What is the Glycemic Index, why is it important?
The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

What is the Significance of Glycemic Index?

• Low GI means a smaller rise in blood glucose levels after meals
• Low GI diets can help people lose weight
• Low GI diets can improve the body’s sensitivity to insulin
• High GI foods help re-fuel carbohydrate stores after exercise
• Low GI can improve diabetes control
• Low GI foods keep you fuller for longer
• Low GI can prolong physical endurance

What is Glycemic Load?

• Glycemic load builds on the GI to provide a measure of total glycemic response to a food or meal
• Glycemic load = GI (%) x grams of carbohydrate per serving
• One unit of GL ~ glycemic effect of 1 gram glucose
• You can sum the GL of all the foods in a meal, for the whole day or even longer
• A typical diet has ~ 100 GL units per day (range 60 – 180)

How to Switch to a Low GI Diet

• Use breakfast cereals based on oats, barley and bran
• Use “grainy” breads made with whole seeds
• Reduce the amount of potatoes you eat
• Enjoy all types of fruit and vegetables (except potatoes)
• Eat plenty of salad vegetables with vinaigrette dressing

This table shows the Glycemic Index ranges by individual foods
Low GI	=	55 or less
Medium GI	=	56 – 69
High GI	=	70 or more

This table shows the Glycemic Load ranges by individual meal
Low GL	=	10 or less
Medium GL	=	11 – 19
High GL	=	20 or more

This table shows the Glycemic Load ranges for a whole day
Low GL	<	80
High GL	>	120

Click on any of the food groups below to see the glycemic index.
Bakery	Fruit and fruit products
Beverages	Legumes
Breads	Pasta
Breakfast cereals	Root vegetables
Cereal grains	Snack food and candy
Cookies	Soups
Crackers	Sugars
Dairy	Vegetables

BAKERY PRODUCTS	GI
Sponge cake	66
Pound cake	77
Danish	84
Muffin	88
Flan	93
Angel food cake	95
Croissant	96
Doughnut	108
Waffles	109

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BEVERAGES	GI
Soy milk	43
Apple juice (unsweetened)	57
Pineapple juice	66
Grapefruit juice	69

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BREADS	GI
Oat-bran bread	68
Mixed-grain bread	69
Pumpernickel	71
White pita	82
Cheese pizza	86
Hamburger bun	87
Rye-flour bread	92
Semolina bread	92
Oat-kernel bread	93
Whole-wheat bread	99
Melba toast	100
White bread	101
Plain bagel	103
Kaiser rolls	104
Bread stuffing	106
Gluten-free wheat bread	129
French baguette	136

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BREAKFAST CEREALS	GI
Rice bran	27
All-Bran	60
Oatmeal, non-instant	60
Special K	77
Kellogg’s Smacks	78
Oat bran	78
Muesli	80
Kellogg’s Mini-Wheat (whole wheat)	81
Bran Chex	83
Kellogg’s Just Right	84
Life	94
Grape-Nuts	96
Shredded Wheat	99
Cream of Wheat	100
Golden Grahams	102
Puffed Wheat	105
Cheerios	106
Corn Bran	107
Total	109
Rice Krispies	117
Corn Chex	118
Cornflakes	119
Crispix	124
Rice Chex	127

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CEREAL GRAINS	GI
Pearled barley	36
Rye	48
Wheat kernels	59
Bulgur	68
Rice, parboiled	68
Cracked barley	72
Wheat, quick cooking	77
Buckwheat	78
Brown rice	79
Wild rice	81
White rice	83
Rolled barley	94
Mahatma Premium Rice	94
Taco shells	97
Cornmeal	98
Rice, instant	98
Millet	101
Tapioca, boiled with milk	115

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COOKIES	GI
Oatmeal cookies	79
Shortbread	91
Arrowroot	95
Graham crackers	106
Vanilla wafers	110
Biscotti	113

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CRACKERS	GI
Breton wheat crackers	96
Stoned wheat thins	96
Rice cakes	110

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DAIRY FOODS	GI
Low-fat yogurt, artificially sweetened	20
Chocolate milk, artificially sweetened	34
Whole milk	39
Fat-free milk	46
Low-fat yogurt, fruit-flavored	47
Low-fat ice cream	71
Ice cream	87

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FRUIT AND FRUIT PRODUCTS	GI
Cherries	32
Apple juice	57
Grapefruit	36
Peach	40
Dried apricots	43
Fresh apricots	43
Canned peaches	43
Orange	47
Pear	47
Plum	55
Apple	56
Grapes	62
Canned pears	63
Raisins	64
Pineapple juice	66
Grapefruit juice	69
Fruit cocktail	79
Kiwifruit	83
Mango	86
Banana	89
Canned apricots, in syrup	91
Pineapple	94
Watermelon	103

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LEGUMES	GI
Soybeans, boiled	23
Red lentils, boiled	36
Kidney beans, boiled	42
Green lentils, boiled	42
Butter beans, boiled	44
Yellow split peas, boiled	45
Baby lima beans, frozen	46
Chickpeas	47
Navy beans, boiled	54
Pinto beans	55
Black-eyed peas	59
Canned chickpeas	60
Canned pinto beans	64
Canned baked beans	69
Canned kidney beans	74
Canned green lentils	74
Fava beans	113

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PASTA	GI
Protein-enriched spaghetti	38
Fettuccine	46
Vermicelli	50
Whole-grain spaghetti	53
Meat-filled ravioli	56
White spaghetti	59
Capellini	64
Macaroni	64
Linguine	65
Cheese tortellini	71
Durum spaghetti	78
Macaroni and cheese	92
Gnocchi	95
Brown-rice pasta	113

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ROOT VEGETABLES	GI
Sweet potato	63
Carrots, cooked	70
Yam	73
White potato, boiled	83
Beet (root)	91
Potato, steamed	93
Potato, mashed	100
New potato	101
Rutabaga	103
Potato, boiled, mashed	104
French fries	107
Potato, instant	114
Potato, microwaved	117
Parsnips	139
Potato, baked	158

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SNACK FOOD AND CANDY	GI
Mars M&Ms (peanut)	46
Mars Snickers Bar	57
Mars Twix Cookie Bars (caramel)	62
Chocolate bar, 1.5 oz	70
Jams and marmalades	70
Potato chips	77
Popcorn	79
Mars Kudos Whole-Grain Bars (chocolate chip)	87
Mars Bar	91
Mars Skittles	98
Life Savers	100
Corn chips	105
Jelly beans	114
Pretzels	116
Dates	146

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SOUPS	GI
Canned tomato soup	54
Canned lentil soup	63
Split-pea soup	86
Black-bean soup	92
Canned green-pea soup	94

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SUGARS	GI
Fructose	32
Lactose	65
Honey	83
High-fructose corn syrup	89
Sucrose	92
Glucose	137
Maltodextrin	150
Maltose	150

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VEGETABLES	GI
Artichoke	< 20
Arugula	< 20
Asparagus	< 20
Broccoli	< 20
Brussels sprouts	< 20
Cabbage, all varieties	< 20
Cauliflower	< 20
Celery	< 20
Cucumbers	< 20
Escarole	< 20
Eggplant	< 20
Beet greens	< 20
Chard	< 20
Collard	< 20
Kale	< 20
Mustard	< 20
Spinach	< 20
Turnip greens	< 20
Lettuce, all varieties	< 20
Mushrooms, all varieties	< 20
Okra	< 20
Peanuts	< 20
Peppers, all varieties	< 20
Green beans	< 20
Snow peas	< 20
Spaghetti squash	< 20
Young summer squash	< 20
Watercress	< 20
Wax beans	< 20
Zucchini	< 20
Tomatoes	23
Dried peas	32
Green peas	68
Sweet corn	78
Pumpkin	107

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