The Glycemic Index (GI for short) ranks foods that contain carbohydrates based on how much they boost blood glucose levels.
Carbohydrates |
Glycemic Index |
Pure glucose has a Glycemic Index of 100 and is the standard for comparing all other foods.
Most foods have a glycemic Index below 100 but certain processed foods like dried dates have a Glycemic Index of more than 100.
The faster carbohydrates are broken down during digestion the higher the Glycemic Index.
Especially people who have diabetes should be aware of the Glycemic Index of the foods they consume.
A glycemic index diet is based on foods with a low to medium Glycemic Index.
Each meal should include at least one food with a low Glycemic Index.
If you include a food with a high Glycemic Index add a food with a low Glycemic Index to compensate.
Foods with a Glycemic Index of up to 55 are considered low Glycemic Index foods. Examples of low Glycemic Index foods are peanuts, macaroni, and whole milk.
Foods with a Glycemic Index of between 56 and 69 are considered medium Glycemic Index foods. Examples of medium Glycemic Index foods are muesli, white rice, and pineapple.
Foods with a Glycemic Index of 70 or more are considered high Glycemic Index foods. Examples of high Glycemic Index foods are white bread, corn flakes, and watermelon.
Following are some different foods with a low, medium, and high Glycemic Index.
| Foods |
Ranking |
Glycemic Index |
| Peanuts |
Low |
19 |
| Whole milk |
Low |
27 |
| Apple |
Low |
38 |
| Macaroni |
Low |
45 |
| Brown rice |
Low |
55 |
| Muesli |
Medium |
56 |
| Pineapple |
Medium |
66 |
| Watermelon |
High |
72 |
| Corn flakes |
High |
84 |
| French baguette |
High |
95 |
Check out the Glycemic Index for a variety of foods.
Bread - Cereal - Dairy - Fruit - Pasta - Potatoes - Rice - Vegetables