Glycaemic index
DEFINITION
The Glycaemic Index (GI) is the ranking of foods on a scale of
1 to 100 based on their immediate effect on blood glucose (blood
sugar) levels. Foods with a high GI are those that are digested
(broken down) and absorbed by the body quickly, leading to marked
fluctuations in blood sugar levels. Foods with a low GI are those
that are slowly digested and absorbed, leading to only gradual
rises in blood sugar levels.
1 to 100 based on their immediate effect on blood glucose (blood
sugar) levels. Foods with a high GI are those that are digested
(broken down) and absorbed by the body quickly, leading to marked
fluctuations in blood sugar levels. Foods with a low GI are those
that are slowly digested and absorbed, leading to only gradual
rises in blood sugar levels.
DESCRIPTION
BENEFITS OF A LOW GI DIET
- A low GI diet can help control existing diabetes and improve
the body’s sensitivity to insulin. - A low GI diet can help people lose weight and lower blood
lipids.
FOODS
Below is a list of the GI values of some common foods.
BREADS
White (wheat flour) 1 slice (30g) =70
Rye 1 slice (50g) =65
Wholegrain 1 slice (38g) =62
Lebanese (white) 1 round (110g) =75
French baguette 30g =95
Bagel (white) (70g) =72
BREAKFAST CEREALS
Porridge (cooked with water) 1 cup (245g) =42
Muesli (toasted) 1/2 cup (60g) =43
Muesli (non-toasted) 1/2 cup (60g) =56
CEREAL GRAINS
Barley (pearled, boiled) 1/2 cup (80g) =25
Couscous (cooked) 2/3 cup (120g) =65
Buckwheat (cooked) 1/2 cup (80g) =54
Millet (cooked) 1/2 cup (120g) =71
DAIRY PRODUCTS
Milk (full-fat) 1 cup (250g) =27
Milk (skim) 1 cup (250ml) =32
Yoghurt (low fat, fruit) 200g =33
Custard 3/4 cup (175g) =43
Ice cream (full-fat) 2 scoops (50g) =61
Ice cream (low-fat) 2 scoops (50g) =50
FRUIT
Orange 1 medium (130g) =44
Orange Juice 1 cup (250ml) =46
Banana 1 medium (150g) =55
Mango 1 small (150g) =55
Peach 1 large (110g) =42
Grapefruit 1/2 medium (100g) =25
Apple 1 medium (150g) =38
Apple juice (unsweetened) 1 cup (250ml) =40
Apricots 3 fresh, medium (100g) =57
Cherries 20 (80g) =22
Pear 1 medium (150g) =38
Grapes (green) 1 cup (100g) =46
PASTA
Fettucine (cooked) 1 cup (180g) =32
Linguine – thin (cooked) 1 cup (180g) =55
Macaroni (cooked) 1 cup (180g) =45
VEGETABLES AND LEGUMES
Potatoes (pontiac) peeled, boiled 1 med (120g) =88
Potatoes (pontiac) oven baked 1 med (120g) =93
Potatoes (pontiac) mashed 1/2 cup (120g) =91
Potatoes (pontiac) microwaved 1 med (120g) =79
Potatoes (desiree) peeled, boiled 1 med (120g) =101
Potatoes (sebago) peeled, boiled 1 med (120g) =87
French Fries (fine cut) 120g =75
Sweet potato (peeled, boiled) 80g =54
Carrots (peeled, boiled) 1/2 cup (70g) =49
Parsnips (boiled) 1/2 cup (75g) =97
Soy beans (boiled) 1/2 cup (90g) =18
Soy beans (canned) 1/2 cup (100g) =14
Lentils (green, brown) boiled 95g =30
Lentils (red) boiled 120g =26
Kidney beans (boiled) 1/2 cup (90g) =27
Kidney beans (canned & drained) 1/2 cup (95g) =52