GI Values of Carbohydrates
List of Glycemic Index (GI) and Glycemic Load (GL) Values For Carbs

Carbs in Food
Glycemic Index GI of Carbs
Glycemic Load of Carbs
GI Diet - Low GI Diet

Information About Carbs | Carbohydrates Guide | Low Carb Diets

GI Values of Dietary Carbohydrates

GI Diet Programs Provide Healthy Nutritious Carbs

GI diets have superceded low carbohydrate diet plans and are now the most popular weight loss eating plans for a number of nutritional and dietary reasons. First, by selecting carbs with a lower-GI value - ones that don't cause a rapid rise in blood glucose levels, diet programs based on the Glycemic Index are healthier and tastier than low-carb diets.

A GI diet permits dieters to eat carbohydrates at every meal, and typically recommends a carb intake of about 50 percent of calories - a far cry from Atkins diet or South Beach diet both of which preached carb-restriction as the best way to reduce weight. However, most people who want to lose weight don't fancy eating from exclusively low-carb menus. They enjoy healthy carbs and this is exactly what a GI eating plan offers: plenty of healthy wholegrains, fruits, vegetables, beans and nuts.

Second, a large number of clinical diet trials show that eating low-GI foods improves blood glucose control, as well as blood fats (lipids) such as triglycerides, both of which can be raised as a result of eating too many refined carbs such as fluffy white flour breads and bread snacks. It is these highly processed carbs which are believed to be a significant dietary cause of the surge in metabolic disorders and digestive complaints, as well as obesity.

GI Diet Programs Provide Better Blood Glucose Control

The improved glycemic response produced by eating carbohydrates with a lower GI value, together with the ensuing reduced demand on the pancreas to produce more insulin, means that GI diets are suitable for a wide range of dieters who need to maintain stable blood sugar levels in order to reduce the risk of developing conditions like hyperglycemia, hyperinsulimia (hyperinsulinism).

This includes people with raised blood-fats, insulin insensitivity, impaired glucose tolerance, pre-diabetes, type 1 or type 2 diabetes, insulin resistance syndrome, PCOS and several digestive disorders. For example, recent research at Harvard University has demonstrated that eating foods with low GI values that are high in dietary fiber is associated with the lowest risk of developing type 2 diabetes.

Foods With Low GI Values Are Digested More Slowly

A food with a low or medium GI value tends to be higher in fiber, less refined or processed, and more chewy. This makes it more difficult for digestive enzymes in the stomach to break down the carbohydrate into glucose, and thus keeps blood glucose levels from rising too fast. The presence of acid (eg. in citrus fruit) also retards glucose metabolism, as does fat, although fats used in baking processes or added to food (eg. butter, mayo) may be high in saturates - the type of fat associated with atherosclerotic heart disease.

Foods With High GI Values Can Cause "Sugar Spikes"

High GI carbohydrate foods (eg. refined white flour foods) tend to have a chemical structure which permits digestive enzymes easy access, which means these carbs are rapidly converted to glucose and, on entry into the bloodstream, cause a rapid rise in blood sugar ("sugar spike").

In turn, this rapid glycemic reaction triggers an equally large secretion of the pancreatic hormone insulin, whose function is to get the glucose out of the blood and into the cells/muscles where it is utilized to provide energy for the body. Unfortunately, this sort of increased demand on the pancreas and the presence of large amounts of insulin in the blood is neither healthy (it may lead to hyperinsulimia and impaired glucose tolerance) nor good for weight management (it creates renewed hunger within a couple of hours).

Until the invention of the glycemic index and associated glycemic load, sugar was thought to be the main cause of "sugar spikes". Now however, it is clear that refined white flour foods are the main culprit.

Information About GI Values of Popular Foods

If you wish to create your own GI diet plan, based on foods with an Intermediate or low GI value, see below for information on the Glycemic Index and Glycemic Load values for all main food groups.

GI Values for Breads
Bread Stuffing GI
Baguette French Bread GI
Barley Bread GI
Buckwheat Bread GI
Gluten-Free Bread GI
Melba Toast GI
Oatbran Bread GI
Pita Bread GI
Pumpernickel Bread GI
Rye Bread GI
Wheat Bread GI
White Flour Bread GI
Whole Wheat Bread GI
Whole Wheat Flour GI

GI Values for Bread Rolls
Hamburger Bun GI
Kaiser Roll GI

GI Values for Bread Snacks
Bagel GI
Croissant GI
Crumpet GI
Donut GI
Scone GI

GI Values for Muffins
Apple Muffins GI
Banana Muffins GI
Blueberry Muffins GI
Bran Muffins GI
Carrot Muffins GI
Chocolate Muffins GI
Coconut Muffins GI
Corn Muffins GI
Oatmeal Muffins GI
Oat Raisin Muffins GI

GI Values for Pasta
Corn Pasta GI
Fettucine GI
Gluten-Free Pasta GI
Linguini GI
Macaroni GI
Spaghetti GI
Spaghetti GI

Vermicelli GI

GI Values for Rice
Basmati GI
Brown Rice GI
Instant Rice GI
Long Grain Rice GI
Quick Cook Rice GI
Risotto GI
White Rice GI

GI Values for Potatoes
Baked Potato GI
Boiled Potato GI
French Fries GI
Mashed Potato GI
Sweet Potato GI

GI Values for Noodles
Instant Noodles GI
Rice Noodles GI
Soba Noodles GI
Udon Noodles GI

Glycemic Values for Candy
Jelly Beans GI
M&M's GI
Mars Bar GI
Milk Chocolate GI
Nutella Chocolate Spread GI
Skittles GI
Snickers GI
Twix Bar GI

GI Values for Veggies
Artichoke GI
Avocado GI
Beets GI
Broccoli GI
Cabbage GI
Carrots GI
Carrot Juice GI
Cauliflower GI
Celery GI
Cucumber GI
French Beans GI
Green Beans GI
Lettuce GI
Parsnip GI
Peas GI
Peppers GI
Pumpkin GI
Spinach GI
Squash GI
Sweetcorn GI

GI Values for Fruits
Apple GI
Apricot (Dried) GI
Apricot GI
Banana GI
Breadfruit GI
Cantaloupe GI
Cherries GI
Dates GI
Figs GI
Fruit Cocktail GI
Grapefruit GI
Grapes GI
Kiwifruit GI
Mango GI
Orange GI
Papaya GI
Peach GI
Peaches (Canned) GI
Pear GI
Pears (Canned) GI
Pineapple GI
Plantain GI
Plum GI
Prunes GI
Raisins GI
Strawberries GI
Watermelon GI

Glycemic Values for
Fruit Juice

Apple Juice GI
Cranberry Juice GI
Grapefruit Juice GI
Orange Juice GI
Pineapple Juice GI
Tomato Juice GI

Glycemic Values of
Whole Grain

Barley GI
Pearl Barley GI
Buckwheat GI
Cornmeal GI
Couscous GI
Bulgur Cracked Wheat GI
Millet GI
Oatbran GI
Oats GI
Taco Shell GI

Glycemic Values
for Snacks

Corn Chips GI
Popcorn GI
Potato Chips GI
Pretzels GI
Tortilla Chips GI

GI Values For Sugars
Honey GI
Lactose GI
Maltose GI
Sucrose GI
Strawberry Jam GI

GI Values for Drinks
Alcohol GI
Coca Cola GI
Fanta GI
Lucozade GI
Red Wine GI
Smoothie GI
White Wine GI

Glycemic Values
for Nuts

Almonds GI
Brazil Nuts GI
Cashew Nuts GI
Hazelnuts GI
Macadamia Nuts GI
Peanuts GI
Pecan Nuts GI
Walnuts GI

Glycemic Values
for Beans

Baked Beans GI
Black Eyed Beans GI
Butter Beans GI
Chickpeas GI
Garbanzo Beans GI
Haricot Beans GI
Hummus GI
Kidney Beans GI
Lentils GI
Lentils (Green) GI
Lentils (Red) GI
Marrowfat Peas GI
Mung Beans GI
Navy Beans GI
Pinto Beans GI
Red Beans GI
Soy Beans GI
Split Peas GI

Glycemic Values
for Cake

Angel Food Cake GI
Banana Cake GI
Chocolate Cake GI
Cupcake GI
Flan Cake GI
Pound Cake GI
Sponge Cake GI
Vanilla Cake GI

Glycemic Values for Cookies
Arrowroot Cookie GI
Digestive Biscuit GI
Graham Wafer GI
Morning Coffee Biscuit GI
Oatmeal Cookie GI
Rich Tea Biscuit GI
Vanilla Wafer GI

Glycemic Values for Crackers
Corn Thins GI
Cream Cracker GI
Rice Cake GI
Rye Crispbread GI
Ryvita GI
Soda Cracker GI
Water Cracker GI

GI Values For Milk
Chocolate Milk GI
Whole Milk (Full-Fat) GI
Milk (Skimmed) GI
Soy Milk GI
Soy Milk (Full-Fat) GI
Soy Smoothie GI

GI Values For Yogurt
Yogurt GI
Yogurt (Fat-Free) GI
Yogurt (Low-Fat) GI
Yogurt Reduced-Fat GI
Yogurt Drink GI
Soy Yogurt GI

GI Values For
Dessert/Ice Cream

Custard GI
Ice Cream GI
Ice Cream (Chocolate) GI

GI Values For Cereal
All Bran GI
Alpen Muesli GI
Bran Buds GI
Bran Flakes GI
Cheerios GI
Coco Pops GI
Corn Chex GI
Corn Pops GI
Cornflakes GI
Cream Of Wheat GI
Cream Wheat Instant GI
Crunchy Nut Cornflakes GI
Froot Loops GI
Frosties GI
Golden Grahams GI
Grapenuts GI
Just Right GI
Muesli GI
Pop Tarts GI
Porridge GI
Porridge Oats GI
Puffed Wheat GI
Raisin Bran GI
Rice Bubbles GI
Rice Krispies GI
Shredded Wheat GI
Special K GI
Sustain GI
Weetabix GI

Glycemic Values
for Pizza

Pizza GI
Cheese Pizza GI
Thin & Crispy Pizza GI
Pan Pizza GI

Glycemic Values
for Pancakes

Waffle GI
Pancake GI

GI Values for Food Groups
GI Value For Beans
GI Value For Bread
GI Value For Cereal
GI Value For Dairy Food
GI Value For Drinks
GI Value For Fruit
GI Value For Meat/Fish
GI Value For Nuts
GI Value For Snacks
GI Value For Starchy Carbs
GI Value For Sugar
GI Value For Vegetables
GI Value For Whole Grains

All materials provided on is intended for general information purposes only. Low carb ketogenic diets do not suit everyone. Note: If you want to lose weight, improve nutrition or raise your fitness level, please consult your doctor before starting any type of diet or exercise program. Copyright 2003-2021. All rights reserved.