Glycemic Index Chart of Common Foods

[Bronx]

Glycemic Index Chart for Common Foods

The GI values can be broken down into three ranges. Food with a low GI is a food that won't raise your blood sugar as much as a food with a medium or high GI.

• Low GI: 55 or less
• Medium GI: 56 to 69
• High GI: 70 to 100

 

The following charts highlight low, medium, and high GI foods based on data from the American Diabetes Association.3

 

Low-GI Foods (55 or Less)
Foods	GI
Apple	36
Apple juice	41
Banana	51
Barley	28
Carrots, boiled	39
Chapatti	52
Chickpeas	28
Chocolate	40
Dates	42
Ice cream	51
Kidney beans	24
Lentils	32
Mango	51
Orange	43
Orange juice	50
Peaches, canned	43
Plantain	55
Rice noodles	53
Rolled oats	55
Skim milk	37
Soya beans	16
Soy milk	34
Spaghetti, white	49
Spaghetti, whole grain	48
Specialty grain bread	53
Strawberry jam	49
Sweet corn	52
Taro, boiled	53
Udon noodles	55
Vegetable soup	48
Whole milk	39
Yogurt, fruit	41

Medium-GI Foods (56 to 69)
Foods	GI
Brown rice, boiled	68
Couscous	65
French fries	63
Millet porridge	67
Muesli	57
Pineapple	59
Popcorn	65
Potato chips	56
Pumpkin, boiled	64
Soda, non-diet	59
Sweet potato, boiled	63
Wheat flake biscuits cereal	69
Wheat roti	62

High-GI Foods (70 to 100)
Foods	GI
Cornflakes	81
Instant oatmeal	79
Potato, boiled	78
Potatoes, instant mashed	87
Rice milk	86
Rice porridge	78
Rice crackers	87
Unleavened wheat bread	70
Watermelon	76
White rice, boiled	73
White bread (wheat)	75
Whole wheat bread	74

How Glycemic Index Is Measured

Glycemic index values were developed by a rigorous testing process using 10 or more people for each food.4

Researchers measured blood sugar levels of healthy volunteers before and two-hours after eating 50 grams of the same digestible carbohydrate (the test food). The points were then plotted on a graph and researchers determined the area under the curve (AUC) of their glucose response.

At a separate date, the same 10 people consumed 50 grams of pure glucose (the reference food), and researchers again measured each person's glucose response AUC two hours after consumption.

 

The GI value of the test food is then calculated by dividing the glucose AUC for the test food by that of the reference food for each person. The final GI value is an average of those 10 numbers.

Ultimately, the GI value is the average person's blood sugar response to a specific carbohydrate. Individual responses may vary based on other factors including other foods eaten in combination with the carbohydrate.

 

Source: https://www.verywellhealth.com/glycemic-index-chart-for-common-foods-1087476

[SAM SAM HE'S OUR MAN]

[Jetsfan80]

Couldn’t determine the best thread to post this in so went with this one, lol.

@The Crusher @Barry McCockinner

[The Crusher]

7 hours ago, Jetsfan80 said:

Couldn’t determine the best thread to post this in so went with this one, lol.

@The Crusher @Barry McCockinner

That  beard is a ketchup magnet, 

[SAM SAM HE'S OUR MAN]

Can someone find me a bacon diet ?

[Jet_Engine1]

On 11/29/2023 at 7:23 AM, SAM SAM HE'S OUR MAN said:

Can someone find me a bacon diet ?

Keto/Carnivore/Keyovore... take yer pick.