The Glycemic Index tells us how quickly a food that you eat raises your blood sugar, and therefore causes a surge in insulin release from your pancreas. Insulin is what tells our bodies to store the extra calories as fat.
Foods with a low glycemic index don’t cause such a huge rise in blood sugar, thereby limiting insulin release and limits storing calories as fat.
Further, foods with a high glycemic index will cause you to feel extremely hungry later on. In about 3-4 hours you will start to feel extremely hungry and want to eat anything and everything in sight. Why?
If you eat a large, high glycemic index food now, like beer, a baked potato, corn flakes, or white bread, your blood sugar will rise to very high levels, very quickly. This causes a subsequent rise in the amount of insulin your pancreas releases. Insulin lasts longer in your blood stream and your sugar will eventually fall to lower levels than your baseline. This lower sugar (hypoglycemia) will cause your body to go into distress mode and it will make you feel very hungry. You will have to satisfy this craving and will mostly likely reach for something very sweet that has a high glycemic index. This starts the vicious cycle all over again.
We have to try and avoid this situation by eating foods that have a low glycemic index. Take a look at the charts and tables on this page and the following pages for a look at which foods in each category have the lowest and highest glycemic index.
You will notice that beer (maltose) is the worst of all, while most vegetables are very low. Foods with a GI (Glycemic Index) lower than 55 are considered Low. Foods with a GI of 55-70 are considered Medium. Foods with a GI over 70 are considered High.
|Food List||Rating||Food Glycemic Index|
|Cake , tart||Medium||65|
|Multi grain bread||Low||48|
|Pita bread, white||Medium||57|
|Whole meal bread||Medium||69|
|Porridge, non instant||Low||49|
|Mini Wheats (wholemeal)||Medium||57|
|Yogurt low- fat (sweetened)||Low||14|
|*Ice-cream (low- fat)||Low||50|
|Apricots (tinned in syrup)||Medium||64|
|Spaghetti, protein enriched||Low||27|
|Spaghetti, whole wheat||Low||37|
|Ravioli, meat filled||Low||39|
|Spaghetti, durum wheat||Medium||55|
|Rice pasta, brown||High||92|
|Potato, micro waved||High||82|
|Snack Food and Sweets|
|*Chocolate bar; 30g||Low||49|
|Jams and marmalades||Low||49|
|*Table sugar (sucrose)||Medium||65|
|Tomato soup, tinned||Low||38|
|Lentil soup, tinned||Low||44|
|Black bean soup, tinned||Medium||64|
|Green pea soup, tinned||Medium||66|
|Vegetable and Beans|
|Lettuce, all varieties||Low||15|
|Low-fat yogurt, artificially sweetened||Low||15|
|Peppers, all varieties||Low||15|
|Young summer squash||Low||15|
|Soya beans, boiled||Low||16|
|Kidney beans, boiled||Low||29|
|Lentils green, boiled||Low||29|
|Haricot beans, boiled||Low||38|
|Baked beans, tinned||Low||48|
|Kidney beans, tinned||Low||52|
|Lentils green, tinned||Low||52|
*high in empty calories
**low-calorie and nutritious foods
If you want a more detailed list or if you’d like to search for specific foods that aren’t listed here, go to the Official Glycemic Index Website:http://www.glycemicindex.com/
See our List of Carbs Carbohydrates for a quick list.