Glycaemic Index (GI) List
The glycemic index (GI) is a value assigned to foods based on how slowly or how quickly those foods cause increase in blood glucose (sugar) levels.
– Low: 55 or less
– Moderate: 56–69
– High: 70 +
TRUE HEALTHY GI VALUES
A low GI is defined as 55 or less, but there are reasons to believe that in order to reduce the risk of chronic disease, GI should be lower than 45. Therefore the avaerige GI of food consumed during the day should be as follows:
– Low: 45 or less
– Moderate: 46-59
– High: 60+
FACTORS THAT INFLUENCE GI VALUE OF FOOD OR MEAL
– Processing methods such as grinding disrupt amylopectin and amylose molecules in carbs, raising the GI. Therefore, the more processed a food is, the higher its GI.
– Adding fats or acids, such as avocado or lemon juice, will lower the GI of a meal.
– The longer a food is cooked, the faster its sugars will be digested and absorbed, raising the GI.- The riper the fruit, the higher its GI.
AMOUNT & QUALITY OF CALLORIES EVEN MORE IMPORTANT THAN GI
For losing weight the focus should be on calories rather than glycemic load, and those calories should come from a diet full of fiber-rich, water-rich, high-satiety foods like vegetables, fresh fruits, beans, whole grains, nuts and seeds.
GLYCAEMIC INDEX (GI) LIST
HIGH-CARBOHYDRATE FOODS
White wheat bread* 75 ± 2
Whole wheat/whole meal bread 74 ± 2
Chapatti 72 ± 4
White rice, boiled* 73 ± 4
Brown rice, boiled 68 ± 4
Barley 28 ± 2
Sweet corn 52 ± 5
Spaghetti, white 69 ± 2
Spaghetti, whole meal 68 ± 5
Couscous 65 ± 4
BREAKFAST CEREALS
Cornflakes 81 ± 6
Wheat flake biscuits 69 ± 2
Porridge, rolled oats 55 ± 2
Instant oat porridge 79 ± 3
Rice porridge/congee 78 ± 9
Millet porridge 67 ± 5
Muesli 57 ± 2
FRUIT AND FRUIT PRODUCTS
Apple, raw† 36 ± 2
Orange, raw† 43 ± 3
Banana, raw† 51 ± 3
Pineapple, raw 59 ± 8
Mango, raw† 51 ± 5
Watermelon, raw 76 ± 4
Dates, raw 42 ± 4
Peaches, canned† 43 ± 5
Strawberry jam/jelly 49 ± 3
Apple juice 41 ± 2
Orange juice 50 ± 2
VEGETABLES
Potato, boiled 78 ± 4
Potato, instant mash 87 ± 3
Carrots, boiled 39 ± 4
Sweet potato, boiled 63 ± 6
Pumpkin, boiled 64 ± 7
Plantain/green banana 55 ± 6
Vegetable soup 48 ± 5
DAIRY PRODUCTS AND ALTERNATIVES
Milk, full fat 49 ± 3
Milk, skim 47 ± 4
Ice cream 63 ± 3
Yogurt, fruit 53 ± 2
Soy milk 34 ± 4
Rice milk 86 ± 7
LEGUMES
Chickpeas 28 ± 9
Kidney beans 24 ± 4
Lentils 32 ± 5
Soya beans 16 ± 1
SNACK PRODUCTS
Chocolate 69 ± 3
Popcorn 65 ± 5
Rice crackers/crisps 87 ± 2
SUGARS
Fructose 15 ± 4 (although GI of fructose is low yet it is very unhealthy because it is mostly converted to fat and stored)
Sucrose 65 ± 4 (refined sugar: consists of one molecule of glucose and one molecule of fructose bound together)
Glucose 103 ± 3
Honey 61 ± 3