Low GI foods typically cause a gradual and moderate rise in blood sugar and are considered healthier, particularly for people with diabetes High GI foods are digested quickly and cause high fluctuations in blood sugar, possibly raising it to dangerous levels for those with diabetes.
The glycemic index is a numerical scale from 0 to 100 that is used to indicate how high and how fast a food can raise a person's blood sugar level. Low GI foods typically cause a gradual and moderate rise in blood sugar and are considered healthier, particularly for people with diabetes. High GI foods are digested quickly and cause high fluctuations in blood sugar, possibly raising it to dangerous levels for those with diabetes. There are several factors that can affect a food's GI score, including the type of fiber and starch it contains.
The presenters focused specifically on the effects of adding almonds to the breakfast meal. Almonds fall on the low end of the GI scale. In a study published last year, people who ate breakfast that included almonds felt full longer and had lower blood sugar concentrations after both breakfast and lunch compared to those who started off their day with a breakfast of high GI foods. An additional benefit is that people tend to eat less during the day when a low GI food is added to the diet, potentially a help for those struggling with their weight.
Breakfast foods that have a low GI include whole grain breads and cereals like whole wheat toast or oatmeal, eggs, yogurt without added sugar, fresh fruit, tea, coffee, and nuts.
Glycemic index and glycemic load for 100+ foods
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.|
FOOD |
Glycemic index
(glucose = 100) |
Serving size (grams)
|
Glycemic load
per serving |
|
BAKERY PRODUCTS AND BREADS |
|
|
|
|
Banana cake, made with sugar |
47±8
|
80
|
18
|
|
Banana cake, made without sugar |
55±10
|
80
|
16
|
|
Sponge cake, plain |
46±6
|
63
|
17
|
|
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) |
42±4
|
111
|
24
|
|
Apple, made with sugar |
44±6
|
60
|
13
|
|
Apple, made without sugar |
48±10
|
60
|
9
|
|
Waffles, Aunt Jemima (Quaker Oats) |
76
|
35
|
10
|
|
Bagel, white, frozen |
72
|
70
|
25
|
|
Baguette, white, plain |
95±15
|
30
|
15
|
|
Coarse barley bread, 75-80% kernels, average |
34±4
|
30
|
7
|
|
Hamburger bun |
61
|
30
|
9
|
|
Kaiser roll |
73
|
30
|
12
|
|
Pumpernickel bread |
50±4
|
30
|
6
|
|
50% cracked wheat kernel bread |
58
|
30
|
12
|
|
White wheat flour bread |
70±0
|
30
|
10
|
|
Wonder™ bread, average |
73±2
|
30
|
10
|
|
Whole wheat bread, average |
71± 2
|
30
|
9
|
|
100% Whole Grain™ bread (Natural Ovens) |
51±11
|
30
|
7
|
|
Pita bread, white |
57
|
30
|
10
|
|
Corn tortilla |
52
|
50
|
12
|
|
Wheat tortilla |
30
|
50
|
8
|
|
BEVERAGES |
|
|
|
|
Coca Cola®, average |
58±5
|
250
|
15
|
|
Fanta®, orange soft drink |
68±6
|
250
|
23
|
|
Lucozade®, original (sparkling glucose drink) |
95±10
|
250
|
40
|
|
Apple juice, unsweetened, average |
40±1
|
250
|
12
|
|
Cranberry juice cocktail (Ocean Spray®) |
68±3
|
250
|
24
|
|
Grapefruit juice, unsweetened |
48
|
250
|
11
|
|
Orange juice, average |
50±4
|
250
|
13
|
|
Tomato juice, canned |
38±4
|
250
|
4
|
|
BREAKFAST CEREALS AND RELATED PRODUCTS |
|
|
|
|
All-Bran™, average |
42±5
|
30
|
4
|
|
Coco Pops™, average |
77
|
30
|
20
|
|
Cornflakes™, average |
81±3
|
30
|
21
|
|
Cream of Wheat™ (Nabisco) |
66
|
250
|
17
|
|
Cream of Wheat™, Instant (Nabisco) |
74
|
250
|
22
|
|
Grapenuts™, average |
71±4
|
30
|
15
|
|
Muesli, average |
66±9
|
30
|
16
|
|
Oatmeal, average |
58±4
|
250
|
13
|
|
Instant oatmeal, average |
66±1
|
250
|
17
|
|
Puffed wheat, average |
74±7
|
30
|
16
|
|
Raisin Bran™ (Kellogg's) |
61±5
|
30
|
12
|
|
Special K™ (Kellogg's) |
69±5
|
30
|
14
|
|
GRAINS |
|
|
|
|
Pearled barley, average |
25±1
|
150
|
11
|
|
Sweet corn on the cob, average |
53±4
|
150
|
17
|
|
Couscous, average |
65±4
|
150
|
23
|
|
White rice, average |
64±7
|
150
|
23
|
|
Quick cooking white basmati |
60±5
|
150
|
23
|
|
Brown rice, average |
55±5
|
150
|
18
|
|
Converted, white rice (Uncle Ben's®) |
38
|
150
|
14
|
|
Whole wheat kernels, average |
41±3
|
50
|
14
|
|
Bulgur, average |
48±2
|
150
|
12
|
|
COOKIES AND CRACKERS |
|
|
|
|
Graham crackers |
74
|
25
|
14
|
|
Vanilla wafers |
77
|
25
|
14
|
|
Shortbread |
64±8
|
25
|
10
|
|
Rice cakes, average |
78±9
|
25
|
17
|
|
Rye crisps, average |
64±2
|
25
|
11
|
|
Soda crackers |
74
|
25
|
12
|
|
DAIRY PRODUCTS AND ALTERNATIVES |
|
|
|
|
Ice cream, regular |
61±7
|
50
|
8
|
|
Ice cream, premium |
37±3
|
50
|
4
|
|
Milk, full fat |
27±4
|
250
|
3
|
|
Milk, skim |
32±5
|
250
|
4
|
|
Reduced-fat yogurt with fruit, average |
27±1
|
200
|
7
|
|
FRUITS |
|
|
|
|
Apple, average |
38±2
|
120
|
6
|
|
Banana, ripe |
51
|
120
|
13
|
|
Dates, dried |
103±21
|
60
|
42
|
|
Grapefruit |
25
|
120
|
3
|
|
Grapes, average |
46±3
|
120
|
8
|
|
Orange, average |
42±3
|
120
|
5
|
|
Peach, average |
42±14
|
120
|
5
|
|
Peach, canned in light syrup |
52
|
120
|
9
|
|
Pear, average |
38±2
|
120
|
4
|
|
Pear, canned in pear juice |
44
|
120
|
5
|
|
Prunes, pitted |
29±4
|
60
|
10
|
|
Raisins |
64±11
|
60
|
28
|
|
Watermelon |
72±13
|
120
|
4
|
|
BEANS AND NUTS |
|
|
|
|
Baked beans, average |
48±8
|
150
|
7
|
|
Blackeye peas, average |
42±9
|
150
|
13
|
|
Black beans |
30
|
150
|
7
|
|
Chickpeas, average |
28±6
|
150
|
8
|
|
Chickpeas, canned in brine |
42
|
150
|
9
|
|
Navy beans, average |
38±6
|
150
|
12
|
|
Kidney beans, average |
28±4
|
150
|
7
|
|
Lentils, average |
29±1
|
150
|
5
|
|
Soy beans, average |
18±3
|
150
|
1
|
|
Cashews, salted |
22±5
|
50
|
3
|
|
Peanuts, average |
14±8
|
50
|
1
|
|
PASTA and NOODLES |
|
|
|
|
Fettucini, average |
40±8
|
180
|
18
|
|
Macaroni, average |
47±2
|
180
|
23
|
|
Macaroni and Cheese (Kraft) |
64
|
180
|
32
|
|
Spaghetti, white, boiled 5 min, average |
38±3
|
180
|
18
|
|
Spaghetti, white, boiled 20 min, average |
61±3
|
180
|
27
|
|
Spaghetti, wholemeal, boiled, average |
37±5
|
180
|
16
|
|
SNACK FOODS |
|
|
|
|
Corn chips, plain, salted, average |
63±10
|
50
|
17
|
|
Fruit Roll-Ups® |
99±12
|
30
|
24
|
|
M & M's®, peanut |
33±3
|
30
|
6
|
|
Microwave popcorn, plain, average |
72±17
|
20
|
8
|
|
Potato chips, average |
54±3
|
50
|
11
|
|
Pretzels, oven-baked |
83±9
|
30
|
16
|
|
Snickers Bar® |
55±14
|
60
|
19
|
|
VEGETABLES |
|
|
|
|
Green peas, average |
48±5
|
80
|
3
|
|
Carrots, average |
47±16
|
80
|
3
|
|
Parsnips |
97±19
|
80
|
12
|
|
Baked russet potato, average |
85±12
|
150
|
26
|
|
Boiled white potato, average |
50±9
|
150
|
14
|
|
Instant mashed potato, average |
85±3
|
150
|
17
|
|
Sweet potato, average |
61±7
|
150
|
17
|
|
Yam, average |
37±8
|
150
|
13
|
|
MISCELLANEOUS |
|
|
|
|
Hummus (chickpea salad dip) |
6±4
|
30
|
0
|
|
Chicken nuggets, frozen, reheated in microwave oven 5 min |
46±4
|
100
|
7
|
|
Pizza, plain baked dough, served with parmesan cheese and tomato sauce |
80
|
100
|
22
|
|
Pizza, Super Supreme (Pizza Hut) |
36±6
|
100
|
9
|
|
Honey, average |
55±5
|
25
|
10
|
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