Glycemic Index Chart

The glycemic index measures how fast a food is likely to raise your blood sugar. This is important because lower GI foods tend to reduce blood sugar spikes, make you feel more full, and give you endurance for your training. High GI foods are good for re-fueling during training and right after training. Other than right before, durning, and after training you should be eating almost exclusively from the low GI foods column.

  • Low GI diets help people lose and manage weight
  • Low GI diets increase the body’s sensitivity to insulin
  • Low GI carbs improve diabetes management
  • Low GI carbs reduce the risk of heart disease
  • Low GI carbs improve blood cholesterol levels
  • Low GI carbs can help you manage the symptoms of Polycystic ovary syndrome (PCOS)
  • Low GI carbs reduce hunger and keep you fuller for longer
  • Low GI carbs prolong physical endurance
  • High GI carbs help re-fuel carbohydrate stores after exercise
Glycemic Index of Carbohydrate Foods (Glucose = 100)
High glycemic 70+
Medium glycemic 55-69
Low glycemic 54 or less
Gatorade – 91 cornmeal – 68 Apple – 36
Corn Flakes – 84 White Rice – 56 Dried Apricots – 31
Bagel – 72 Wheat Thins – 67 Grapefruit – 25
White Bread – 70 Bran muffin – 60 Pear – 36
Plain Bagel – 72 Popcorn – 55 Fructose – 23
French Baguette – 95 Orange Juice – 57 Lima Beans – 32
Cheerios – 74 Whole What Bread – 69 Chickpeas – 33
Graham crackers – 74 Grape Nuts – 67 Green beans – 30
Corn Chips – 72 Oatmeal – 61 Kindey beans – 30
Watermelon – 72 Corn – 55 Lentils – 29
Life Savers – 70 Peas – 48 Split peas – 32
Honey – 73 Raisins – 64 Chocolate Milk – 34
Baked Potato – 85 Cheese Pizza – 60 Skim Milk – 32
Microwaved Potato – 82 Pita Bread – 57 Whole Milk – 27
Jelly beans – 80 Crossant – 67 Yogurt (fruit on bottom) – 33
French Fries – 75 Couscous – 65 Barley – 25
Doughnut – 76 Table Sugar – 64 Power Bar – 30
Corn Chex – 83 Oatmeal Cookie – 57 Soy milk – 31
Raisin Bran – 73 Green pea soup – 66 Orange – 43
Rice Chex – 89 Split pea soup – 66 Apple Juice – 41
Total Cereal – 76 Blueberry – 59 Sweat Potato – 54
Dates – 103 Grapenuts – 67 Baked beans – 48
Watermelon – 72 Nutri-grain – 66 Lentil soup – 44
Bran Flakes – 74 Mango – 55 All Bran – 51
Rice Cakes – 80 Papaya – 58 Bananas – 52
Soda – 72 Cantalope – 65 Pumpernickel bread – 41
Rice Krispies – 82 Raisins – 64 Pasta – 41
Millet Grain – 71 Hamburger bun – 61 Prunes – 15
Posted in Diet