The Glycemic index (also glycaemic index) or GI is a measure of the effects of carbo on blood glucose level. A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods and may also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion. A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise. For more info, just type on Glycemic index on search and a whole list of info will POP out. hehe.
(The shape is used to illustrate how to eat more of lower GI foods than of GI foods.)
In short, High GI = avoid, Med GI = control, Low GI = eat la. lol
Food with HIGH GI
White bread 71
Golden Grahams 71
Millet 71
**Watermelon 72
White rolls 73
Puffed wheat 74
Corn chips 74
Chips 75
Waffles 76
Doughnut 76
Wafer biscuits 77
**Rice cakes 77
Weetabix 77
Broad beans 79
Jelly beans 80
Pretzels 81
Rice Krispies 82
Potato, micro waved 82
Cornflakes 83
Potato, instant 83
**Potato, baked 85
Rice pasta, brown 92
Baguette 95
Parsnips 97
Dates 103
Food with MEDIUM GI
Oat bran 55
Rice, brown 55
Fruit cocktail 55
Spaghetti, durum wheat 55
Popcorn 55
Muesli 56
Mangoes 56
Potato, boiled 56
Pita bread, white 57
Mini Wheats (wholemeal) 57
Rice, wild 57
Apricots 57
Potato, new 57
Digestives 58
Rice, white 58
Danish pastry 59
Pizza, cheese 60
Hamburger bun 61
*Ice-cream 61
Potato, tinned 61
Muffin (unsweetened) 62
Shortbread 64
Rye-flour bread 64
Apricots (tinned in syrup) 64
Raisins 64
Macaroni cheese 64
Beetroot 64
Mars bar 64
Black bean soup, tinned 64
Cake , tart 65
Water biscuits 65
Potato, steamed 65
*Table sugar (sucrose) 65
Barley, flakes 66
Pineapple 66
Green pea soup, tinned 66
Cake, angel 67
Croissant 67
Ryvita 67
Taco Shell 68
Whole meal bread 69
Shredded Wheat 69
Potato, mashed 70
Food with LOW GI
Yogurt low-fat (sweetened) 14
Peanuts 15
Artichoke 15
Asparagus 15
Broccoli 15
Cauliflower 15
Celery 15
Cucumber 15
Eggplant 15
Green beans 15
Lettuce, all varieties 15
Low-fat yogurt, artificially sweetened 15
Peppers, all varieties 15
Snow peas 15
Spinach 15
Young summer squash 15
Tomatoes 15
Zucchini 15
Soya beans, boiled 16
Cherries 22
Peas, dried 22
Milk, chocolate 24
Pearl barley 25
Grapefruit 25
Milk, whole 27
Spaghetti, protein enriched 27
Kidney beans, boiled 29
Lentils green, boiled 29
Soya milk 30
Apricots (dried) 31
Milk, Fat-free 32
Milk ,skimmed 32
Fettuccine 32
*M&Ms (peanut) 32
Chickpeas 33
Rye 34
Milk, semi-skimmed 34
Vermicelli 35
Spaghetti, whole wheat 37
Apples 38
Pears 38
Tomato soup, tinned 38
Haricot beans, boiled 38
Plums 39
Ravioli, meat filled 39
Carrots, cooked 39
*Snickers bar 40
Apple juice 41
Wheat kernels 41
Spaghetti, white 41
Black-eyed beans 41
All-Bran 42
Peaches 42
Chickpeas, tinned 42
Oranges 44
Lentil soup, tinned 44
Carrot juice 45
Macaroni 45
Pineapple juice 46
Rice, instant 46
Grapes 46
Grapefruit juice 48
Multi grain bread 48
Rice, parboiled 48
Baked beans, tinned 48
Porridge, non instant 49
*Chocolate bar; 30g 49
Jams and marmalades 49
Whole grain 50
Barley, cracked 50
*Ice-cream (low- fat) 50
Yam 51
Orange juice 52
Kidney beans, tinned 52
Lentils green, tinned 52
Kiwi fruit 53
*Pound cake 54
Bananas 54
Sweet potato 54
*Crisps 54
Notes:
*high in empty calories
**low-calorie and nutritious foods
Food with HIGH GI
White bread 71
Golden Grahams 71
Millet 71
**Watermelon 72
White rolls 73
Puffed wheat 74
Corn chips 74
Chips 75
Waffles 76
Doughnut 76
Wafer biscuits 77
**Rice cakes 77
Weetabix 77
Broad beans 79
Jelly beans 80
Pretzels 81
Rice Krispies 82
Potato, micro waved 82
Cornflakes 83
Potato, instant 83
**Potato, baked 85
Rice pasta, brown 92
Baguette 95
Parsnips 97
Dates 103
Food with MEDIUM GI
Oat bran 55
Rice, brown 55
Fruit cocktail 55
Spaghetti, durum wheat 55
Popcorn 55
Muesli 56
Mangoes 56
Potato, boiled 56
Pita bread, white 57
Mini Wheats (wholemeal) 57
Rice, wild 57
Apricots 57
Potato, new 57
Digestives 58
Rice, white 58
Danish pastry 59
Pizza, cheese 60
Hamburger bun 61
*Ice-cream 61
Potato, tinned 61
Muffin (unsweetened) 62
Shortbread 64
Rye-flour bread 64
Apricots (tinned in syrup) 64
Raisins 64
Macaroni cheese 64
Beetroot 64
Mars bar 64
Black bean soup, tinned 64
Cake , tart 65
Water biscuits 65
Potato, steamed 65
*Table sugar (sucrose) 65
Barley, flakes 66
Pineapple 66
Green pea soup, tinned 66
Cake, angel 67
Croissant 67
Ryvita 67
Taco Shell 68
Whole meal bread 69
Shredded Wheat 69
Potato, mashed 70
Food with LOW GI
Yogurt low-fat (sweetened) 14
Peanuts 15
Artichoke 15
Asparagus 15
Broccoli 15
Cauliflower 15
Celery 15
Cucumber 15
Eggplant 15
Green beans 15
Lettuce, all varieties 15
Low-fat yogurt, artificially sweetened 15
Peppers, all varieties 15
Snow peas 15
Spinach 15
Young summer squash 15
Tomatoes 15
Zucchini 15
Soya beans, boiled 16
Cherries 22
Peas, dried 22
Milk, chocolate 24
Pearl barley 25
Grapefruit 25
Milk, whole 27
Spaghetti, protein enriched 27
Kidney beans, boiled 29
Lentils green, boiled 29
Soya milk 30
Apricots (dried) 31
Milk, Fat-free 32
Milk ,skimmed 32
Fettuccine 32
*M&Ms (peanut) 32
Chickpeas 33
Rye 34
Milk, semi-skimmed 34
Vermicelli 35
Spaghetti, whole wheat 37
Apples 38
Pears 38
Tomato soup, tinned 38
Haricot beans, boiled 38
Plums 39
Ravioli, meat filled 39
Carrots, cooked 39
*Snickers bar 40
Apple juice 41
Wheat kernels 41
Spaghetti, white 41
Black-eyed beans 41
All-Bran 42
Peaches 42
Chickpeas, tinned 42
Oranges 44
Lentil soup, tinned 44
Carrot juice 45
Macaroni 45
Pineapple juice 46
Rice, instant 46
Grapes 46
Grapefruit juice 48
Multi grain bread 48
Rice, parboiled 48
Baked beans, tinned 48
Porridge, non instant 49
*Chocolate bar; 30g 49
Jams and marmalades 49
Whole grain 50
Barley, cracked 50
*Ice-cream (low- fat) 50
Yam 51
Orange juice 52
Kidney beans, tinned 52
Lentils green, tinned 52
Kiwi fruit 53
*Pound cake 54
Bananas 54
Sweet potato 54
*Crisps 54
Notes:
*high in empty calories
**low-calorie and nutritious foods
~Posted by Tania =)
