The “glycemic index (GI) is a numerical system of measuring the rate of blood glucose generation by a particular food item as compared to a reference item, such as glucose = 100. Foods with higher glycemic index numbers create greater blood sugar swings. These numbers do not correspond to calories or amounts of food intake but rather, depend on the rates of digestion and absorption of these food items. Diets filled with high-glycemic-index foods, which cause rapid increases (spikes) in blood sugar levels, have been linked to an increased risk for both diabetes and heart disease. On the other hand, lower GI foods have been shown to help control type 2 diabetes. One of the most important factors that determine a food's glycemic index is how highly processed its carbohydrates are. Processing carbohydrates removes the fiber-rich outer bran and the micronutrient-rich inner germ. What's left is mostly starch, which is easily converted to sugar and released into the bloodstream. Some foods that contain complex carbohydrates, such as potatoes, quickly raise blood sugar levels, while some foods that contain simple carbohydrates, such as whole fruit, raise blood sugar levels more slowly. Although the glycemic index may seem complicated, the basic message is simple: Whenever possible, replace highly processed grains, cereals, and sugars with minimally processed whole-grain products.

Glycemic Index table of common foods:

Cereals   Snacks   Pasta   Beans   All Bran 51 chocolate bar 49 cheese tortellini 50 baked 44 Bran Buds 45 corn chips 72 fettucini 32 black beans, boiled 30 Bran Flakes 74 croissant 67 linguini 50 butter, boiled 33 Cheerios 74 doughnut 76 macaroni 46 cannellini beans 31 Corn Chex 83 graham crakers 74 spagh, 5 min boiled 33 garbanzo, boiled 34 Cornflakes 83 jelly beans 80 spagh, 15 min boiled 44 kidney, boiled 29 Cream of Wheat 66 Life Savers 70 spagh, prot enrich 28 kidney, canned 52 Frosted Flakes 55 oatmeal cookie 57 vermicelli 35 lentils, green, brown 30 Grapenuts 67 pizza, cheese & tomato 60 Soups/Vegetables   lima, boiled 32 Life 66 Pizza Hut, supreme 33 beets, canned 64 navy beans 38 muesli, natural 54 popcorn, light micro 55 black bean soup 64 pinto, boiled 39 Nutri-grain 66 potato chips 56 carrots, fresh, boil 49 red lentils, boiled 27 oatmeal, old fach 48 pound cake 54 corn, sweet 56 soy, boiled 16 Puffed Wheat 67 Power bars 58 green pea, soup 66 Breads   Raisin Bran 73 pretzels 83 green pea, frozen 47 bagel, plain 72 Rice Chex 89 saltine crakers 74 lima beans, frozen 32 baquette, Frnch 95 Shredded Wheat 67 shortbread cookies 64 parsnips 97 croissant 67 Special K 54 Snickers bar 41 peas, fresh, boil 48 dark rey 76 Total 76 strawberry jam 51 split pea soup w/ham 66 hamburger bun 61 Fruit   vanilla wafers 77 tomato soup 38 muffins   apple 38 Wheat Thins 67 Drinks   apple, cinnamon 44 apricots 57 Crackers   apple juice 40 blueberry 59 banana 56 graham 74 colas 65 oat & raisin 54 cantalope 65 rice cakes 80 Gatorade 78 pita 57 cherries 22 rye 68 grapefruit juice 48 pizza, cheese 60 dates 103 soda 72 orange juice 46 pumpernickel 49 grapefruit 25 Wheat Thins 67 pineapple juice 46 sourdough 54 grapes 46 Cereal Grains   Milk Products   rye 64 kiwi 52 barley 25 chocolate milk 35 white 70 mango 55 basmati white rice 58 custard 43 wheat 68 orange 43 bulgar 48 ice cream, van 60 Root Crops   papaya 58 couscous 65 ice milk, van 50 french fries 75 peach 42 cornmeal 68 skim milk 32 pot, new, boiled 59 pear 58 millet 71 soy milk 31 pot, red, baked 93 pineapple 66 Sugars   tofu frozen dessert 115 pot, sweet 52 plums 39 fructose 22 whole milk 30 pot, white, boiled 63 prunes 15 honey 62 yogurt, fruit 36 pot, white, mash 70 raisins 64 maltose 105 yogurt, plain 14 yam 54 watermelon 72 table sugar 64

Healthy Eating Menu

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The information on this web site is provided as a public service only.
Randy Pollak is not, nor does he claim to be, a doctor, a nutritionist, nor a dietitian.  The only safe diet or fitness plan is the one you discuss with your personal physician. The information on this web site is not intended to be a substitute for individual medical advice in diagnosing or treating a health problem. 
Please consult your health care advisor about your health care concerns. 
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