Minahil Sharif

Email: ​minahilsharif16@gmail.com

Glycemic Index

The glycemic index (GI) is a measure of the blood glucose-raising potential of the
carbohydrate content of a food compared to a reference food (generally pure glucose).
Carbohydrate-containing foods can be classified as;
High- (≥70)
Moderate- (56-69)
Low-GI (≤55)​, relative to pure glucose (GI=100).

Consumption of high-GI foods causes a sharp increase in blood glucose concentration that
declines rapidly, whereas consumption of low-GI foods results in a lower blood glucose
concentration that declines gradually.

GLYCEMIC INDEX

Low GI = 55 or < Medium GI = 56 - 69 High GI = 70 or >

FOOD GI FOOD GI FOOD GI

Breakfast Cereal Breakfast Cereal Breakfast Cereal

All Bran 40 Mini Wheats 58 Branflakes 74

Muesli 40 Porridge 58 Cheerios 74

Oat Bran 50 Porridge 63 Cornflakes 80

oats

Rolled Oats 51 Nutrigrain 66 Puffed 80

Wheat

Special K 54 Shredded 67 Rice Krispies 82

oats

Staples Staples Staples

Wheat tortilla 30 Wild rice 57 Mashed 73

potatoes

Spaghetti 32 Basmati rice 58 French fries 75

Sweet 48 Baked 60 Short grain 83

potatoes potatoes white rice

White long 50 couscous 61 Glutinous 86

grain rice rice

Brown rice 50 Gnocchi 68 Instant rice 87

Bread Bread Bread

Soya and 36 White pita 57 White bread 71

linseed

Heavy mixed 45 Wholemeal 62 Bagel 72

grain rye

Whole wheat 49 Croissant 67 French 95

baguette

Fruits Fruits Fruits

Cherries 22 Bananas 58 Watermelon 80

Plums 24 Papaya 60 Dates 103

Grapefruit 25 Mango 60 - -

Peaches 28 Figs 61 - -

Apples 34 Raisins 64 - -

Oranges 40 Pineapple 66 - -

Strawberries 40 - - - -

Pears 41 - - - -

Grapes 43 - - - -

Coconut 45 - - - -

Kiwi 47 - - - -

Vegetables Vegetables Vegetable

Broccoli 10 Beetroot 64 Sweet 70

Potato

Cabbage 10 - - Pumkin 75

Chillies 10 - - Parnships 97

Red peppers 10 - - - -

Onions 10 - - - -

Cauliflower 15 - - - -

Raw Carrots 16 - - - -

Frozen peas 39 - - - -
Boiled Carrot 41 - - - -

Frozen 47 - - - -
Sweet corn

Legumes Legumes Legumes

Red lentils 21 Beans in 56 - -

tomato
sauce

Green lentils 30 - - - -

Yellow split 32 - - - -
peas

Butter beans 36 - - - -

Chickpeas 42 - - - -

Pinto beans 45 - - - -

Blackeyed 50 - - - -
beans

Canned 52 - - - -
kidney
beans

Dairy Dairy Dairy

Whole milk 31 Icecream 62 - -

Skimmed 32 - - - -
milk

Sweetened 33 - - - -
yogurt

Custard 35 - - - -

Chocolate 42 - - - -
milk

Soy milk 44 - - - -

Snacks Snacks Snacks

Hummus 6 Honey 58 Donuts 76

Peanuts 13 Digestives 59 Water 78

crackers

Walnuts 15 muffin 59 Pretzels 83

 Raisins 21 - - Rice cakes 87

Cashews 25 - - Scones 92

Nutella 33 - - - -

Snickers bar 41 - - - -

Milk 42 - - - -
chocolate

Sponge cake 46 - - - -

Jam 51 - - - -

Glycemic Load

The glycemic load (GL) is obtained by multiplying the quality of carbohydrate in a given food
(GI) by the amount of carbohydrate in a serving of that food.

GL​Food​ = (GI​Food​ x amount (g) of available carbohydrate​Food​ per serving)/100