The glycemic index of foods (GI) is one of the most valuable nutrition indicators. It serves both people with diabetes and people who want to lose weight.
Knowing the food’s glycemic index allows you to regulate a person’s blood sugar levels. This is associated not only with a better state of health but also with having less appetite.
In a diet for type 2 diabetics, including foods with a low or medium glycemic index is essential to avoid spikes in insulin levels. If you recently found out that you have diabetes or are prediabetic, you should consider avoiding your list’s high glycemic index foods.
This article defines the concept of the glycemic index, what this value is for, and a list of more than 100 foods with high, medium, and low values is detailed.
// Recommended: Glycemic load – What is it? Formula and table
Glycemic Index (GI) What is it?
The glycemic index (GI) is an indicator that describes how food can increase blood sugar levels.
The glycemic index scale goes from 0 to 100 units. The maximum on the list is 100, attributed to the most straightforward food: glucose.
To know the value of the glycemic index of foods, scientists had to measure the changes that occur in blood sugar values after eating.
Fortunately, they have simplified their work, and you can check out the list of high, medium, and low glycemic index foods below.
What is the glycemic index for?
This value helps improve the quality of the diet; in particular, it is useful when making a meal plan for people with diabetes or people with insulin resistance.
These people should select foods with a medium or low glycemic index and avoid foods with a high value.
Additionally, research has confirmed a relationship between the glycemic index and body weight. The results suggest that low GI foods give a greater sense of satisfaction and less anxiety about food. (3,4,5)
In other words, a diet based on foods with a medium or low glycemic index can reduce your appetite.
Today the glycemic index theory is applied by doctors and nutritionists to achieve an ideal weight, even as a treatment for people who are overweight and obese.
High Glycemic Index Foods – List
Foods with a high glycemic index are composed mainly of simple carbohydrates (sugars), and all products are made from refined flour.
Foods that are high on the glycemic index deliver your energy quickly. The body absorbs them, and immediately blood sugar levels rise or are stored as fat.
When there is too much sugar or other high-glycemic foods in the diet, you are at high risk for diabetes.
The best time to eat high-glycemic foods is before and after exercising. This will ensure that you use energy and avoid hypoglycemia.
The WHO ascribes foods with a high glycemic index as one of the leading causes of overweight and obesity and recommends that no more than 5% of daily calories come from these foods. Here is a list of foods that are high on the glycemic index :
|Flour rolls and buns||95|
|Potatoes, potatoes (baked)||95|
|Pasta (white flour)||95|
|Apricots (canned, preserved)||95|
|Rice (boiled white)||90|
|Cereals with sugar||85|
|Potato puree (potato)||85|
|Isotonic drinks (Gatorade)||80|
|Muesli or granola with sugar||80|
|Chocolatines (Mars, Snickers)||70|
|Sweet sodas (Pepsi, Coca-Cola)||70|
Medium Glycemic Index Foods – List
Foods with a medium glycemic index are ideal for people with diabetes and the rest of the population.
Most whole foods fall into this category: grains and cereals and most fruits. Here is a list of foods with a medium glycemic index:
|Whole wheat flour||65|
|Natural orange juice||65|
|Whole grain cookies||65|
|Sugar free muesli||65|
|Whole wheat bread||65|
|Durum wheat pasta||65|
|Fruit ice cream||60|
Low Glycemic Index Foods – Table
Low-glycemic foods are those that provide carbohydrates slowly or have virtually no carbohydrates. These foods cause low changes in blood sugar levels.
|Food||Glycemic index GI|
|Wild rice (black)||35|
|Tomato juice, tomato juice||30|
|You have to||30|
|Bitter chocolate (more than 70% cocoa)||30|
|Green and red lentils||25|
|Peanut butter (unsweetened)||20|
|Cereal bran (wheat, oats)||15|
|Red pepper, paprika, paprika, sweet pepper, bell pepper||15|
|Hazelnuts, pine nuts, pistachios, walnuts||15|
|Lettuce (batavia, romaine)||10|
|Parsley, basil, oregano, cinnamon, vanilla||5|
Differences in glycemic load and insulin index
The glycemic index of a particular food measures the rate of a rise in blood glucose after eating a serving.
The glycemic load uses the base of the glycemic index and adds the quantity parameter to the list.
The insulin index considers the increase in insulin (not glucose) in the blood and is the most accurate indicator for diabetics. This value considers the effects of particular food combinations on the list, for example, dairy and meat.
The glycemic index is an indicator that describes a food’s ability to increase blood sugar levels.
Foods with a high glycemic index are sugars, flours, honey, and all products that are high in simple carbohydrates.
The foods with a medium glycemic index are cereals, pseudo-cereals, whole-grain bread, and most fruits.