Glycemic Index Table

Glycemic index of the food products is the core of the G.I. Diet, developed by Rick Gallop. According to the medical encyclopedia, glycemic index is a system, which ranks different food sources of carbohydrates, based on their immediate effect on blood sugar level. High glycemic index indicates rapid absorption of glucose from the food, while low glycemic index means a slow absorption of glucose.

The G.I. Diet book offers its readers the color-marked lists of different food options, where red color defines those products, which should be avoided by a dieter, yellow-marked products are allowed occasionally in moderate amounts, and those products which are marked with green color can be eaten as much as a dieter wants.

In fact, in order to understand whether a particular product suits the recommendations of the G.I. Diet or not, one should know the index of that product. Generally, the index below 55 is considered to be low and the index above 70 is considered to be high. If a product has index between 56 and 69 it is considered to be moderate.

The table is to illustrate better what types of food are welcomed by the G.I. Diet (green column) and what should be avoided (red column). The table contains some of the widely spread food options as well as their glycemic indexes.    

 

 

 

Low GI Products

(index 55 or below)

Medium GI Products

(index 56 - 69)

High GI Products

(index 70 or above)

Beans and vegetables
Soy beans 16 White potato 56 Pumpkin 75
Lentils 30 Beats 64 Mashed potato 70
Kidney beans 29 Steamed potato 65 French fries 75
Lima beans 32 White pot 63 Parsnips 97
Chickpeas 33 Split pea soup 66 Baked potato 85
Sweet corn 55 Canned chickpeas 60 Yam 73
Carrots, fresh 39 Sweet potato 63 Carrots, cooked 70
Spinach 15 Pinto beans 56 White potato, boiled 83
Broccoli 15 Black-eyed peas 59 Canned kedney beans 74
Tomatoes 15 Canned baked beans 69 Canned green lentils 74
Celery 15 Canned pinto beans 64 Fava beans 113
Fruits
Grapefruit 25 Pineapple 66 Watermelon 72
Cherries 32 Raisins 64 Fruite cocktail 79
Peach 42 Aprocots 57 Kiwifruit 83
Apple 38 Grapes 62 Mango 86
Pear 38 Canned pears 63 Banana 89
Dairy products
Low-fat yogurt 14 Low fat ice cream 69 Ice cream 87
Full fat milk 27        
Skim milk 32        
Grains
Barley 25 White rice 58 Brown rice 80
Rye 34 Taco shells 68 Wild rice 81
Instant rice 46 Cornmeal 69 Couscous 93
Buckweat 55 Bulgur 68 Millet 100
Pasta
Instant noodles 47 Macaroni 64 Brown rice pasta 92
Fettuccine 32 Linguine 65 Macaroni and Cheese 92
Vermicelli 35 Meat filled ravioli 56 Durum spaghetti 78
Capellini 45 White spaghetti 59 Gnocchi 95
Drinks
Soy milk 30 Fanta 68    
Apple juice 41        
Orange juice 55        
Pineapple juice 46        
Bakery and breads
Multigrain bread 48 Croissant 67 Bagel 72
Apple muffin 44 Pita 57 Kaiser roll 73
Oat and raisins muffin 54 Wholemeal bread 69 Rice cakes 82
Pumpernickel 49 Rye flour bread 64 Wafer biscuits 77
Sourdough 54 Hamburger bun 61 Doughnut 76
    Pita bread 57 Waffles 76
    Oat bran bread 68 French baguette 136