Glycemic Index Food List

Tap to Read ➤ Rajib Singha

It has been observed that some foods raise the blood sugar levels quickly. The glycemic index would help us understand this. Here is a list of the foods with high and low GI, which in turn would help maintain one's health.

The measure of the effect of food on blood glucose levels is determined by what is known as the glycemic index (GI). High GI foods cause a rapid increase in normal blood sugar levels, while the foods falling in the low GI list cause the blood sugar levels to rise slowly and in a stable manner.

A diet consisting of high GI foods can have severe repercussions on the health, particularly for people who are over-weight or have a sedentary lifestyle. On the other hand, foods low in GI provide an even level of energy and help a person feel fuller for longer between meals.

Diets consisting of low GI index foods help people manage weight better, prevent and control diabetes, and reduce risk of heart diseases. These foods help in keeping cholesterol levels low, prolong physical endurance, and also help one to refrain from junk foods by keeping one full until lunch or dinner time.

Foods With Low GI (value less than 55)

Asparagus Artichoke Avocado Broccoli Cauliflower Celery

Cabbage Cucumber Eggplant Green beans Lettuce Minestrone

Spinach Snow peas Low-fat yogurt, artificially sweetened Peanuts Peppers Young summer squash

Cherries Zucchini Tomatoes Peas, dried Plum Grapefruit Pearled barley

Fettuccine Peach Canned peaches Dried apricots Soy milk Baby lima beans Fat-free milk

Pear Low-fat yogurt Apple Whole wheat spaghetti Tomato soup

Carrots Mars Snickers Bar Apple juice Spaghetti Canned chickpeas Custard

Macaroni Grapes Orange Canned lentil soup Canned pinto beans Pineapple juice

Banana bread Long-grain rice Parboiled rice Canned baked beans Grapefruit juice Green peas

Old-fashioned oatmeal Mushrooms Oat bran bread Chocolate bar Cheese tortellini Low-fat ice cream

Foods With Medium GI (value between 56-69)

Mango Brown Rice Canned kidney beans Cantaloupe Banana

Papaya Fruit Cocktail Raisins Kiwi Figs

Oatmeal cookies Apricots Linguine Orange juice Sweet potato

Watermelon Cranberry Juice Cocktail Popcorn Sweet corn Muesli

Pita bread White rice Orange juice from frozen concentrate Canned peaches, heavy syrup Mini shredded wheats

Cheese pizza Bran Chex Blueberry muffin Bran muffin Hamburger bun

Beet Canned apricots, light syrup Canned black bean soup Macaroni and cheese Raisins

Quick-cooking oatmeal Couscous Rye crispbread Canned green pea soup Instant oatmeal

Angel food cake Grape-Nuts Stoned Wheat Thins American rye bread Taco shells

Whole wheat bread Life Savers Melba toast White bread

Foods With High GI (value more than 70)

Bagel Golden Grahams Broad beans Baguette Chips

Corn chips Honey Kaiser roll Mashed potatoes Bran Flakes Bread stuffing mix

Donuts Cheerios Cream of Wheat Graham crackers Puffed wheat

French fries Frozen waffles Grapenuts Total cereal Vanilla wafers

Jelly beans Grape-Nuts Flakes Pretzels Rice cake Rice Krispies

Pumpkin Corn Chex Millet Mashed potatoes, instant Cornflakes

Baked potato Rice Chex Rice pasta, brown Rice, instant French bread Parsnips

Tofu frozen dessert Dates Wafer biscuits Weetabix White rolls

The Glycemic Index diet is also influenced by factors such as age, activity, and insulin levels along with various other factors related to the food that is being consumed. Moreover, knowing about foods that are with high and low GI, helps in managing weight and also aids in exercises and workouts.

Disclaimer : This is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.