Common Food Blood Glucose Index (Table+Classification)

The glycemic index (GI) is a relative ranking based on how carbohydrates in food affect blood glucose levels. In short, the higher the blood glucose index, the greater the impact on blood glucose levels [1].

For some people, it is very important to find food with a low glycemic index. We listed the glycemic index of some common foods and the glycemic index table (according to the index).

Finally, we also put forward some dietary methods to control the blood sugar index.

Different foods have different GI, and we provide tables of different GI foods
Different foods have different GI, and we provide tables of different GI foods

How GI Affects Blood Glucose

Foods with high GI have fast digestion, high absorption rate and fast release of glucose after entering the gastrointestinal tract. The peak value of glucose after entering the blood is high, that is, the blood glucose rises high.

Low GI foods have a long residence time in the gastrointestinal tract, low absorption rate, slow release of glucose, low peak value and slow decline rate after glucose enters the blood, which simply means that blood sugar is relatively low[2].

Therefore, it is of great benefit to regulate and control human blood glucose to produce an index with food glucose and reasonably arrange diet. In general, a significant improvement in blood sugar can be achieved by replacing only half of the food with a low GI instead of a high GI.

  • When the GI is below 55, the food can be considered as low GI food.
  • When GI is between 55 and 70, the food is medium GI.
  • When GI is above 70, the food is high GI[3].

GI value of common food

High GI (> 70)

Moderate GI
(between 56 and 69)

Low GI (<55)

Fruits

Dates 103

Fresh apricots 57

Melon 67

Cherries 63

Papaya 56

Ripe banana 65

Dried figs 61

Raisins 64

Pineapple 59

Apricots in syrup 64

Peaches with syrup 58

Fresh apple 38

Dry apricots 30

Grapefruit 25

Grape 53

Banana not too ripe 52

Kiwi 53

Pear 38

Orange 42

Apple juice without added sugar 44

Grapefruit juice without added sugar 48

Pure orange juice 50

Tomato juice 38

Oleaginous fruits

  

Pecan nuts 10

Salted cashews 22

Salted roasted peanuts 14

Vegetables

  

All vegetables have a low GI or very low (<15)

Raw carrots 16

Cooked carrots 47

legumes

  

Dried green lentils boiled in water 48

Coral lenses 26

Canned lentils 48

Dried chickpeas cooked in the water 28

Peas 41

Soybean and derived products

  

Calcium-enriched soy milk 36

Yogurt with soy milk and fruits 50

Tofu (does not contain carbohydrates)

Potato

Baked potato 95

Instant mashed potato 83

Boiled peeled potato 78

New potato with boiled skin 78

French fries 82

Potato with the skin steamed 65

Sweet potato cooked 46

Chips 54

Cereals and derived products

White wand 95

White baguette (60 g) with chocolate spread (20 g) 72

White bread 70

Wholemeal bread 71

White biscotte 68

Waffles 76

Apricot tray LU 71

Corn Flakes Kellogg’s 77

Corn pops Kellogg’s 80

Rice Krispies Kellogg’s 82

Smacks kellogg’s 71

Instant oatmeal 82

Baked rice cakes 85

Fast cooking rice 6 min 87

Whole bread 65

White baguette (60 g) with butter (10 g) and raspberry jam (20 g) 62

Crescent 67

Bichoco Prince, BN 56

Traditional oatmeal 59

Kellogg’s Special K 56

White rice cooked in water 64

Basmati Rice 58

Gnocchi 68

Polenta 68

Integral bread 49

Pumpernickel (German black bread) 50

Biscuit dry little butter 50

LU breakfast shock 42

All-Bran Kellogg’s 34

Natural muesli 49

Macaroni 47

Vermicelli 35

Spaghetti cuiss. 10-15 min 44

Wheat ebly cooking 10 min 50

Brown rice 50

Pizza Hut Pizza Hut 36

Sodas, drinks

 

Coca-cola 63

Orange Fanta 68

Beer 66

 

Sugars, sweets, snack

Glucose 100

Confectionery 78

White sugar (sucrose) 68

Chocolate bar March 68

Milk chocolate 64

Honey commercial mix 62

Jam 66

Fructose 10

Snickers 41

Twix 44

M & M’s 33

Maple syrup 54

Apricot jam with reduced sugar content 55

Nutella 33

Dairy products

 

Sweetened condensed milk 61

Fruit yogurt low in fat 26

Whole milk 27

Semi-skimmed milk 30

Ice cream 47

Meat, eggs, seafood

Foods that have a low glycemic effect because they contain little or no carbohydrates

Control blood sugar through diet

Eat whole grains instead of refined flour

From the concept of the food glycemic index, it is very important to control the degree of grain milling. Take bread as an example, the glycemic index of white bread is 70, but the bread mixed with 75%~80% barley is 34. Therefore, it is advocated to replace white bread with bread made of coarse flour or crushed grain.[5]

Eat more fiber

There are many types of soluble dietary fiber. In addition, choose more natural dietary fiber-rich vegetables, such as celery, bamboo shoots. Agaric, mushroom kind also is a better source[4].

Increase protein in staple foods

For example, the glycemic index of general wheat noodles is 81.6, the glycemic index of fortified spaghetti is 37, and the glycemic index of wheat noodles with eggs is 55. Typical pasta is made from durum wheat granules, which are high in protein. The food has a glycemic index of only 46. Dumpling is a common food in the north, protein, fiber is high, are also low food glycemic index food.

Eat vinegar

After the fermentation of food produced acidic substances, the whole diet of the food glycemic index can be reduced. Adding vinegar or lemon juice to non-staple food is a simple and easy way.

High and low collocation

High and medium GI foods can be combined with low GI foods to make a medium GI meal. Height and height together, of course, can only be high.

The rapid development of medical nutrition science is closely related to disease prevention and treatment. With the development and popularization of modern nutrition science, its influence on people’s health is increasingly significant. The knowledge about the design of the hypoglycemic index diet and the avoidance of dietary misunderstandings is systematic and comprehensive.

Readers can visit the nutrition consultation clinic so that the nutrition doctor can provide personalized dietary guidelines for you.

References:

  1. The Glycemic Index https://www.glycemicindex.com
  2. https://en.wikipedia.org/wiki/Glycemic_index
  3. Glycemic Index and Diabetes https://www.diabetes.org/glycemic-index-and-diabetes
  4. Dietary fiber decreases fasting blood glucose levels and plasma LDL concentration in noninsulin-dependent diabetes mellitus patients. https://www.ncbi.nlm.nih.gov/pubmed/2834942
  5. Carbohydrates and Blood Sugar https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/

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