with a low glycemic index may be beneficial for weight control, Lowering the glycaemic load of the diet appears to be an effective method of promoting weight loss and improving lipid profiles and can be simply incorporated into a person’s lifestyle.

Glycemic Index Chart for Common Foods

Food NameGI value
High GI Foods Chart (70 and Higher)
Glucose100
French bread95
Scone92
Baked Potato85
Corn Chex83
Pretzel83
Rice Krispies82
Cornflakes81
Corn Pops80
Gatorade78
Jelly beans78
Doughnut, Cake76
Waffle, frozen76
French fries75
Shredded Wheat75
Cheerios74
Popcorn72
Watermelon72
Grape-Nuts71
Wheat bread70
White bread70
Medium GI Foods Chart (56–69)
Breadfruit69
Orange soda68
Sucrose68
Taco shells68
Angel food cake67
Croissant67
Cream of Wheat66
Quaker Quick Oats65
Chapati62
French bread with butter and jam62
Couscous61
Raisin Bran61
Sweet potato61
Bran muffin60
Just Right cereal60
Rice, white or brown60
Blueberry muffin59
Coca-Cola58
Power Bar56
Low GI Foods Chart (55 and Lower)
Honey55
Oatmeal54
Corn53
Cracked wheat bread53
Orange juice52
Banana52
Mango51
Boiled Potato50
Muesli48
Green peas48
Pasta48
Carrots47
Cassava46
Lactose46
Milk chocolate43
All Bran42
Orange42
Peach42
Apple juice40
Plum39
Apple38
Pear38
Tomato juice38
Yam37
Dried beans25
Grapefruit25
Cherries22
Fructose19
Xylitol8
Hummus6

 

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