What is the Glycemic Index?

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 breakdown more slowly, release 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
• Low GI foods can help re-fuel carbohydrate stores after exercise
• Low GI foods keep you fuller for longer

Low GI = 55 or less Medium GI = 56 - 69 High GI = 70 or more

Cereals		Snacks		Pasta		Beans
All Bran	51	chocolate bar	49	cheese tortellini	50	baked	44
Bran Buds + psyllium	45	corn chips	72	fettuccini	32	black beans, boiled	30
Bran Flakes	74	croissant	67	macaroni	46	cannellini beans	31
Cheerios	74	doughnut	76	spaghetti boiled 5 min.	33	garbazo, boiled	34
Special K	54	Snickers	41	spaghetti boiled 15 min.	44	kidney canned	52
Fruits		Grains		Breads		Milk Products
orange	43	basmati rice	58	rye	64	chocolate milk	35
mango	55	barley	25	white bread	70	ice cream, van	60
grapes	46	couscous	65	bagel, plain	72	soy milk	31
raisins	64	cornmeal	68	baguette	95	skim milk	32
watermelon	72	millet	71	pumpernickel	49	yogurt, plain	14
Soups/Veggies		Sugars		Drinks		Root Crops
beets, canned	64	fructose	22	apple juice	40	french fries	75
black bean soup	64	honey	62	colas	65	new boiled potatoes	59
corn, sweet	56	table sugar	64	Gatorade	78	sweet potatoes	52
tomato soup	38	maltose	105	grapefruit juice	48	mashed potatoes	70

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