Glycemic index for 60+ foods - Harvard Health

The glycemic index is a value assigned to foods based on how quickly and how high those foods cause increases in blood glucose levels. Foods low on the ... RecentBlogArticles GynCare101:Whattoknowaboutseeingagynecologist Howgoodisyourcardiometabolichealth—andwhatisthat,anyway? Poisonivy:Scratchin’likeahound? Appstoaccelerometers:Cantechnologyimprovementalhealthinolderadults? OpioidaddictionandoverdosesareincreasinglyharmingBlackcommunities NewHarvardtoolhelpsfact-checkcancerclaims Handpainfromarthritis?Thismayhelp Polio:Whatparentsneedtoknownow Ketaminefortreatment-resistantdepression:Whenandwhereisitsafe? Havelupus?Whattoknowaboutbirthcontrol / Glycemicindexfor60+foods November16,2021 Reviewedby HowardE.LeWine,MD Measuringcarbohydrateeffectscanhelpglucosemanagement. Theglycemicindexisavalueassignedtofoodsbasedonhowquicklyandhowhighthosefoodscauseincreasesinbloodglucoselevels.Foodslowontheglycemicindex(GI)scaletendtoreleaseglucoseslowlyandsteadily.Foodshighontheglycemicindexreleaseglucoserapidly.LowGIfoodstendtofosterweightloss,whilefoodshighontheGIscalehelpwithenergyrecoveryafterexercise,ortooffsethypo-(orinsufficient)glycemia.Long-distancerunnerswouldtendtofavorfoodshighontheglycemicindex,whilepeoplewithpre-orfull-blowndiabeteswouldneedtoconcentrateonlowGIfoods.Why?Peoplewithtype1diabetescan'tproducesufficientquantitiesofinsulinandthosewithtype2diabetesareresistanttoinsulin.Withbothtypesofdiabetes,fasterglucosereleasefromhighGIfoodsleadstospikesinbloodsugarlevels.Theslowandsteadyreleaseofglucoseinlow-glycemicfoodshelpsmaintaingoodglucosecontrol. Tohelpyouunderstandhowthefoodsyouareeatingmightimpactyourbloodglucoselevel,hereisanabbreviatedchartoftheglycemicindex formorethan60commonfoods.Amorecompleteglycemicindexchartcanbefoundinthelinkbelow. FOOD Glycemicindex(glucose=100) HIGH-CARBOHYDRATEFOODS   Whitewheatbread* 75±2 Wholewheat/wholemealbread 74±2 Specialtygrainbread 53±2 Unleavenedwheatbread 70±5 Wheatroti 62±3 Chapatti 52±4 Corntortilla 46±4 Whiterice,boiled* 73±4 Brownrice,boiled 68±4 Barley 28±2 Sweetcorn 52±5 Spaghetti,white 49±2 Spaghetti,wholemeal 48±5 Ricenoodles† 53±7 Udonnoodles 55±7 Couscous† 65±4     BREAKFASTCEREALS   Cornflakes 81±6 Wheatflakebiscuits 69±2 Porridge,rolledoats 55±2 Instantoatporridge 79±3 Riceporridge/congee 78±9 Milletporridge 67±5 Muesli 57±2     FRUITANDFRUITPRODUCTS   Apple,raw† 36±2 Orange,raw† 43±3 Banana,raw† 51±3 Pineapple,raw 59±8 Mango,raw† 51±5 Watermelon,raw 76±4 Dates,raw 42±4 Peaches,canned† 43±5 Strawberryjam/jelly 49±3 Applejuice 41±2 Orangejuice 50±2     VEGETABLES   Potato,boiled 78±4 Potato,instantmash 87±3 Potato,frenchfries 63±5 Carrots,boiled 39±4 Sweetpotato,boiled 63±6 Pumpkin,boiled 64±7 Plantain/greenbanana 55±6 Taro,boiled 53±2 Vegetablesoup 48±5     DAIRYPRODUCTSANDALTERNATIVES   Milk,fullfat 39±3 Milk,skim 37±4 Icecream 51±3 Yogurt,fruit 41±2 Soymilk 34±4 Ricemilk 86±7     LEGUMES   Chickpeas 28±9 Kidneybeans 24±4 Lentils 32±5 Soyabeans 16±1     SNACKPRODUCTS   Chocolate 40±3 Popcorn 65±5 Potatocrisps 56±3 Softdrink/soda 59±3 Ricecrackers/crisps 87±2     SUGARS   Fructose 15±4 Sucrose 65±4 Glucose 103±3 Honey 61±3 Dataaremeans±SEM. *Low-GIvarietieswerealsoidentified. †Averageofallavailabledata. Thecompletelistoftheglycemicindexandglycemicloadformorethan1,000foodscanbefoundinthearticle"Internationaltablesofglycemicindexandglycemicloadvalues:2008"byFionaS.Atkinson,KayeFoster-Powell,andJennieC.Brand-MillerintheDecember2008issueof DiabetesCare,Vol.31,number12,pages2281-2283. Togetthelowdownonglycemicindexandglycemicload, readmoreaboutithere. AmericanDiabetesAssociation,2008.Copyrightandallrightsreserved.ThischarthasbeenusedwiththepermissionofAmericanDiabetesAssociation. Image:MillefloreImages/GettyImages ShareThisPage SharethispagetoFacebook SharethispagetoTwitter SharethispageviaEmail PrintThisPage ClicktoPrint Disclaimer: Asaservicetoourreaders,HarvardHealthPublishingprovidesaccesstoourlibraryofarchivedcontent.Pleasenotethedateoflastrevieworupdateonallarticles. Nocontentonthissite,regardlessofdate,shouldeverbeusedasasubstitutefordirectmedicaladvicefromyourdoctororotherqualifiedclinician. 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