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 .
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.
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.
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.
GI value of common food
High GI (> 70)
Low GI (<55)
Fresh apricots 57
Ripe banana 65
Dried figs 61
Apricots in syrup 64
Peaches with syrup 58
Fresh apple 38
Dry apricots 30
Banana not too ripe 52
Apple juice without added sugar 44
Grapefruit juice without added sugar 48
Pure orange juice 50
Tomato juice 38
Pecan nuts 10
Salted cashews 22
Salted roasted peanuts 14
All vegetables have a low GI or very low (<15)
Raw carrots 16
Cooked carrots 47
Dried green lentils boiled in water 48
Coral lenses 26
Canned lentils 48
Dried chickpeas cooked in the water 28
Soybean and derived products
Calcium-enriched soy milk 36
Yogurt with soy milk and fruits 50
Tofu (does not contain carbohydrates)
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
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
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
Bichoco Prince, BN 56
Traditional oatmeal 59
Kellogg’s Special K 56
White rice cooked in water 64
Basmati Rice 58
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
Spaghetti cuiss. 10-15 min 44
Wheat ebly cooking 10 min 50
Brown rice 50
Pizza Hut Pizza Hut 36
Orange Fanta 68
Sugars, sweets, snack
White sugar (sucrose) 68
Chocolate bar March 68
Milk chocolate 64
Honey commercial mix 62
M & M’s 33
Maple syrup 54
Apricot jam with reduced sugar content 55
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.
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.
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.
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.
- The Glycemic Index https://www.glycemicindex.com
- Glycemic Index and Diabetes https://www.diabetes.org/glycemic-index-and-diabetes
- 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
- Carbohydrates and Blood Sugar https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/