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What is the Glycemic Index of Food?
The glycemic index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

What is the significance of the Glycemic Index?
Low GI means a smaller rise in blood sugar and can help control established diabetes
Low GI diets can help people lose weight and lower blood lipids
Low GI diets can improve the body's sensitivity to insulin
High GI foods can help re-fuel carbohydrate stores after exercise

Low Glycemic
(GI less than 50)

Grain-based foods
27 Rice bran
45 Barley (pearled)
38 Pasta, spaghetti, protein enriched
45 Spaghetti, white boiled 5 mins
46 Fettuccine
48 Rye

Fruits
10 Nopal (prickly pear)
32 Cherries
34 Plum
36 Grapefruit
40 Peaches
44 Apricots
49 Strawberries

Vegetables
12 Bengal gram dal
20 Soy beans
32 Dried peas
37 Red lentils
43 Black beans
45 Kidney beans
46 Blackeye peas
46 Butter beans
46 Baby lima beans
47 Rye kernals
49 Chick peas (garbanzo beans)
50 Green peas, dried
50 Lima beans
Most green vegetables

Dairy Products
46 Skim milk
48 2% milk
49 Whole milk
34 Chocolate milk with SS
47 Low fat yogurt with SS
47 Low fat yogurt fruit sweetened
43 Soy milk

Snacks
20 Peanuts

Simple sugars
31 Fruitcose
Medium Glycemic
(GI between 50-80)

Grain-based foods
51 Vermicelli
54 Pasta, star white
58 Rice, parboiled
60 All-Bran
61 Spaghetti, white boiled 15 mins
61 Spaghetti, brown boiled 15 mins
63 Wheat kernals
64 Macaroni, white boiled 5 mins
65 Rice, parboiled, boiled 25 mins
65 Rice, instant, boiled 1 min
65 Bulgar
68 Bread, rye pumpernickel
68 Oat bran bread
69 Multi grain bread
70 Red River cereal
74 Buckwheat
75 Bilger bread
77 Special K
79 Oat bran cereal
79 Brown rice

Fruits
53 Apples
55 Plum
58 Pears
59 Apple juice
60 Fresh peach
63 Orange
63 Pears, canned
66 Pineapple juice
66 Grapes
69 Grapefruit juice
74 Orange juice
74 Peaches, canned
75 Kiwi
79 Fruit cocktail

Vegetables
54 Brown beans
55 Pinto beans
57 Haricot (navy) beans
59 Black-eyed beans
60 Baked beans (canned)
65 Green peas, frozen
65 Romano beans
68 Green peas
70 Potato, sweet
74 Yam
74 Kidney beans (canned)
80 Potato, new, boiled
80 Sweet corn

Dairy products
52 Yogurt
71 Low fat ice cream
87 Ice cream

Snacks
67 Banana cake no sugar
77 Potato chips
77 Pound cake
78 Cookies, oatmeal
79 Popcorn
80 Cookies, rich tea

Simple sugars
65 Lactose
High Glycemic
(GI greater than 80)

Grain-based foods
80 Museli cereal
81 Pastry
81 Wild rice, Saskatchewan
83 Rice, white
87 Porridge oats
87 Hamburger bun
89 Bread, rye, whole meal
82 Semolina bread
92 Macaroni & cheese
93 Couscous
95 Bread, rye, crispbread
95 Barley flour bread
95 Gnocchi
96 Museli
97 Taco shells
98 Shredded wheat
100 Tortilla, corn
100 Bread, wheat, white
100 Bread, wheat, wholemeal
100 Melba toast
103 Bagel, reg
103 Millet
104 Kaiser rolls
106 Bread stuffing
109 Weetabix
115 Cornflakes
125 Rice, instant boiled 6 mins
Grapenuts
Rolled oats
Oat bran
Instant mashed potatoes
Puffed wheat
Instant potato
French bread

Fruits
80 Mango
84 Banana
91 Raisins
91 Apricots, canned
93 Cantalope
94 Pineapple
103 Watermelon

Vegetables
88 Beet
99 Rutabaga
100 Potato, mashed
107 Pumpkin
108 Broad beans (fava)
117 Cooked carrots
118 Potato, instant
128 Potato, russet, baked
139 Cooked parsnips

Dairy products
Low fat ice cream

Snacks
82 Cookies, digestive
86 Cheese pizza
88 Muffins
91 Plain crackers
92 Short bread
93 Rye crisps
95 Angel food cake
95 Cookies, Ryvita
96 Croissant
96 Breton wheat crackers
96 Stoned wheat thins
97 Mars bar
98 Crumpet
99 Corn chips
106 Graham wafers
108 Donut
109 Waffles
115 Puffed rice cakes
116 Pretzels
126 Honey

Simple sugars
92 Sucrose
138 Glucose
152 Maltose


Kevin Purcell, D.C., is a USAT Level 1 certified coach for Elite and Age Group triathletes who compete at both Ironman and short course distances. Coach KP has completed 10 Ironmans and qualified for the 2003 Hawaii Ironman Triathlon World Championships. Dr. Purcell practices Chiropractic with an emphasis on sports medicine in San Diego, California and can be reached at kevprcll@aol.com.