Glycemic Index DrLam® - Body. Mind. Nutrition®

Glycemic Index

Glycemic index is a measure of how much blood sugar stress a food creates. Controlling blood sugar is one of the key pillars in a successful anti-aging diet. High blood sugar is a direct reflection of high sugar intake. Knowing what food to take that is low in sugar is important.

Here is a table of common foods and their glycemic index. To reduce blood sugar handling stress, concentrate on foods with an index at or below 75. This will help create a more even flow of glucose into the blood. If you are taking high glycemic index food like white bread, always try to mix it up low glycemic index food. If foods are mixed, the resulting index will be between the high and low values.

Here is a list of common food products and their actual GI values. These numbers use Glucose as a baseline, which is given a GI of 100. All the other values are relative to glucose. Recommended: GI <60 Avoid: GI >60 Diabetes or hypoglycemia: avoid GI >50
Glycemic Index Table
Legumes		Grains		Pastas		Bread Products
Baked Beans, canned	68	Barley, pearled	25	Angel Hair	45	Bagel	72
Black Beans	30	Buckwheat (kasha)	54	Bean Threads	26	French Bread	96
Black Eyed Peas	42	Bulgar	47	Gnocchi	67	Kaiser Roll	73
Butter Beans	31	Couscous	65	Pastas, brown rice	92	Melba Toast	71
Chick Peas	33	Cornmeal	68	Pastas, refined	65	Pita Bread	58
Chick Peas, canned	42	Millet	71	Pastas, whole grain	45	Pumpernickel Bread	49
Fava Beans	80	Rice, brown	56	Star Pastina	38	Rye Bread	64
Kidney Beans	30	Rice, instant	85 - 91	Vermicelli	35	Rye Bread, whole	50
Kidney Beans, canned	52	Rice, white	70	Snacks, Misc.		Stuffing	75
Lentils, green	30	Crackers		Corn Chips	70	Tortilla, corn	70
Lentils, red	25	Graham Crackers	74	Fried Pork Rinds	OK	Waffles	76
Lima, baby, frozen	32	Rice Cakes	77	Olives	OK	White Bread	95
Pinto Beans	39	Rye Crispbread	67	Peanuts	10	Whole Wheat Bread	75
Soy Beans	18	Stoned Wheat Thins	68	Peanut M&M's	32	Fruits
Split Peas	32	Water Crackers	72	Popcorn	56	Apple	39
Dairy Products		Cereals		Potato Chips	55	Apple Juice	41
Ice Cream, regular	61	All Bran	43	Pretzels	82	Apricots, dried	35
Ice Cream, low-fat	50	Bran Chex	59	Rice Cakes	77	Bananas, ripe	60
Milk, regular	27	Cheerios	75	Rich Tea Cookies	56	Cantaloupe	65
Milk, skim	32	Corn Bran	75	Vanilla Wafers	77	Cherries	23
Yogurt, sugar	33	Corn Chex	83	Vegetables		Grapefruit	25
Yogurt, aspartame	14	Cornflakes	84	All Green Vegetables	0 - 30	Grapefruit Juice	49
		Cream of Wheat	71	Bean Sprouts	<50	Grapes	46
		Grapenuts	68	Beets	64	Kiwi	52
		Life	66	Carrots	71 - 92	Mango	56
		Mueslix	60	Cauliflower	<50	Orange	42
		Nutri Grain	66	Corn	58	Orange Juice	51
		Oat Bran	55	Eggplant	<50	Papaya	58
		Oatmeal, regular	53	All onions	<50	Peach	35
		Oatmeal, quick	66	Parsnips	97	Pear	35
		Puffed Wheat	74	Peppers	<50	Pineapple	66
		Puffed Rice	90	Potato, russet (baked)	90	Pineapple Juice	43
		Rice Chex	89	Potato, instant mashed	83	Plum	29
		Rice Krispies	82	Potato, fresh mashed	73	Raisins	64
		Shredded Wheat	69	Potato, new, boiled	57	Strawberries	32
		Special K	54	Potato, french fries	75	Watermelon	74
		Total	76	Radishes	<50
				Sauerkraut	<50
				Sweet Potato	54
				Tomato	38
				Water Chestnuts	<50
				Yams	51
				Yellow Squash	<50

Adapted from D.J.A. Jenkins et. al., American Journal of Clinical Nutrition, Volume 34, 1981

Glycemic Index of 1200 foods

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