The glycemic
index or GI describes this difference by ranking carbohydrates
according to their effect on our blood glucose levels. Choosing
low GI carbs - the ones that produce only small fluctuations
in our blood glucose and insulin levels - is the secret to long-term
health reducing your risk of heart disease and diabetes and
is the key to sustainable weight loss.
Foods 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. GL's
of 10 or below are considered low, and 20 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
carbohydrate.
|
Low
GI and GL for Common Foods
|
|
Food
|
GI
|
GL
|
|
Peanuts
(4 oz)
|
14
|
2
|
|
Bean
Sprouts (1 cup)
|
25
|
1
|
|
Grapefruit
(1/2 large)
|
25
|
3
|
|
Pizza
(2 slices)
|
30
|
13
|
|
Lowfat
Yogurt (1 cup)
|
33
|
16
|
|
Apples
(1 medium)
|
38
|
6
|
|
Spaghetti
(1 cup)
|
42
|
16
|
|
Carrots
(1 large)
|
47
|
2
|
|
Oranges
(1 medium)
|
48
|
6
|
|
Bananas
(1 large)
|
52
|
14
|
|
Potato
Chips (4 oz)
|
54
|
30
|
|
Snickers
Bar (1 bar)
|
55
|
35
|
|
Brown
Rice (1 cup)
|
55
|
23
|
|
Honey
(1 tbsp)
|
55
|
9
|
|
Medium
GI and GL for Common Foods
|
|
Food
|
GI
|
GL
|
|
Oatmeal
(1 cup)
|
58
|
12
|
|
Ice
cream (1 cup)
|
61
|
10
|
|
Macaroni
and cheese (1 serving)
|
64
|
30
|
|
Raisins
(1 small box)
|
64
|
20
|
|
White
rice (1 cup)
|
64
|
33
|
|
Sugar
(1 tbsp)
|
68
|
8
|
|
High
GI and GL for Common Foods
|
|
Food
|
GI
|
GL
|
|
White bread (1 slice)
|
70
|
10
|
|
Watermelon (1 cup)
|
72
|
8
|
|
Popcorn (2 cups)
|
72
|
7
|
|
Baked potato (1 medium)
|
85
|
28
|
Other
Weigth Loss Articles:
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for Energy
Energy
Bar Review
Low
Fat Food Tips
Tips
to Stop Snacking
Are
Sweeteners Safe?
Healthy
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