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Carbohydrates and the Glycemic IndexA new system for classifying carbohydrates calls into question many of the old assumptions about how carbohydrates affect health. This new system, known as the glycemic index, measures how fast and how far blood sugar rises after you eat a food that contains carbohydrates. White bread, for example, is digested almost immediately to glucose, causing blood sugar to spike rapidly. So white bread is classified as having a high glycemic index. Brown rice, in contrast, is digested more slowly, causing a lower and more gentle change in blood sugar. It has a lower glycemic index.
High GI Medium GI Low GI
High GI
Corn syrup
115
Beer *
110
Glucose (dextrose)
100
Glucose syrup
100
Modified starch
100
Wheat syrup, rice syrup
100
Fried potatoes, scalloped potatoes
95
Potato flour (starch)
95
Potatoes, oven cooked
95
Rice flour
95
Gluten-free white bread
90
Potato flour
90
Sticky rice
90
Arrowroot
85
Carrots (cooked) *
85
Celeriac, knob celery, turnip rooted celery (cooked) *
85
Corn flakes
85
Hamburger buns
85
Instant/parboiled rice
85
Maizena (corn starch)
85
Parsnip *
85
Pop corn (without sugar)
85
Puffed rice
85
Rice cake/pudding
85
Rice milk
85
Tapioca
85
Turnip (coked) *
85
White sandwich bread
85
White wheat flour
85
Fava bean, broad bean, horse bean (cooked)
80
Mashed potatoes
80
Doughnuts
75
Lasagna (soft wheat)
75
Pumpkin, gourd *
75
Rice milk (with sugar)
75
Squash/marrow (various) *
75
Waffle (with sugar)
75
Watermelon*
75
Bagels
70
Baguette white bread
70
Biscuit
70
Brioche
70
Cabbage turnip, rutabaga, Swede turnip
70
Chocolate bar (with sugar added)
70
Cola drinks, soft drinks, sodas
70
Corn flour
70
Croissant
70
Dried dates
70
Gnocchi
70
Matzo bread (white flour)
70
Millet, sorghum
70
Molasses
70
Mush
70
Noodles (tender wheat)
70
Pealed boiled potatoes
70
Plantain/cooking banana/platano (cooked)
70
Polenta, cornmeal
70
Potato chips, crisps
70
Puffed amaranth
70
Ravioli (soft wheat)
70
Refined cereals (with sugar added)
70
Rice bread
70
Risotto
70
Rusk
70
Special K™
70
Standard rice
70
Tacos
70
White sugar (sucrose)
70
Whole brown sugar
70
Beet, beetroot (cooked) *
65
Chestnut flour
65
Chinese noodles/vermicelli (rice)
65
Couscous, semolina
65
Hovis, brown bread (with leaven)
65
Jam (with sugar added)
65
Maple syrup
65
Marmalade (with sugar)
65
Mars®, Sneakers®, Nuts®, etc.
65
Muesli (with sugar or honey added...)
65
Pain au chocolat
65
Panapen, breadfruit, breadnut
65
Pineapple (tin/can)
65
Quince (preserve/jelly, with sugar)
65
Raisins (red and golden)
65
Rye bread (30% of rye)
65
Sorbet (with sugar added)
65
Sweet corn, corn
65
Tamarind, Indian date (sweet)
65
Tropical yam -US-, yam
65
Unpeeled boiled/steamed potato
65
Unpeeled boiled/steamed potato
65
Whole-grain bread
65
Apricots ( tin/can with syrup)
60
Bananas (ripe)
60
Blanched barley
60
Chestnut
60
Hard/durum wheat semolina
60
Honey
60
Ice cream (regular, with sugar added)
60
Lasagna (hard wheat)
60
Long-grain rice
60
Mayonnaise (industrial, sweetened)
60
Melons (cantaloupe, honeydew, etc.) *
60
Milk loaf, milk white
60
Oatmeal, porridge
60
Ovomaltine
60
Perfumed rice (jasmine...)
60
Pizza
60
Powder chocolate (with sugar)
60
Ravioli (hard wheat)
60
Bulgur wheat (cooked)
55
Butter cookies, shortbread, spritz biscuit (flour, butter, sugar)
55
Grape juice (unsweetened)
55
Japanese plum, loquat
55
Ketchup
55
Mango juice (unsweetened)
55
Manioc, mandioca, yucca, Cassava (bitter)
55
Manioc, mandioca, yucca, cassava (sweet)
55
Mustard (sugar added)
55
Nutella®
55
Papaya (fresh fruit)
55
Peaches (tin/can, with syrup)
55
Red rice
55
Spaghetti (well cooked)
55
Sushi
55
Tagliatelle (well cooked)
55
Medium Gi
All Bran™
50
Apple juice (unsweetened)
50
Basmati rice
50
Biscuit (whole flour, no sugar added)
50
Bread with quinoa (approximately 65% of quinoa)
50
Brown rice, unpolished rice
50
Cereal bar, energetic (no sugar added)
50
Chayote, chocho, pear squash, christophine
50
Cranberry juice (unsweetened)
50
Jerusalem artichoke
50
Kiwifruit, monkey peach *
50
Litchi (fresh fruit)
50
Macaronis (durum wheat)
50
Mango (fresh fruit)
50
Muesli (no sweet)
50
Persimmon, kaki-persimmon
50
Pineapple juice (unsweetened)
50
Spelt bread
50
Sweet potatoes
50
Wasa™ light rye
50
Whole couscous/semolina
50
Whole wheat pasta
50
Bananas (unripe)
45
Barley, whole grain
45
Brown basmati rice
45
Capellini pasta
45
Coconut
45
Cranberry
45
Farro flour (integral)
45
Grapefruit juice (unsweetened)
45
Grapes, green and red (fresh fruit)
45
Green peas (tin/can)
45
Kamut bread
45
Kamut flour (integral)
45
Orange juice (fresh squeezed and unsweetened)
45
Pineapple (fresh fruit)
45
Plantain/cooking banana/platano (raw)
45
Plantain/cooking banana/platano (raw)
45
Rye (integral; flour, bread)
45
Toasted integral bread
45
Tomato sauce (with sugar)
45
Whole bulgur wheat (cooked)
45
Whole cereals (no sugar added)
45
Whole couscous, whole semolina
45
Al dente spaghetti (5 min cook)
40
Bread, 100% integral flour with pure leaven
40
Brut cider
40
Buckwheat, kasha, saracen (integral; flour or bread)
40
Carrot juice (unsweetened)
40
Coconut milk
40
Dried apricots
40
Dried fig
40
Dried plums/prunes
40
Egyptian wheat, kamut
40
Falafel (fava beans)
40
Farro
40
Fava beans, broad beans, horse beans (raw)
40
Integral wheat pasta, al dente
40
Kidney/pinto beans (tin/can)
40
Lactose
40
Matzo bread (integral flour)
40
Oat flakes (uncooked)
40
Oats
40
Peanut butter (no suger addes)
40
Pepino dulce, melon pear
40
Pumpernickel bread
40
Quince (preserve/jelly, without sugar)
40
Quinoa flour
40
Shortbread, spritz biscuit (integral flour, no sugar added)
40
Sorbet (unsweetened)
40
Spelt, einkorn (integral)
40
Tahin
40
Low GI
Adzuki/azuki bean
35
Ale strains
35
Amaranth, seeds
35
Apple (fresh fruit)
35
Apple stew, apple sauce
35
Black beans
35
Cassoulet (meat and beans French dish)
35
Celeriac, knob celery, turnip rooted celery (raw)
35
Chick pea flour
35
Chick peas, garbanzo beans (tin/can)
35
Chinese noodles/vermicelli (hard wheat), noodles
35
Cranberry bean, borlotti bean, Roman bean
35
Custard apple, cherimoya, sherbet fruit, soursop, guanabana
35
Dijon type mustard
35
Dried apples
35
Dried tomatos
35
Essene/ezekiel bread (sprouted cereals bread)
35
Falafel (chick peas)
35
Figs; Indian/barbary fig (fresh fruit)
35
Green peas (fresh)
35
Green peas (fresh)
35
Ice cream (with real fructose)
35
Indian corn
35
Kidney/pinto beans
35
Linum, sesame (seeds)
35
Nectarines (fresh fruit)
35
Oranges (fresh fruit)
35
Peaches (fresh fruit)
35
Plums, prunes (fresh fruit)
35
Pomegranate (fresh fruit)
35
Quince (fresh fruit)
35
Quinoa, hie
35
Soy yogurt (fruit flavored)
35
Sunflower seeds
35
Tomato juice
35
Tomato sauce (natural, no sugar added)
35
Wasa™ fiber (24%)
35
White almond paste/puree (unsweetened)
35
White beans, haricot beans, cannellini beans, faziola beans
35
Wild rice
35
Yeast
35
Yoghurt, yogurt **
35
Almond milk
30
Apricots (fresh fruit)
30
Beet (raw)
30
Brown lentils
30
Carrots (raw)
30
Chick peas, garbanzo beans
30
Chinese noodles/vermicelli (made from soy or mung beans)
30
French beans, string beans
30
Garlic
30
Grapefruit, pummelo, shaddock (fresh fruit)
30
Jam (no sugar added, fruit juice sweetened)
30
Marmalade (no sugar added)
30
Milk** (skimmed or not)
30
Oat milk (non cooked)
30
Passion fruit, maracuja, granadilla
30
Pears (fresh fruit)
30
Powdered/fresh milk **
30
Quark, curd cheese **
30
Scorzoneras
30
Soya milk
30
Tangerines, madarines, satsuma
30
Tomatoes
30
Turnip (raw)
30
Yellow lentils
30
Blackberry, mulberry
25
Blueberry, whortleberry, bilberry
25
Cherries
25
Dark chocolate (more than 70% of cocoa content)
25
Flageolet beans, fayot beans
25
Gooseberry
25
Green lentils
25
Hummus, homus, humus
25
Mung beans, moong dal
25
Peanut paste/puree (unsweetened)
25
Pearl barley
25
Raspberry (fresh fruit)
25
Redcurrant
25
Seeds (squash/marrow)
25
Soy flour
25
Split peas
25
Strawberries (fresh fruit)
25
Whole-almond paste/puree (unsweetened)
25
Whole-hazelnut paste/puree (unsweetened)
25
Artichoke
20
Bamboo shoot
20
Chocolate, plain (>85% of cocoa)
20
Eggplant, aubergine
20
Heart of palm, cabbage palm
20
Lemon juice (unsweetened)
20
Powder cocoa (no sugar added)
20
Ratatouille
20
Real fructose, fruit sugar
20
Soy yogurt (unflavored)
20
Soy "cream"
20
Tamari sauce (unsweetened)
20
West Indian cherry, acerola
20
Agave (syrup)
15
Almonds
15
Asparagus
15
Black currant
15
Bran (oat, wheat...)
15
Broccoli
15
Brussels sprouts
15
Cabbage
15
Carob powder
15
Cashew nut, acajou
15
Cauliflower
15
Celery
15
Cereal shoots (soy or mung bean sprouts, etc.)
15
Chicory, endive
15
Chili pepper
15
Courgettes, zucchini
15
Cucumber
15
Fennel
15
Ginger
15
Hazelnuts, filberts, Barcelona nuts
15
Leeks, scallions
15
Mushroom, fungus
15
Olives
15
Onions
15
Peanuts
15
Pesto
15
Physalis, golden gooseberry, Cape gooseberry, Chinese lantern, husk tomato
15
Pickle
15
Pine seed
15
Pistachio, green almond
15
Radish
15
Rhubarb
15
Runner beans, Italian flat beans
15
Salad, lettuce
15
Sauerkraut, sourcrout
15
Shallot, echalot, Spanish garlic
15
Sorrel dock
15
Soya
15
Spinach beet, perpetual spinach
15
Spinaches
15
Sprouted seeds
15
Sweet peppers (red, green), paprika
15
Tofu, soybean curd
15
Walnuts
15
Avocado
10
Crustaceans
5
Spices (parsley, basil, oregano, cinnamon, vanilla, etc.)
5
Vinegar
5
* These foods, even though they have high GIs, their pure sugar content (pure glucid) is quite low (approximately 5%.) Consuming these foods should not significantly affect blood sugar levels.
** There is practically no difference in the GIs of whole-milk products and non-fat milk products. It is important to keep in mind that milk products, even if their GI is low, have a high insulinic index.
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