Glycemic Index of Foods - GI Value of Food
Effect of Carbohydrate on Blood Glucose Levels

Glycemic Load of Carbs
GI Values For Carbohydrates

Carbohydrates Information | Count Carbs in Food

Glycemic Index (GI) for Blood Glucose Control

What is the Glycemic Index?

The glycemic index, invented in 1981 by David Jenkins and Thomas Wolever of the University of Toronto, is a new system for classifying carbohydrate-containing foods, according to how fast they raise blood-glucose levels inside the body. In simple terms, a food with a higher glycemic value raises blood glucose faster and is less beneficial to blood-sugar control than a food which scores lower. (Note: "blood-glucose" and "blood-sugar" are interchangeable here.)

For a list of Glycemic Index values for all basic foods and drinks, click: GI in Carbs

Glycemic Index Replaces Simple and Complex Carbs

The glycemic index method of classifying carbohydrates according to their effect on blood-glucose, replaces the older method of classifying carbohydrates according to their chemical structure of either "simple" or "complex" carbohydrates.

The Glycemic Index Scale

The glycemic index consists of a scale from 1 to 100, indicating the rate at which 50 grams of carbohydrate in a particular food is absorbed into the bloodstream as blood-sugar.

Glucose itself is used as the main reference point and is rated 100. See also: How Glycemic Index is Measured

High, Intermediate and Low Glycemic Index Foods

The glycemic index separates carb-containing foods into three general categories: (1) High Glycemic Index Foods (GI 70+), that cause a rapid rise in blood-glucose levels. (2) Intermediate Glycemic Index Foods (GI 55-69) causing a medium rise in blood-glucose. (3) Low Glycemic Index Foods (GI 54 or less), causing a slower rise in blood-sugar.

Uses of Glycemic Index - Diabetes and Weight Control

Although the glycemic index was invented originally to help diabetes patients manage their blood-sugar levels, dietitians and weight experts now use it as a tool to treat obesity, reduce cravings and appetite swings, and improve eating habits. Another important carbohydrate rating tool is the Glycemic Load which rates the glycemic value of food serving sizes.

GI Diets Better Than Low Carb Diets

According to clinical trials, GI diet programs provide an excellent dietary approach for people who want to reduce weight. By advocating the consumption of carbohydrate-rich foods with a low GI-value, and the avoidance of refined carbs, GI diet programs provide dieters with the best of all worlds - better blood glucose control and a highly nutritious eating plan. The health advantages of a low GI diet plan are one reason why it has superceded the low carb diet as the most popular weight loss plan.

 

Table 1. Glycemic Index Values For All Food Types

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

Bread Rolls
Hamburger Bun
Kaiser Roll

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

Fruit Juice
Apple Juice
Cranberry Juice
Grapefruit Juice
Orange Juice
Pineapple Juice
Tomato Juice

Vegetables
Artichoke
Avocado
Beets
Broccoli
Cabbage
Carrots
Carrot Juice
Cauliflower
Celery
Cucumber
French Beans
Green Beans
Lettuce
Parsnip
Peas
Peppers
Pumpkin
Spinach
Squash
Sweetcorn
Yam

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Pasta
Corn Pasta
Fettucine
Gluten-Free Pasta
Linguini
Macaroni
Spaghetti
Whole-Wheat
Spaghetti

Vermicelli

Rice
Basmati
Brown Rice
Instant Rice
Long Grain Rice
Quick Cook Rice
Risotto
White Rice

Potatoes
Baked Potato
Boiled Potato
French Fries
Mashed Potato
Sweet Potato

Noodles
Instant Noodles
Rice Noodles
Soba Noodles
Udon Noodles

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

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

Misc
Pastry
Sushi
Cheese
Eggs
Strawberry Jam

Sugar
Honey
Lactose
Maltose
Sucrose

Cookies

Arrowroot Cookie
Digestive Biscuit
Graham Wafer
Morning Coffee Biscuit
Oatmeal Cookie
Rich Tea Biscuit
Vanilla Wafer

Crackers
Corn Thins
Cream Cracker
Rice Cake
Rye Crispbread
Ryvita
Soda Cracker
Water Cracker

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

Bread Snacks
Bagel
Croissant
Crumpet
Donut
Scone

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

Pancakes
Waffle
Pancake

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

Snacks
Corn Chips
Popcorn
Potato Chips
Pretzels
Tortilla Chips

Dessert/Ice Cream
Custard
Ice Cream
Ice Cream (Chocolate)

Drinks
Alcohol
Coca Cola
Fanta
Lucozade
Red Wine
Smoothie
White Wine

Milk

Chocolate Milk
Whole Milk (Full-Fat)
Milk (Skimmed)
Soy Milk
Soy Milk (Full-Fat)
Soy Smoothie

Yogurt
Yogurt
Yogurt (Fat-Free)
Yogurt (Low-Fat)
Yogurt Reduced-Fat
Yogurt Drink
Soy Yogurt

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

Pizza
Pizza
Cheese Pizza
Thin & Crispy Pizza
Pan Pizza

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

Meat & Fish
Beef
Fish
Lamb
Pork
Salami
Sausage
Shellfish
Tuna
Veal

Sources:
US DHSS
Glycemic Index GI

Carbs and Glycemic Response
Facts About Carbohydrates
Dietary Fiber
Digestion of Carbs
Glucose into Energy
Blood Glucose Monitor/Meter
Glycemic Index Food Chart
What Affects Glycemic Value?
Glycemic Value of a Meal
Health Effects of High GI Carbs
Glycemic Index Food Pyramid
GI Diet Menu
GI Diet Foods
GI Diet Recipes
GI Diet Food Recipes
Low GI Diet Recipes

Glycemic Index (GI)
GI Diet Plan
GI Diet Book
GI Diet Forum
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

Diabetes and Blood Sugar Levels
Diabetes Symptoms
Diabetes Test
Diabetes Treatment
Diabetes Management
Diabetes Health Problems
Diabetes and Weight Loss
Gestational Diabetes
Pre-Diabetes Guide
Hyperglycemia - High Blood Glucose
Hypoglycemia - Low Blood Glucose
Diabetes, Carbs and Diet
Diabesity, Diabetes and Obesity

Hormone to Reduce Blood Glucose
Insulin Information
Insulin Controls Blood Glucose
Hyperinsulimia - High Insulin Levels
Insulin and the Brain
Insulin and Obesity
Types of Insulin
Long Acting Insulin
Intermediate Acting Insulin
Rapid Acting Insulin
Short Acting Insulin
Insulin Resistance
Insulin Resistance Syndrome


Carbs-Information.com provides general information about the glycemic index (GI), glycemic load (GL), low GI diets, GI value for all food groups, health problems of high blood glucose including metabolic disorders such as pre-diabetes, impaired glucose tolerance, insulin resistance, hyperinsulinism as well as type 1 and type 2 diabetes. But no information is intended as a substitute for medical advice. Copyright 2003-2013.