Learning Glycemic Index for Diabetes Control

The glycemic index (GI) measures how quickly blood sugar levels rise after eating a type of food. Foods with carbohydrate that break down quickly release glucose more rapidly into the blood. These high GI food is suitable for energy recovery after exercise or for a person with hypoglycemia. Low GI foods will release glucose slower and more steadily, blunting the peak of glucose rise after meal and improving long term glucose control.

Having knowledge on Glycemic Index can help you improve control on your blood glucose level. A low GI diet also provides other health benefits like reducing weight, improving cholesterol levels and even prevent certain cancers.

Glucose has a glycemic index of 100. A food is generally considered to have a high GI if it scores above 70. Foods with a GI of 55 or less are considered low GI foods and should be the main choices for people who are looking to lower their blood glucose.

Listed below are examples of different types of foods along with their GI score.

Low GI Foods (55 or less)
Roasted and salted peanuts	14
Low-fat yoghurt with sweetener	14
Cherries	22
Grapefruit	25
Pearl barley	25
Red lentils	26
Whole milk	27
Dried apricots	31
Butter beans	31
Fettucine pasta	32
Skimmed milk	32
Low-fat fruit yoghurt	33
Wholemeal spaghetti	37
Apples	38
Pears	38
Tomato soup, canned	38
Apple juice, unsweetened	40
Noodles	40
White spaghetti	41
All Bran	42
Chick peas, canned	42
Peaches	42
Porridge made with water	42
Lentil soup	44
Oranges	44
Macaroni	45
Green grapes	46
Orange juice	46
Peas	48
Baked beans in tomato sauce	48
Carrots, boiled	49
Milk chocolate	49
Kiwi fruit	52
Stoneground wholemeal bread	53
Crisps	54
Special K	54
Banana	55
Raw oatbran	55

Moderate GI Foods (56 to 69)
Muesli, non toasted	56
Boiled potatoes	56
Sultanas	56
Pitta bread	57
Basmati Rice	58
Honey	58
Digestive biscuit	59
Cheese and tomato pizza	60
Ice cream	61
New potatoes	62
Coca cola	63
Apricots, canned in syrup	64
Raisins	64
Shortbread biscuit	64
Couscous	64
Rye bread	65
Pineapple, fresh	66
Cantaloupe melon	67
Croissant	67
Shredded wheat	67
Mars bar	68
Ryvita	69
Crumpet, toasted	69
Weetabix	69
Wholemeal bread	69

High GI Foods (70 and above)
Mashed potato	70
White bread	70
Watermelon	72
Swede	72
Bagel	72
Branflakes	74
Cheerios	74
French fries	75
Coco Pops	77
Jelly beans	80
Rice cakes	82
Rice Krispies	82
Cornflakes	84
Jacket potato	85
Puffed wheat	89
Baguette	95
Parsnips, boiled	97
White rice, steamed	98
Mashed potato	70
White bread	70
Watermelon	72
Swede	72
Bagel	72
Branflakes	74
Cheerios	74