Glycemic Index (GI)

From http://en.wikipedia.org/wiki/Glycemic_index :

The glycemic index, or glycaemic index, (GI) provides a measure of how quickly blood sugar levels (i.e., levels of glucose in the blood) rise after eating a particular type of food. The effects that different foods have on blood sugar levels vary considerably. The glycemic index estimates how much each gram of available carbohydrate total carbohydrate minus fiber) in a food raises a person's blood glucose level following consumption of the food, relative to consumption of pure glucose. Glucose has a glycemic index of 100.

A practical limitation of the glycemic index is that it does not take into account the amount of carbohydrate actually consumed. A related measure, the glycemic load, factors this in by multiplying the glycemic index of the food in question by the carbohydrate content of the actual serving.

From http://www.ncbi.nlm.nih.gov/pubmed/23803881 :

Compared with an isocaloric low-GI meal, a high-GI meal decreased plasma glucose, increased hunger, and selectively stimulated brain regions associated with reward and craving in the late postprandial period, which is a time with special significance to eating behavior at the next meal.

From http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/table/t1/

Table 1

The average GI of 62 common foods derived from multiple studies by different laboratories

High-carbohydrate foods Breakfast cereals Fruit and fruit products Vegetables
White wheat bread* 75 ± 2 Cornflakes 81 ± 6 Apple, raw† 36 ± 2 Potato, boiled 78 ± 4
Whole wheat/whole meal bread 74 ± 2 Wheat flake biscuits 69 ± 2 Orange, raw† 43 ± 3 Potato, instant mash 87 ± 3
Specialty grain bread 53 ± 2 Porridge, rolled oats 55 ± 2 Banana, raw† 51 ± 3 Potato, french fries 63 ± 5
Unleavened wheat bread 70 ± 5 Instant oat porridge 79 ± 3 Pineapple, raw 59 ± 8 Carrots, boiled 39 ± 4
Wheat roti 62 ± 3 Rice porridge/congee 78 ± 9 Mango, raw† 51 ± 5 Sweet potato, boiled 63 ± 6
Chapatti 52 ± 4 Millet porridge 67 ± 5 Watermelon, raw 76 ± 4 Pumpkin, boiled 64 ± 7
Corn tortilla 46 ± 4 Muesli 57 ± 2 Dates, raw 42 ± 4 Plantain/green banana 55 ± 6
White rice, boiled* 73 ± 4 Peaches, canned† 43 ± 5 Taro, boiled 53 ± 2
Brown rice, boiled 68 ± 4 Strawberry jam/jelly 49 ± 3 Vegetable soup 48 ± 5
Barley 28 ± 2 Apple juice 41 ± 2
Sweet corn 52 ± 5 Orange juice 50 ± 2
Spaghetti, white 49 ± 2
Spaghetti, whole meal 48 ± 5
Rice noodles† 53 ± 7
Udon noodles 55 ± 7
Couscous† 65 ± 4
Dairy products and alternatives Legumes Snack products Sugars
Milk, full fat 39 ± 3 Chickpeas 28 ± 9 Chocolate 40 ± 3 Fructose 15 ± 4
Milk, skim 37 ± 4 Kidney beans 24 ± 4 Popcorn 65 ± 5 Sucrose 65 ± 4
Ice cream 51 ± 3 Lentils 32 ± 5 Potato crisps 56 ± 3 Glucose 103 ± 3
Yogurt, fruit 41 ± 2 Soya beans 16 ± 1 Soft drink/soda 59 ± 3 Honey 61 ± 3
Soy milk 34 ± 4 Rice crackers/crisps 87 ± 2
Rice milk 86 ± 7

Data are means ± SEM.

*Low-GI varieties were also identified.
†Average of all available data.

Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you'll find a list of the glycemic index and glycemic load for more than 100 common foods.

FOOD Glycemic index (glucose = 100) Serving size (grams) Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar 47 60 14
Banana cake, made without sugar 55 60 12
Sponge cake, plain 46 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111 24
Apple, made with sugar 44 60 13
Apple, made without sugar 48 60 9
Waffles, Aunt Jemima (Quaker Oats) 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95 30 15
Coarse barley bread, 75-80% kernels, average 34 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 56 30 7
50% cracked wheat kernel bread 58 30 12
White wheat flour bread 71 30 10
Wonder™ bread, average 73 30 10
Whole wheat bread, average 71 30 9
100% Whole Grain™ bread (Natural Ovens) 51 30 7
Pita bread, white 68 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
BEVERAGES
Coca Cola®, average 63 250 mL 16
Fanta®, orange soft drink 68 250 mL 23
Lucozade®, original (sparkling glucose drink) 95±10 250 mL 40
Apple juice, unsweetened, average 44 250 mL 30
Cranberry juice cocktail (Ocean Spray®) 68 250 mL 24
Gatorade 78 250 mL 12
Orange juice, unsweetened 50 250 mL 12
Tomato juice, canned 38 250 mL 4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran™, average 55 30 12
Coco Pops™, average 77 30 20
Cornflakes™, average 93 30 23
Cream of Wheat™ (Nabisco) 66 250 17
Cream of Wheat™, Instant (Nabisco) 74 250 22
Grapenuts™, average 75 30 16
Muesli, average 66 30 16
Oatmeal, average 55 250 13
Instant oatmeal, average 83 250 30
Puffed wheat, average 80 30 17
Raisin Bran™ (Kellogg's) 61 30 12
Special K™ (Kellogg's) 69 30 14
GRAINS
Pearled barley, average 28 150 12
Sweet corn on the cob, average 60 150 20
Couscous, average 65 150 9
Quinoa 53 150 13
White rice, average 89 150 43
Quick cooking white basmati 67 150 28
Brown rice, average 50 150 16
Converted, white rice (Uncle Ben's®) 38 150 14
Whole wheat kernels, average 30 50 11
Bulgur, average 48 150 12
COOKIES AND CRACKERS
Graham crackers 74 25 14
Vanilla wafers 77 25 14
Shortbread 64 25 10
Rice cakes, average 82 25 17
Rye crisps, average 64 25 11
Soda crackers 74 25 12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular 57 50 6
Ice cream, premium 38 50 3
Milk, full fat 41 250mL 5
Milk, skim 32 250 mL 4
Reduced-fat yogurt with fruit, average 33 200 11
FRUITS
Apple, average 39 120 6
Banana, ripe 62 120 16
Dates, dried 42 60 18
Grapefruit 25 120 3
Grapes, average 59 120 11
Orange, average 40 120 4
Peach, average 42 120 5
Peach, canned in light syrup 40 120 5
Pear, average 38 120 4
Pear, canned in pear juice 43 120 5
Prunes, pitted 29 60 10
Raisins 64 60 28
Watermelon 72 120 4
BEANS AND NUTS
Baked beans, average 40 150 6
Blackeye peas, average 33 150 10
Black beans 30 150 7
Chickpeas, average 10 150 3
Chickpeas, canned in brine 38 150 9
Navy beans, average 31 150 9
Kidney beans, average 29 150 7
Lentils, average 29 150 5
Soy beans, average 15 150 1
Cashews, salted 27 50 3
Peanuts, average 7 50 0
PASTA and NOODLES
Fettucini, average 32 180 15
Macaroni, average 47 180 23
Macaroni and Cheese (Kraft) 64 180 32
Spaghetti, white, boiled, average 46 180 22
Spaghetti, white, boiled 20 min, average 58 180 26
Spaghetti, wholemeal, boiled, average 42 180 17
SNACK FOODS
Corn chips, plain, salted, average 42 50 11
Fruit Roll-Ups® 99 30 24
M & M's®, peanut 33 30 6
Microwave popcorn, plain, average 55 20 6
Potato chips, average 51 50 12
Pretzels, oven-baked 83 30 16
Snickers Bar® 51 60 18
VEGETABLES
Green peas, average 51 80 4
Carrots, average 35 80 2
Parsnips 52 80 4
Baked russet potato, average 111 150 33
Boiled white potato, average 82 150 21
Instant mashed potato, average 87 150 17
Sweet potato, average 70 150 22
Yam, average 54 150 20
MISCELLANEOUS
Hummus (chickpea salad dip) 6 30 0
Chicken nuggets, frozen, reheated in microwave oven 5 min 46 100 7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100 22
Pizza, Super Supreme (Pizza Hut) 36 100 9
Honey, average 61 25 12

A behavioral intervention incorporating specific glycemic index goals improves dietary quality, weight control and glycemic control in adults with type 2 diabetes

From http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671479/ : 

An intervention including a specific goal to consume six to eight servings of LGI foods daily can improve diabetes outcomes. Clinicians should help patients set specific targets for dietary change and identify ways of achieving those goals.

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