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Carbohydrates
and the Glycemic Index
A
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.
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 |
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 |
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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1.888.216.8270