Glycemic Index Food List

Rajib Singha Mar 20, 2019
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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.
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