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Glycemic Index Assessments

Question

Is there and quick and simple way of distinguishing between a high GI and low GI food? There seems to be numerous listings of GI indexes, but I'm wanting to know if there is a way of distinguishing between food simply by looking at it.

Answer

There are some ways to generalize what foods have a higher glycemic index than other. You’ll usually find that the more processed something is the higher the glycemic index is. This can be seen by looking at the charts below – for example whole wheat has a GI of 41, while whole wheat bread has a GI of 72. Just by making the grain into a bread it raises the GI by almost half. Fruits usually have a high glycemic index because of their fructose. The best way to avoid high GI foods is to eat only “whole foods;” these are foods that are not processed; I tell my clients, “if it didn’t grow out of the ground or have a heart beat, don’t eat it.” For more info see my PTontheNET.com article Truth in Nutrition.

FOOD	GLYCEMIC INDEX	FOOD	GLYCEMIC INDEX
Beans
Baby lima	32	Baked Bean	43
Black Bean	30	Brown Bean	38
Butter Bean	31	Chickpeas	33
Kidney Bean	27	Navy Bean	38
Pinto Bean	42	Red Lentils	27
Split Peas	32	Soy Beans	18

Breads

Bagel	72	Kaiser roll	73
Pita	57	Pumpernickel	49
Rye	64	Rye, whole	50
White	72	Whole wheat	72
Waffles	76

Cereals

All Bran	44	Bran Chex	58
Cheerios	74	Corn Bran	75
Corn Chex	83	Cream of Wheat	66
Crispix	87	Grapenuts	67
Grapenuts Flakes	80	Life	66
Mueslix	60	NutriGrain	66
Oatmeal	53	Oatmeal 1minute	66
Puffed Wheat	74	Puffed Rice	90
Rice Bran	19	Rice Chex	89
Rice Krispies	82

Cookies

Oatmeal	55	Shortbread	64
Vanilla Wafers	77

Crackers

Rye crackers

Saltine crackers

Desserts

Angel food cake	67	Bran muffin	60
Danish	59	Fruit bread	47
Pound Cake	54	Sponge Cake	46

Fruit

Apple	38	Apricot, canned	64
Apricot, dried	30	Banana	62
Banana, unripe	30	Cherries	22
Fruit cocktail	55	Grapefruit	25
Grapes	43	Kiwi	52
Mango	55	Orange	43
Pear	36	Pineapple	66
Plum	24	Raisins	64
Strawberries	32	Watermelon	72

Grains

Barley	22	Brown rice	59
Buckwheat	54	Bulgar	47
Chickpeas	36	Cornmeal	68
Hominy	40	Millet	75
Rice, instant	91	Rice, parboiled	47
Rye	34	Sweet corn	55
Wheat, whole	41	Rice, white	100
Amylose	59

Juices

Apple	41	Grapefruit	48
Orange	55	Pineapple	46

Milk Products

Chocolate milk	34	Ice cream	50
Milk	34	Yogurt	38

Pasta

Brown rice pasta	92	Linguine, durham	50
Macaroni	46	Macaroni & cheese	64
Spaghetti	40	Spaghetti, protein enriched	28
Vermicelli	35

Craig Burris CPT, CES, CHEK I

http://www.peakphysique.net/

craig@peakphysique.net

952-270-5057

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