Thursday, December 16, 2010

Glycemic Index of Common Foods

Foods have a GI rating between 1 and 100. Glucose (sugar) is 100 because it causes blood glucose to rise rapidly – within 30 minutes of eating. Different foods need to be specifically measured for their GI rating (individual brands of the same food can vary). These are some foods that tend to fall into the different categories of GI.

LOW (below 55)

• Fruit: apples, grapefruit
• Vegetables: all legumes, such as chickpeas, kidney beans; sweet potatoes
• Cereals and grains: oatmeal with milk, rolled oats, oat bran, granary bread, mixed grain bread, wheat tortilla, pasta, instant noodles
• Snacks and desserts: peanuts, milk chocolate, yogurt
• Beverages: milk

MEDIUM (55-70)

• Fruit: melons, pineapples
• Vegetables: corn, beets, new potatoes
• Cereals and grains: muesli, instant hot oatmeal, grape nuts, wholemeal bread, rye bread, croissants, brown rice, couscous
• Snacks and deserts: plain cookies, muesli bars, ice cream
• Beverages: cranberry juice

HIGH (over 70)

• Fruit: dates, watermelons
• Vegetables: parsnips, broad beans, mashed potatoes, baked potatoes
• Cereals and grains: cornflakes, puffed rice cereal, wheat biscuit cereal, bagels, brownwhite bread, instant rice
• Snacks and desserts: rice cakes, jelly beans, doughnuts
• Beverages: glucose drink

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