The Glycemic Index of Foods List

In the glycemic index of foods list, foods are ranked depending on their effect on a person’s blood sugar level. These foods have a value of 0 to 100 and foods with low glycemic index value have the capability to release sugar slowly into the bloodstream, which can be help you stay satiated for a longer period due to the fact that the energy derided from it is being supplied in a steady rate. On the other hand, foods with high glycemic index values may cause a sharp spike in the blood glucose level and when this happens; your body will then release insulin in an equally rapid state to be able to lower down the blood sugar level. Due to this, you may still feel hungry even after eating or tired in short period of time. This will then result to snacking on high GI foods to be able to boost your energy levels up. This may become a cycle and the glycemic index  foods list can help you break that cycle.





The glycemic index of foods list presents you with various foods including their glycemic value. Based on its principles, foods with a glycemic value of 55 or less is a low glycemic food which is the best choices for you. Foods with a glycemic value of 70 and above are regarded as high glycemic foods and should be avoided.

If you are to base your diet on the glycemic index of foods list, make sure that you are familiar of the foods that have a low glycemic value. Based on the glycemic index of foods list, here are the foods which are considered to have low glycemic value and are often recommended:

  • Dairy products: yogurt with no sugar added, 1% or fat-free milk, sour cream, cheese, cream cheese, cottage cheese.
  • Cereals: untoasted muesli, cereal, bran and oats, rice bran.
  • Grains: buckwheat, bulgur, brown rice and barley.
  • Bread: whole wheat bread or high-fiber whole grain, grainy and heavy bread, breads made of coarse rye flour.
  • Legumes: dry lentils and beans.
  • Proteins: poultry, fish, meat, eggs, lean beef, skinless chicken.
  • Noodles and pasta: pasta made of high-fiber grains or whole grain.
  • Fruits: blackberries, strawberries, lemons, pears, grapefruits, peaches, cherries, blueberries, raspberries, plums, apples, grapes, and oranges.
  • Vegetables: broccoli, eggplant, celery, cucumber, lettuce, cabbage, tomatoes, asparagus, spinach, green beans.
  • Seeds and nuts: macadamia nuts, almonds, hazel nuts and flaxseeds.
  • Oils and fats: mayonnaise and sugar-free salad dressings, non-hydrogenated margarine, olive oil, fish oil which is very rich in omega-3 fatty acid, canola oil and flaxseed oil.

Foods from the glycemic index of foods list are most recommended due to the fact that it can stabilize the blood sugar level and can increase insulin resistance. Aside from that, this can help prevent and control diabetes and prevent various heart diseases. These foods can also help you maintain a normal weight or lose weight particularly those who are suffering from obesity. If you are not aware of the many benefits the glycemic index of foods list can provide you, then it is best to consult a dietician or a nutritionist for more information.

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Wheat Glycemic Index: Wheat Bread

Bread is broadly considered as one of man’s most staple food way back in the prehistoric times. Although it has journeyed very far, even today, its production remains the same. Grains are grounded into flour before moistened and kneaded into dough and then baked into perfection. So how can the wheat glycemic index help us?





With the introduction of the glycemic index guide there has been a revolution in the way people treat bread. Since then, breads are now easily categorized based on the scale which is prescribed by the glycemic index of foods. Breads with lower glycemic index values are more recommended since it can maintain a normal blood glucose level compared to breads with glycemic index values of 70 and above.

The development of the glycemic index chart has provided sharp differences between white bread and wheat bread, and has become the source of wheat glycemic index confusion for lots of individuals, particularly for those who are into dieting (see glycemic index diets). Based on the recommendation of the wheat glycemic index, it was said that wheat bread should be eaten most often since it belong to the moderate GI group with a scale of 56 to 69. On the other hand, wheat glycemic index for white bread is a little too high and was not recommended for dieters or diabetics (see diabetics glycemic index), or is said to be eaten less often.

Aside from the already mentioned differences between white bread and wheat bread, the wheat glycemic index indicates that wheat bread is a lot more nutritious than the white bread. Based on the wheat glycemic index, it has shown that wheat bread contains more fiber which can actually make you feel full longer. If you feel full, then there will be a huge chance that you will not be eating so often. Also, wheat bread can maintain your blood sugar level as well, which is a lot better than what reaction it will have when eating white bread.

The wheat glycemic index has also proven that wheat bread is a lot healthier than white bread not only because it is nutritious and fibrous, but because of the fact that the presence of fibers in wheat bread can be very helpful in suppressing one’s appetite for a longer period of time which makes us stop craving for more foods. Aside from that, due to the many process white bread has gone too, it is already stripped off of all the necessary nutrients and so it cannot be considered to be as healthy at all.

Last but not the least, wheat bread can also slowdown the elevation of an individual’s blood sugar level and so it is safer for those suffering from diabetes. It is true for everyone that each individual has its own unique process of digesting foods. But of course, regardless of how different the digestion is, it is still worth noting that wheat – and other kinds of foods aside from bread – can reap lots of benefits compared to foods which are white flour based.

These facts should be taken into consideration, particularly by those suffering from various diseases such as heart ailments, obesity and diabetes. If you still want to enjoy the taste of bread, then it is much better for you to opt for wheat bread instead of your favorite white bread.

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Glycemic Index Rice Values and How it Relates to Diabetes

If you are suffering from diabetes, it is essential for you to know the right amount of carbohydrates that you can consume to avoid complicating your condition. Most experts would advise 50 to 60 percent of a patient’s total daily calories from carbohydrates, and calories from fat should not be more than 30 percent.




For those who suffering from obesity, it was said that 40 percent of their calories should come from carbohydrates, with beans, fruits and vegetables as their main sources. Take note that carbohydrates have the greatest impact on our blood sugar level. Aside from that, monitoring the total grams of carbs consumed per meal can also be very helpful in controlling your blood glucose.

Generally, a balanced low-fat, healthy, low glycemic index diet with high fiber and loaded with minerals, antioxidant, phytochemical and vitamins is recommended for those suffering from diabetes or obesity. Diets which contain refined carbohydrates are absorbed rapidly and this can elevate the triglycerides as well as the blood glucose level after a meal. On the other hand, if your diet is composed mostly of complex carbohydrates, then it will be the other way around.

Using a glycemic index to plan your diet menu can be very helpful as it ranks the foods according to their carbohydrate contents and their glycemic response. Higher GI foods are the ones who can raise your blood sugar level rapidly while the ones who have lower GI value raise your blood sugar slowly.  Generally, foods with lower GI value are often recommended as they have better quality of carbohydrates. Aside from that, foods with low GI usually contain lower fat and calories, while being high on nutrients, antioxidants and fiber. Low GI foods can also help you improve your HDL level or what is known good cholesterol.

Rice is considered as a complex carbohydrate and has a glycemic index rice value of 55 or less with high fiber content. This characteristic is helpful for those suffering from diabetes as it can lower their blood glucose levels. Since the glycemic index rice value is low, rice is very safe to eat especially when consumed moderately. Remember to observe the portion size in every meal and the total calorie intake each day.

The glycemic index rice value, particularly of a brown rice, is a lot better compared to the white rice. Varieties of rice may seem identical but the milling process usually removes the husk which turns the grains of brown rice into white. The glycemic index rice value of white rice is mostly comprised of carbohydrates, and the nutrients in it are already stripped off during the milling process. This is the reason why the glycemic index rice value of brown rice is a lot better since it has 349 percent fiber, 185 percent B6, 203 percent vitamin E, and 219 percent magnesium.  Brown rice is a lot more balanced because it has 19 percent more protein. This is why it is noteworthy that the glycemic index rice value of brown rice is only 55 compared to the glycemic index rice value of white rice which is at 70.

Based on various studies, it was said that the development of conditions such as diabetes in later life is linked to too much consumption of foods that have high glycemic indices. It can therefore be said that rice is not the main reason why people suffer from diabetes and that diabetic individuals should be allowed to eat rice as long as it is within their total daily carbohydrate requirement and that it is moderately eaten.

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The Glycemic Index Food Chart and What You Need to Know About it

For some, the glycemic index food chart may be difficult to understand, especially if you are not very familiar with what every item is for. Before, the glycemic index chart was created for professionals and various individuals that needed a guide for choosing the proper kind of meals. If you fail to understand the results, then the chart may not seem very beneficial to you.





You should not look at the glycemic index food chart as an overwhelming list as this chart contains a wonderful concept that can guide anybody on their overall health and well-being.

Spending a little time analyzing the figures listed on the chart can make you easily comprehend with it. On the chart, values which are smaller than 55 indicates that the food has a low glycemic index. Middle values range from 55 to 70, and anything in excess of that indicates high glycemic index values.

People who do not take the time to analyze the glycemic index food chart may end up confused about several factors. You might even wonder how come a bagel has a glycemic index value of 70 which is a lot higher than a snicker candy bar which has a value of 42. This is due to the fact that a Snicker candy bar is not made up of chocolate alone. It also has peanuts which can help slowdown the digestion of the food items that you ate along with it due to its protein contents. This means your body will need additional time to digest the food that you ate and this will help you keep your blood sugar level down or at normal.

This is one of the main lessons of the glycemic index chart. If you feel like eating something that has a high glycemic index, you should combine it with something that contains protein or fats. Your white bread will not be a danger on your diet if you are to eat it with an egg, a peanut butter or a cream cheese as well.

This is the reason why it is important for you to be able to fully understand the chart first before looking for the benefits that it can provide you. if in case you are not well aware what the numbers are all about, the chart may only appear to you as an overwhelming list of haphazard numbers.

The glycemic index food chart can be definitely used by anyone, especially those suffering from diabetes, heart ailments, obesity, or those who just simply want to lose weight, and being able to fully understand the chart can be an excellent way to maintain your health and fitness which may then result to living a healthier lifetime.

Although it may take you some time to fully grasp the contents of the glycemic index food chart, you should not that it is worth it. but of course, you can already start eating healthy even before you fully gain control of the chart since you are aware what are the foods that are considered to be healthy and not. The advantage of learning the glycemic index food chart is that it can ultimately benefit you and you will know better from using it.

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The Glycemic Index Foods List

Today, the glycemic index foods list is being used to measure the effect of a certain food on a person’s blood sugar level. Foods with a GI value of 70 and above are considered high on the GI list and can rapidly increase your blood sugar level, while foods with a GI value of 55 and below are considered low on the glycemic index foods list and can only slowly increase the blood sugar level in a stable manner. If you are into high GI foods, you can be more prone to various health conditions, especially those who are overweight. On the other hand, a diet that is focused on low GI foods can help you maintain a normal weight, reduce the risk of various heart diseases, and control and prevent diabetes. Foods with low GI can also help keep the cholesterol level low, helps refrain from eating junk foods since it can make you feel full longer after meals, and can also prolong physical endurance.





The glycemic index foods list includes various items which are all categorized into high, medium and low GI foods. Several glycemic index foods list with a value of 55 and below include:

•Asparagus
•Broccoli
•Celery
•Cucumber
•Green beans, baby lima beans, canned pinto beans, canned baked beans
•Minestrone
•Peanuts
•Snow peas, dried peas
•Young summer squash
•Tomatoes, tomato soup
•Grape fruit
•Pearled barley
•Canned or fresh peaches
•Soy milk
•Fat-free milk
•Low-fat yogurt or artificially flavored
•Whole wheat pasta
•Carrots
•Artichoke
•Avocado
•Cauliflower
•Cabbage
•Eggplant
•Lettuce
•Peppers
•Zucchini
•Plum
•Peanuts
•Spinach
•Cherries
•Fettuccine
•Apple juice
•Custard
•Oranges
•Dried apricots
•Mars Snickers bar
•Canned chickpeas
•Grapes
•Canned lentil soup
•Parboiled rice, long grain rice
•Grapefruit juice
•Mushrooms
•Oat bran bread

Moderate Glycemic Index Food List with a GI value of 56 to 69

•Canned kidney beans
•Mango
•Fruit cocktail
•Raisins
•Figs
•Linguine
•Orange juice, cranberry juice cocktail
•Popcorn
•Muesli
•Brown rice, white rice
•Cantaloupe
•Banana
•Papaya
•Kiwi
•Apricots
•Oatmeal cookies
•Sweet potato
•Watermelon
•Sweet corn
•Pita bread
•Mini shredded wheat
•Blueberry muffin
•Cheese pizza
•Beet
•Bran Chex
•Blueberry muffin
•Hamburger bun
•Rye crisp bread

High Glycemic Index Foods List with a value of 70 and above includes:

•Broad beans
•Bagel
•Chips, corn chips
•Kaiser roll
•Bran flakes
•Cheerios
•Graham crackers, golden Grahams
•Doughnuts
•Frozen waffles
•Baguette
•Honey
•Mashed potato, baked potato
•Bread stuffing mix
•Wheat cream, puffed wheat
•French fries
•Grape nuts, grape nuts flakes
•Vanilla wafers
•Jelly beans
•Rice cake
•Corn Chex
•Pretzels
•Rice krispies
•Millet
•Pumpkin
•French bread
•Dates
•Parsnips
•Weetabix
•Tofu frozen dessert
•White rolls

If you are to follow a diet which is based on the glycemic index foods list, you should know that this can also be influenced by various factors such as activity, age and the person’s insulin level. The glycemic index foods list was presented to serve as a guide for those who wants to manage their weight and to prevent the risk of various health problems. What you need to take note of is that, foods with high glycemic value should be avoided but you do not have to sacrifice your favorites. If you think your best food is in the list of the ones with high GI, make sure that you combine it with protein and fats to be able to slow down its digestion and conversion into glucose. Combining foods is essential when following a diet based on the glycemic index foods list as well.

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Facts about the Glycemic Index and Load Index

The glycemic index and load is becoming more and more useful nowadays, especially in measuring the blood sugar’s response to consumed carbohydrates per gram from foods. For example, parsnip has a glycemic index which is almost as high as pure sugar at 98. If the face value is taken, this should be avoided by those who are on a diet.




This value may seem high because the GI rates the carbohydrate’s effects per gram instead of rating the parsnip’s total effects per gram. The sugar contents in minute amount of a parsnip are highly absorbable. The high GI rating for parsnips may seem to be misleading.

Due to this, the measurement is taken into account using a different method, and that is the glycemic load. The glycemic index and load goes hand-in-hand since the GL is obtained by multiplying the GI with the percent of carbohydrate present in a food. This way, the glucose and insulin response is measured per gram of food instead of per gram of carbohydrate-content in a food. The GL load of a parsnip has a value of 10 and glucose has a GL value of 100. Potato, which is considered the ultimate no-no for dieters, has a GL of 27 per serving. Knowing these, it would make more sense now than just basing everything on the GI.

Intervention trials were done conducted since it is more reliable and some were conducted to be able to evaluate that is based on the glycemic index and load, the low-GI diet. Thirty people were followed – those with high lipid levels – for 3 months and low-GI foods were replaced with higher GI foods during the 2nd month, but all other nutrients were kept the same. Researchers have seen improvements in LDL cholesterol, total cholesterol and triglycerides, but not with the HDL. Looking more closely on the results, it has shown that patients who have high triglycerides before the study began were the most beneficial. On another controlled trial, it was found that high carbohydrates and low glycemic load diet can optimize lipid profile compared to all other diets.

Analysis is another approach to the issue that focuses on the effects on insulin resistance. There are evidences that suggest the risk of heart diseases rises due to the body’s increased resistance to its own insulin. A certain study have shown that a diet based on glycemic index and load such as the low-GI diet against a high-GI diet can help improve the body’s insulin sensitivity, particularly in women who are at risk to heart diseases. The same results were obtain from a group of people suffering from severe heart diseases and a group of healthy people using a diet based on the glycemic index and load.

On the other hand, basing your diet on the glycemic index and load to be able to lose weight does not seem to be very impressive yet. The theoretical foundation was found to be weak and it appears to be using the wrong technique of ranking foods based on its effects on insulin. However, there are no evidences as well that a low-GI diet may cause harm and so if you think you are really losing weight through it, then you can just stick to it.

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Low Glycemic Index Diet Plan

A low glycemic index diet plan is often recommended to those who want to maintain the optimum level of their blood glucose. Aside from balancing the glucose level, it can also help you reduce weight. This type of diet can help you stabilize your blood sugar level and reduce your hunger at the same time by combining low glycemic carbohydrates with lean proteins.





To obtain optimum blood sugar level and to reduce weight, make sure to combine your low glycemic index diet plan with lots of proteins and omega 3 fatty acids. This is ideal to those who want to maintain a stable blood sugar as well particularly to those suffering from type 2 diabetes, insulin resistance and obesity. To be able to obtain your desired results, you have to follow this type of diet for at least a month. After doing so, you may choose to continue with a low glycemic index diet plan or you may switch into another diet plan of your choice.

If you are certain that you want to maintain a proper low glycemic index diet plan, then you can use the menus below as your pattern. These foods can also be a part of your diet menu.

For breakfast:

  • Cereals such as rolled oats, oat bran, porridge or natural muesli.
  • Breads such as linseed and soya bean, heavy mixed grain, sourdough wheat, whole grain pumpernickel or sourdough rye.
  • Vegetables such as frozen sweet corn, boiled carrots, broccoli, cabbage, tomatoes, green beans, onions, frozen green peas, raw carrots, aubergine or eggplant, cauliflower, mushroom, chilies, lettuce and red peppers.

For lunch and dinner:

  • Potatoes, egg, buckwheat, sweet potatoes, wheat tortilla, wheat pasta, meat ravioli, brown rice, yam or noodles.

For a sample low glycemic index diet plan recipe, you may try having Tuna Steak with Apricot compote. This recipe can help you keep a well-balanced blood sugar level.

Ingredients:
1 tuna steak
8 dried apricots
1 tbsp. brandy
2 tbsp. olive oil
Pepper
½ small red onion
1 medium-sized tomato
1 tbsp. balsamic vinegar
½ tbsp. dried thyme
A few crisp lettuce leaves

Preparation:
To start with, finely chop ½ tomato and dried apricot. Put it in a blender and add the brandy, vinegar, thyme, olive oil and pepper. Mix all ingredients well. Marinate the tuna in the sauce for 30 minutes at room temperature. Slice the onion and fry for 2 minutes. Slice the remaining tomato and apricot and fry it together with the onion. Lay the fried onions, tomatoes and apricots on a well-washed lettuce. Fry the tuna and everything else together until the fish turns red.

There are actually lots of low glycemic index diet plan recipes available. You may try looking for some on the internet or in cookbooks or magazines. These recipes are often recommended to those suffering from various heart conditions, obesity, high blood pressure, diabetes, obesity and to those who wants to lose or maintain a normal weight.

If you are not familiar with the low glycemic index diet plan, you may ask a dietician, a nutritionist, or even your physician for some advice and for further explanations, and to be able to get help on how to get started.

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