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.
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 :
Food IG
White bread 100
Flour rolls and buns 95
Crepes 95
Potatoes, potatoes (baked) 95
Pasta (white flour) 95
Apricots (canned, preserved) 95
Rice (boiled white) 90
Honey 90
Cereals with sugar 85
FIG jam 85
Corn 85
Potato puree (potato) 85
Isotonic drinks (Gatorade) 80
Muesli or granola with sugar 80
Sweet rolls 75
Orange juice 75
Grapes 75
Figs 75
Rice pudding 75
Sweet cakes 75
Chocolates (Mars, Snickers) 70
Milk chocolate 70
Sweet sodas (Pepsi, Coca-Cola) 70
Pineapple 70
Pizza 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:
Product IG
Whole wheat flour 65
Natural orange juice 65
Ketchup 65
Whole-grain cookies 65
Oranges 65
Sugar-free muesli 65
Raisins 65
Rye bread 65
Bonitos 65
Whole wheat bread 65
Frozen vegetables 65
Durum wheat pasta 65
Pizza integral 60
Plantain 60
Fruit ice cream 60
Spaghetti 60
Grape juice 60
Ketchup 60
Butter-based cookies 60
Popcorn 55
Ketchup 55
Lactose 55
Soups 55
Preserved fruits 55
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.
The fiber foods like vegetables fall into this category, and most products are rich in proteins and fats. Here is a list of foods with a low glycemic index:
Food Glycemic index GI
Coco 40
Avena 40
Dried apricots 40
Prunes 40
Wild rice (black) 35
Blueberries 35
Quince fruit 35
Beans 35
Lentils 35
Nectarine 35
Granada 35
Peach 35
Tomato juice, tomato juice 30
Apricot 30
Jewish 30
Note 30
Money 30
Tomato 30
Strawberries 30
Yellow lentils 30
You have to 30
Bitter chocolate (more than 70% cocoa) 30
Broad beans 30
Mandarina 30
Cherry 25
Green and red lentils 25
Raspberry 25
Red currant 25
Soya flour 25
Strawberry 25
Pumpkin seeds 25
Currant 25
Peanut butter (unsweetened) 20
Artichoke 20
Eggplant 20
Soy yogurt 20
Almond 15
Broccoli 15
Cabbage, cabbage 15
cashew, cashew 15
Celery 15
Cereal bran (wheat, oats) 15
Brussels sprouts 15
Cauliflower 15
Red pepper, paprika, paprika, sweet pepper, bell pepper 15
Cucumber 15
Hazelnuts, pine nuts, pistachios, walnuts 15
Asparagus 15
Ginger 15
Fungi (mushrooms) 15
Zucchini 15
Eggs 15
Pesto 15
Leek 15
Olives 15
Peanuts, peanuts 15
Rhubarb (Chinese) 15
Tofu 15
Soya 15
Spinach 15
Avocado 10
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.
ABSTRACT
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.
Vegetable and fat protein foods are low glycemic foods.
