Food GI
ranks are ranked based on how they compare to a reference food–
either glucose or white bread. A food with a high GI raises
blood glucose more than a food with a medium or low GI. GI's
of 55 or below are considered low, and 70 or above are considered
high.
Meal planning
with the GI involves choosing foods that have a low or medium
GI. If eating a food with a high GI, you can combine it with
low GI foods to help balance the meal. Examples of carbohydrate-containing
foods with a low GI include dried beans and legumes (like kidney
beans and lentils), all non-starchy vegetables and some starchy
vegetables, most fruit, and many whole grain breads and cereals
(like barley, whole wheat bread, rye bread, and all-bran cereal).
Meats and fats don’t have a GI because they do not contain
carbohydrates.
|
Low
Glycemic Index (GI) for Common Foods
|
|
Food
|
Glycemic
Index
|
|
Peanuts
(4 oz)
|
14
|
|
Bean
Sprouts (1 cup)
|
25
|
|
Grapefruit
(1/2 large)
|
25
|
|
Pizza
(2 slices)
|
30
|
|
Lowfat
Yogurt (1 cup)
|
33
|
|
Apples
(1 medium)
|
38
|
|
Spaghetti
(1 cup)
|
42
|
|
Carrots
(1 large)
|
47
|
|
Oranges
(1 medium)
|
48
|
|
Bananas
(1 large)
|
52
|
|
Potato
Chips (4 oz)
|
54
|
|
Snickers
Bar (1 bar)
|
55
|
|
Brown
Rice (1 cup)
|
55
|
|
Honey
(1 tbsp)
|
55
|
|
Medium
Glycemic
Index
(GI) for Common Foods
|
|
Food
|
Glycemic
Index
|
|
Oatmeal
(1 cup)
|
58
|
|
Ice
cream (1 cup)
|
61
|
|
Macaroni
and cheese (1 serving)
|
64
|
|
Raisins
(1 small box)
|
64
|
|
White
rice (1 cup)
|
64
|
|
Sugar
(1 tbsp)
|
68
|
|
High
Glycemic
Index (GI)
for Common Foods
|
|
Food
|
Glycemic
Index
|
|
White bread (1 slice)
|
70
|
|
Watermelon (1 cup)
|
72
|
|
Popcorn (2 cups)
|
72
|
|
Baked potato (1 medium)
|
85
|
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Energy
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Low
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Tips
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Healthy
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