Foods with a low glycemic load: Low-glycemic index diet: What’s behind the claims?
Glycemic Index Chart | Free Glycemic Index Food List
Glycemic Index Chart | Free Glycemic Index Food List
Wondering where your favorite foods fall on the Glycemic Index chart? The convenient listing here can help you keep your blood-sugar levels under control.
By Chandra Johnson-Greene • June 22, 2020
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Medically reviewed by Chris Iliades, MD
The Glycemic Index (GI) chart shows how much and how quickly a carbohydrate-containing food raises your blood-sugar levels.
The lower a food is on the GI, the lower the effect on your blood sugar.
The standardized Glycemic Index ranges from 0 to 100. Zero-glycemic foods—those without carbohydrates—include items like meats, fish, and oils. Pure sugar has a glycemic index of 100. Low-glycemic foods have a glycemic load of 55 or lower and include most fruits and vegetables, beans, dairy, and some grains. Foods such as bananas, raisins, and sweet potatoes are considered to be medium-glycemic foods and are ranked between 56 and 69. High-glycemic foods are ranked at 70 and above and include table sugar, ice cream, and other heavily processed foods that are high in calories and fat.
Glycemic Index Charts: Low, Medium, and High
The glycemic index charts below lists common foods followed by their serving size and glycemic index number, according to the GI Database compiled by the University of Sydney and cited by the USDA. They are grouped according to range and food type.
Low Glycemic Index Foods | Medium Glycemic Index Foods | High Glycemic Index Foods
| LOW GLYCEMIC INDEX (55 or less) | |
| Fruits | |
| Apples (120g) | 40 |
| Apple juice (250g) | 39 |
| Apricots, dried (60g) | 32 |
| Bananas (120g) | 47 |
| Fruit cocktail (120g) | 55 |
| Grapefruit (120g) | 25 |
| Grapes (120g) | 43 |
| Mangoes (120g) | 51 |
| Oranges, raw (120g) | 48 |
| Peaches, canned in light syrup (120g) | 52 |
| Pineapple (120g) | 51 |
| Plums (120g) | 53 |
| Strawberries (120g) | 40 |
| Vegetables | |
| Carrot juice (250g) | 43 |
| Carrots, raw (80g) | 35 |
| Corn, sweet (80g) | 55 |
| Lima beans, baby, frozen (150g) | 32 |
| Parsnips, peeled boiled (80g) | 52 |
| Potato, white, boiled (150g) | 54 |
| Tomato soup (250 g) | 38 |
| Grains, Breads & Cereals | |
| Barley (150g) | 22 |
| Basmati rice (150g) | 52 |
| Bran cereal (30g) | 43 |
| Brown rice, steamed (50g) | 50 |
| Bulgur wheat, whole, cooked (150g) | 46 |
| Chickpeas (150g) | 36 |
| Instant noodles (180g) | 52 |
| Instant oatmeal (25 g) | 50 |
| Mixed grain bread (30g) | 52 |
| Oat bran bread (30g) | 44 |
| Rye kernel bread (30 g) | 41 |
| Rye flour bread, 50% rye flour, 50% wheat flour (30g) | 50 |
| Water crackers, whole grain, sesame seeds (25g) | 53 |
| White rice, boiled (150g) | 47 |
| Dairy and Dairy Alternatives | |
| Skim milk (250g) | 32 |
| Soy milk (250g) | 43 |
| Nuts and Legumes | |
| Black beans (150g) | 30 |
| Butter beans (150g) | 36 |
| Cashews (50g) | 25 |
| Kidney beans (150g) | 29 |
| Kidney beans, canned (150g) | 52 |
| Lentils, canned (150g) | 42 |
| Split peas, yellow, boiled (150g) | 25 |
| Snacks & Sweets | |
| Blueberry muffin (60g) | 50 |
| Cake, pound (50g) | 38 |
| Corn chips (50g) | 42 |
| Hummus (30g) | 6 |
| Ice cream, full-fat, French vanilla (50g) | 38 |
| Ice cream, low-fat, vanilla, “light” (50g) | 46 |
| Oatmeal cookies (25g) | 54 |
| Snickers (60g) | 43 |
| Sponge cake (63g) | 46 |
| Strawberry jam (30g) | 51 |
| Sushi (100g) | 55 |
| MEDIUM GLYCEMIC INDEX (between 56 and 69) | |||
| Fruits | |||
| Apricots, canned with light syrup (120g) | 64 | ||
| Cantaloupe (120g) | 65 | ||
| Cherries | 63 | ||
| Figs, dried | 61 | ||
| Dates (60g) | 62 | ||
| Kiwifruit (120g) | 58 | ||
| Peaches, fresh (120g) | 56 | ||
| Raisins (60g) | 64 | ||
| Nuts and Legumes Black bean soup (250g) | 64 | ||
| Split pea soup (250g) | 60 | ||
| Vegetables | |||
| Beetroot | 64 | ||
| Pumpkin (80g) | 66 | ||
| Sweet potato, boiled, (150g) | 61 | ||
| Grains, Breads & Cereals | |||
| All-Bran (30 g) | 60 | ||
| Bagel, white (70 g) | 69 | ||
| Bran Buds cereal (30g) | 58 | ||
| Bran Chex cereal (30g) | 58 | ||
| Gnocchi (180g) | 68 | ||
| Couscous (150g) | 65 | ||
| Hamburger bun (30g) | 61 | ||
| Life cereal (30g) | 66 | ||
| Linguine, fresh, boiled (180g) | 61 | ||
| Macaroni and cheese, boxed (180g) | 64 | ||
| Muesli bars, with dried apricot (30g) | 61 | ||
| Oat kernel bread (30g) | 65 | ||
| Pumpernickel bread (30g) | 56 | ||
| Pancakes, homemade (80g) | 66 | ||
| Pita bread, white (30g) | 57 | ||
| Rye crisp-bread (25g) | 63 | ||
| Shredded Wheat cereal (30g) | 67 | ||
| Special K cereal (30g) | 69 | ||
| Taco shells (20g) | 68 | ||
| Wild rice (150g) | 57 | ||
| Snacks & Sweets | |||
| Bran muffin (57g) | 60 | ||
| Cake, angel food (50g) | 67 | ||
| Croissant (57g) | 67 | ||
| Honey, pure (25g) | 58 | ||
| Nutri-Grain bar (30g) | 66 | ||
| Pastry (57g) | 59 | ||
| Shortbread cookies | 64 | ||
| Stoned Wheat Thins (25g) | 67 | ||
| Sugar, table (25g) | 65 | ||
| HIGH GLYCEMIC INDEX (70 and higher) | |
| Fruits | |
| Watermelon (120g) | 80 |
| Vegetables | |
| Rutabaga (15 g) | 72 |
| Potato, instant, mashed, (150g) | 88 |
| Potato, mashed (150g) | 83 |
| Potato, microwaved (150g) | 93 |
| Grains, Breads & Cereals | |
| Barley flour bread, 50% wheat flour, 50% course barley flour (30g) | 74 |
| Bread stuffing (30g) | 74 |
| Cheerios (30g) | 74 |
| Corn Flakes (30g) | 79 |
| French baguette (30g) | 95 |
| French bread, fermented with leaven (30g) | 80 |
| Gluten-free bread, multigrain (30g) | 79 |
| Golden Grahams cereal (30g) | 71 |
| Grape Nuts cereal (30g) | 75 |
| Kaiser roll (30g) | 73 |
| Muesli (30g) | 86 |
| Rice cakes, white (25g) | 82 |
| Rice Chex (30g) | 89 |
| Rice Krispies (30g) | 82 |
Rice, instant, cooked 6 min. (150g) | 87 |
| Tapioca, boiled with milk (250g) | 81 |
| Total cereal (250g) | 76 |
| Waffles (35g) | 76 |
| White bread (30g) | 70 |
| Dairy and Dairy Alternatives | |
| Tofu, frozen dessert, non-dairy (50g) | 115 |
| Nuts and Legumes | |
| Broad beans (80g) | 79 |
| Snacks & Sweets | |
| Corn syrup, dark (30g) | 90 |
| Doughnuts, cake (47g) | 76 |
| French fries (150g) | 75 |
| Gatorade (250g) | 78 |
| Glucose (10g) | 96 |
| Graham crackers (25g) | 74 |
| Jelly beans (30g) | 80 |
| Life Savers, peppermint (30g) | 70 |
| Maltose (50g) | 105 |
| Pizza, cheese (100g) | 80 |
| Pretzels (30g) | 83 |
| Vanilla wafers (25g) | 77 |
GLYCEMIC LOAD: A BETTER WAY TO TO MEASURE CARB CONSUMPTION
As we’ve already discussed, the glycemic index (GI) is a numerical system that measures how much of a rise in circulating blood sugar a carbohydrate triggers—the higher the number, the greater the blood sugar response.
The glycemic load (GL) is a relatively newer and better way to assess the impact of carbohydrate consumption on your blood sugar. The glycemic load gives a fuller picture than does glycemic index alone; it takes into account how much carbohydrate is in a serving of a particular food. You need to know both GI and GL to understand a food’s effect on blood sugar.
Take watermelon as an example. If you use the glycemic index to try and decide what’s best to eat, you might avoid watermelon because it has a high glycemic index of 80. (A glycemic index of 70 or more is high, 55 or less is low.) But there aren’t a lot of carbohydrates in a serving of watermelon (it’s mostly water), so the glycemic load is relatively low, at 5. (A glycemic load of 20 or more is high, 10 or less is low.)
Another example is beans. Lentils or pinto beans have a glycemic load that is approximately three times lower than instant mashed potatoes, for example, and therefore will not cause large spikes in blood-sugar levels.
Stabilizing your blood sugar is accomplished by lowering the overall glycemic load of your diet. Actually studying the glycemic loads of various foods is an interesting exercise, but it isn’t necessary as long as you eat regularly, choose the right carbs, and avoid white flour and sugars.
FYI
Fran C. Grossman, RD, MS, CDE, CDN, Nutrition at the Ichan School of Medicine at Mount Sinai, answers a common question about low glycemic index foods.
Q : A friend has managed to control her diabetes by following a “GI diet.” Can you shed light on what she means, since I don’t think she is referring to the “Meals Ready to Eat” used by the military!
A: Your friend is definitely not referring to MREs! It sounds as if the diet she’s following is based on what’s called the “Glycemic Index,” or GI, which is a measure of a food’s ability to raise blood sugar levels compared with a reference food (either glucose or white bread).
High GI foods—which are assigned a value of 70 and above—cause blood sugar to spike, which may contribute to poor eating behaviors. Low GI foods (with a value below 55) cause blood sugar to rise more slowly, which helps regulate the appetite.
Studies suggest that following the GI diet may help diabetics better manage their blood sugar, and there also is evidence the diet may help people maintain a healthy weight. This is likely because the diet prioritizes unrefined grains, which are low in calories, and fiber-rich—because fiber takes longer to digest, the GI diet may help you feel fuller for longer, meaning you’ll be less likely to snack between meals. However, the diet can be tricky to manage, since a food’s GI can change depending on how it is cooked or processed, and if it is eaten with other foods.
Ed. note: You can find out more about the GI at this National Institutes of Health page and at this Science Daily page.
Originally published in 2016, this post is regularly updated.
As a service to our readers, University Health News offers a vast archive of free digital content. Please note the date published or last update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Tags: appetite, blood sugar, blood sugar levels, calories, carrot juice, carrots, corn, corn syrup, dairy, dairy alternatives, dates, diabetes, diabetics, diet, ed, exercise, fiber, food, glucose, gluten, Glycemic index, glycemic load, health, healthy weight, high glycemic, high glycemic index, honey, low gi, low gi foods, low glycemic index, low glycemic index foods, milk, nutrition, nuts, peppermint, potatoes, processed foods, serving size, soy, soy milk, sugar, sugar levels, the gi diet, the glycemic index, vegetables, wheat cereal, whole grain
Chandra has been the Audience Development Editor at Belvoir Media Group since 2016.
Prior to joining the company, Chandra held various writing, editing, PR and social media roles at HooplaHa-Only … Read More
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International Tables of Glycemic Index and Glycemic Load Values: 2008 | Diabetes Care
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Clinical Care / Education / Nutrition / Psychosocial Research|
December 01 2008
Fiona S. Atkinson, RD;
Kaye Foster-Powell, RD;
Jennie C.
Brand-Miller, PHD
Corresponding author: J. Brand-Miller, [email protected]
Diabetes Care 2008;31(12):2281–2283
https://doi.org/10.2337/dc08-1239
Article history
Received:
July 08 2008
Accepted:
September 13 2008
PubMed:
18835944
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Fiona S.
Atkinson, Kaye Foster-Powell, Jennie C. Brand-Miller; International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 1 December 2008; 31 (12): 2281–2283. https://doi.org/10.2337/dc08-1239
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OBJECTIVE—To systematically tabulate published and unpublished sources of reliable glycemic index (GI) values.
RESEARCH DESIGN AND METHODS—A literature search identified 205 articles published between 1981 and 2007. Unpublished data were also included where the data quality could be verified.
The data were separated into two lists: the first representing more precise data derived from testing healthy subjects and the second primarily from individuals with impaired glucose metabolism.
RESULTS—The tables, which are available in the online-only appendix, list the GI of over 2,480 individual food items. Dairy products, legumes, and fruits were found to have a low GI. Breads, breakfast cereals, and rice, including whole grain, were available in both high and low GI versions. The correlation coefficient for 20 staple foods tested in both healthy and diabetic subjects was r = 0.94 (P < 0.001).
CONCLUSIONS—These tables improve the quality and quantity of GI data available for research and clinical practice.
The relevance of dietary glycemic index (GI) and glycemic load (GL) is debated. While the World Health Organization (1), the American Diabetes Association (2), Diabetes UK (3), and the Canadian Diabetes Association (4) give qualified support for the concept, many health professionals still consider GI and GL complex and too variable for use in clinical practice (5).
The availability of reliable tables of GI is critical for continuing research and resolution of the controversy. New data have become available since previous tables were published in 2002 (6). Our aim was to systematically tabulate published and unpublished sources of reliable GI values, with derivation of the GL.
We conducted a literature search of MEDLINE from January 1981 through December 2007 using the terms “glyc(a)emic index” and “glyc(a)emic load.” We restricted the search to human studies published in English using standardized methodology. We performed a manual search of relevant citations and contacted experts in the field. Unpublished values from our laboratory and elsewhere were included. Values listed in previous tables (6,7) were not automatically entered but reviewed first. Final data were divided into two lists. Values derived from groups of eight or more healthy subjects were included in the first list. Data derived from testing individuals with diabetes or impaired glucose metabolism, from studies using too few subjects (n ≤ 5), or showing wide variability (SEM > 15) were included in the second list.
Some foods were tested in only six or seven normal subjects but otherwise appeared reliable and were included in the first list. Two columns of GI values were created because both glucose and white bread continue to be used as reference foods. The conversion factor 100/70 or 70/100 was used to convert from one scale to the other. In instances where other reference foods (e.g., rice) were used, this was accepted provided the conversion factor to the glucose scale had been established. To avoid confusion, the glucose scale is recommended for final reporting. GL values were calculated as the product of the amount of available carbohydrate in a specified serving size and the GI value (using glucose as the reference food), divided by 100. Carbohydrate content was obtained from the reference paper or food composition tables (8). The relationship between GI values determined in normal subjects versus diabetic subjects was tested by linear regression. Common foods (n = 20), including white bread, cornflakes, rice, oranges, corn, apple juice, sucrose, and milk were used for this analysis.
Tables A1 and A2 (available in an online appendix at http://dx.doi.org/10.2337/dc08-1239) list 2,487 separate entries, citing 205 separate studies. Table A1, representing reliable data derived from subjects with normal glucose tolerance, contains 1,879 individual entries (75% of the total). Table A2 contains 608 entries, of which 491 values were determined in individuals with diabetes or impaired glucose metabolism (20% of the total). The correlation coefficient for 20 foods tested in both normal and diabetic subjects was r = 0.94 (P < 0.001; line of best fit y = 0.9x + 9.7 where x is the value in normal subjects). Table A2 also lists 60 values derived from groups of five or fewer subjects and 57 values displaying wide variability (SEM >15). A summary table (Table 1) comprising values for 62 common foods appears below. More reliable values are available for many foods, including carrots (GI = 39) and bananas (GI = 51).
The 2008 edition of tables of GI and GL has doubled the amount of data available for research and other applications.
Most varieties of legumes, pasta, fruits, and dairy products are still classified as low-GI foods (55 or less on the glucose reference scale). Breads, breakfast cereals, rice, and snack products, including whole-grain versions, are available in both high- (70 or greater) and low-GI forms. Most varieties of potato and rice are high GI, but lower GI cultivars were identified. Many confectionary items, such as chocolate, have a low GI, but their high saturated fat content reduces their nutritional value. The GI should not be used in isolation; the energy density and macronutrient profile of foods should also be considered (1). The high correlation coefficient (r = 0.94) between values derived from testing the same foods in normal and diabetic subjects indicates that GI values in Table A1 are relevant to dietary interventions in people with diabetes.
Although data quality has been improved, many foods have been tested only once in 10 or fewer subjects, and caution is needed.
Repeated testing of certain products indicates that white and wholemeal bread have remained remarkably consistent over the past 25 years, but other products appear to be increasing in GI. This secular change may arise because of efforts on the part of the food industry to make food preparation more convenient and faster cooking. Some foods, such as porridge oats, show variable results, which may reflect true differences in refining and processing that affect the degree of starch gelatinization (9). Users should note that manufacturers sometimes give the same product different names in different countries, and in some cases, the same name for different items. Kellogg’s Special K and All-Bran, for example, are different formulations in North America, Europe, and Australia.
Assignment of GI values to foods requires knowledge of local foods. Ideally, branded product information is available because manufacturers prepare and process foods, particularly cereal products, in different ways.
This variability is not unique to the GI but true of many nutrients, including saturated fat and fiber. In the absence of specific product GI information, these tables provide the basis for extrapolation. In the case of low-carbohydrate products, a GI value of 40 for vegetables, 70 for flour products, and 30 for dairy foods could be assigned.
In summary, the 2008 edition of the international tables of GI improves the quality and quantity of reliable data available for research and clinical practice. The data in Table A1 should be preferred for research and coding of food databases. The values listed in Table A2 may be helpful in the absence of other data.
Table 1—
The average GI of 62 common foods derived from multiple studies by different laboratories
| High-carbohydrate foods
. |
. | Breakfast cereals
. |
.  | Fruit and fruit products
. |
. | Vegetables
. |
. |
|---|---|---|---|---|---|---|---|
| White wheat bread* | 75 ± 2 | Cornflakes | 81 ± 6 | Apple, raw† | 36 ± 2 | Potato, boiled | 78 ± 4 |
| Whole wheat/whole meal bread | 74 ± 2 | Wheat flake biscuits | 69 ± 2 | Orange, raw† | 43 ± 3 | Potato, instant mash | 87 ± 3 |
| Specialty grain bread | 53 ± 2 | Porridge, rolled oats | 55 ± 2 | Banana, raw† | 51 ± 3 | Potato, french fries | 63 ± 5 |
| Unleavened wheat bread | 70 ± 5 | Instant oat porridge | 79 ± 3 | Pineapple, raw | 59 ± 8 | Carrots, boiled | 39 ± 4 |
| Wheat roti | 62 ± 3 | Rice porridge/congee | 78 ± 9 | Mango, raw† | 51 ± 5 | Sweet potato, boiled | 63 ± 6 |
| Chapatti | 52 ± 4 | Millet porridge | 67 ± 5 | Watermelon, raw | 76 ± 4 | Pumpkin, boiled | 64 ± 7 |
| Corn tortilla | 46 ± 4 | Muesli | 57 ± 2 | Dates, raw | 42 ± 4 | Plantain/green banana | 55 ± 6 |
| White rice, boiled* | 73 ± 4 | Peaches, canned† | 43 ± 5 | Taro, boiled | 53 ± 2 | ||
| Brown rice, boiled | 68 ± 4 | Strawberry jam/jelly | 49 ± 3 | Vegetable soup | 48 ± 5 | ||
| Barley | 28 ± 2 | Apple juice | 41 ± 2 | ||||
| Sweet corn | 52 ± 5 | Orange juice | 50 ± 2 | ||||
| Spaghetti, white | 49 ± 2 | ||||||
| Spaghetti, whole meal | 48 ± 5 | ||||||
| Rice noodles† | 53 ± 7 | ||||||
| Udon noodles | 55 ± 7 | ||||||
| Couscous† | 65 ± 4 |
| High-carbohydrate foods
.  |
. | Breakfast cereals
. |
. | Fruit and fruit products
. |
. | Vegetables
. |
. |
|---|---|---|---|---|---|---|---|
| White wheat bread* | 75 ± 2 | Cornflakes | 81 ± 6 | Apple, raw† | 36 ± 2 | Potato, boiled | 78 ± 4 |
| Whole wheat/whole meal bread | 74 ± 2 | Wheat flake biscuits | 69 ± 2 | Orange, raw† | 43 ± 3 | Potato, instant mash | 87 ± 3 |
| Specialty grain bread | 53 ± 2 | Porridge, rolled oats | 55 ± 2 | Banana, raw† | 51 ± 3 | Potato, french fries | 63 ± 5 |
| Unleavened wheat bread | 70 ± 5 | Instant oat porridge | 79 ± 3 | Pineapple, raw | 59 ± 8 | Carrots, boiled | 39 ± 4 |
| Wheat roti | 62 ± 3 | Rice porridge/congee | 78 ± 9 | Mango, raw† | 51 ± 5 | Sweet potato, boiled | 63 ± 6 |
| Chapatti | 52 ± 4 | Millet porridge | 67 ± 5 | Watermelon, raw | 76 ± 4 | Pumpkin, boiled | 64 ± 7 |
| Corn tortilla | 46 ± 4 | Muesli | 57 ± 2 | Dates, raw | 42 ± 4 | Plantain/green banana | 55 ± 6 |
| White rice, boiled* | 73 ± 4 | Peaches, canned† | 43 ± 5 | Taro, boiled | 53 ± 2 | ||
| Brown rice, boiled | 68 ± 4 | Strawberry jam/jelly | 49 ± 3 | Vegetable soup | 48 ± 5 | ||
| Barley | 28 ± 2 | Apple juice | 41 ± 2 | ||||
| Sweet corn | 52 ± 5 | Orange juice | 50 ± 2 | ||||
| Spaghetti, white | 49 ± 2 | ||||||
| Spaghetti, whole meal | 48 ± 5 | ||||||
| Rice noodles† | 53 ± 7 | ||||||
| Udon noodles | 55 ± 7 | ||||||
| Couscous† | 65 ± 4 |
| Dairy products and alternatives
.  |
. | Legumes
. |
. | Snack products
. |
. | Sugars
. |
. |
|---|---|---|---|---|---|---|---|
| Milk, full fat | 39 ± 3 | Chickpeas | 28 ± 9 | Chocolate | 40 ± 3 | Fructose | 15 ± 4 |
| Milk, skim | 37 ± 4 | Kidney beans | 24 ± 4 | Popcorn | 65 ± 5 | Sucrose | 65 ± 4 |
| Ice cream | 51 ± 3 | Lentils | 32 ± 5 | Potato crisps | 56 ± 3 | Glucose | 103 ± 3 |
| Yogurt, fruit | 41 ± 2 | Soya beans | 16 ± 1 | Soft drink/soda | 59 ± 3 | Honey | 61 ± 3 |
| Soy milk | 34 ± 4 | Rice crackers/crisps | 87 ± 2 | ||||
| Rice milk | 86 ± 7 |
| Dairy products and alternatives
.  |
. | Legumes
. |
. | Snack products
. |
. | Sugars
. |
. |
|---|---|---|---|---|---|---|---|
| Milk, full fat | 39 ± 3 | Chickpeas | 28 ± 9 | Chocolate | 40 ± 3 | Fructose | 15 ± 4 |
| Milk, skim | 37 ± 4 | Kidney beans | 24 ± 4 | Popcorn | 65 ± 5 | Sucrose | 65 ± 4 |
| Ice cream | 51 ± 3 | Lentils | 32 ± 5 | Potato crisps | 56 ± 3 | Glucose | 103 ± 3 |
| Yogurt, fruit | 41 ± 2 | Soya beans | 16 ± 1 | Soft drink/soda | 59 ± 3 | Honey | 61 ± 3 |
| Soy milk | 34 ± 4 | Rice crackers/crisps | 87 ± 2 | ||||
| Rice milk | 86 ± 7 |
Data are means ± SEM.
*
Low-GI varieties were also identified.
†
Average of all available data.
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Published ahead of print at http://care.
diabetesjournals.org on 3 October 2008.
J.B.M. is the director of a not-for-profit GI-based food endorsement program in Australia. F.S.A. is employed to manage the University of Sydney GI testing service.
Readers may use this article as long as the work is properly cited, the use is educational and not for profit, and the work is not altered. See http://creativecommons.org/licenses/by-nc-nd/3.0/ for details.
The costs of publication of this article were defrayed in part by the payment of page charges. This article must therefore be hereby marked “advertisement” in accordance with 18 U.S.C Section 1734 solely to indicate this fact.
Supplementary data
Supplemental Table- pdf file
Supplemental Table- pdf file
Supplemental Material- doc file
Low glycemic food development
Evidence is mounting that eating low glycemic index (GI) foods is the preferred choice for maintaining health, including weight control[1].
The European DIOGENES project has shown that a moderately high protein diet combined with a low glycemic index food is the best strategy for long-term weight control[2]. Low glycemic index diets have been shown to be beneficial in diseases such as type 2 diabetes, coronary heart disease, and some cancers. 28 clinical studies have demonstrated that high-fiber, low-glycemic index diets can significantly lower total and LDL cholesterol levels, independent of weight loss[3].
Lowering the glycemic index is also relevant for athletes. Food GI control can be a useful tool to help athletes choose the right type of carbohydrate to consume both pre and post workout. Research confirms that a low GI pre-workout meal results in better blood glucose maintenance during exercise and a higher rate of fat oxidation. This can lead to a decrease in muscle glycogen utilization during prolonged exercise and therefore increased endurance. Eating a high GI meal before exercise can lead to the negative effects of peak plasma glucose concentrations before exercise and then hypoglycemia occurring within the first 30 minutes of the exercise period.
In this article, we will understand the terminology accepted in this area and offer technologists solutions that can be used in the development of food products with a lower glycemic index.
Terms
Blood glucose levels rise when we eat foods containing carbohydrates. How high it rises and how long it stays high depends on the size of the portion, the amount of carbohydrates in the food eaten, what kind of carbohydrates it contains, as well as several other factors.
Not all carbohydrates have the same effect on blood glucose levels. Some are very easily absorbed by the body, and therefore quickly turn into glucose, while others take longer for the body to break down. In addition, the rate of absorption of carbohydrates is affected by the amount of fat, protein and dietary fiber contained in food, as well as the consistency of the product.
At present, such terms as “complex carbohydrates” and “simple sugars” are already recognized as having no significant nutritional or physiological significance.
Many high molecular weight carbohydrates (polysaccharides), such as maltodextrins and starches, are broken down very quickly by digestive enzymes and converted into glucose, sometimes even faster than sugar. In this regard, the World Health Organization (WHO/FAO) recommends that these terms be discontinued and replaced by the terms “total carbohydrate content of food” and “glycemic index”.
Glycemic index
There is a generally accepted indicator that quantifies the ability of various food ingredients and prepared foods to affect the level of glucose in the blood after a meal – the glycemic index (GI). According to the standardized GI measurement methodology, volunteers consume a food product on an empty stomach of a weight that is calculated to contain 50 grams of carbohydrates [4]. After that, within 2 hours, their blood glucose level is measured and compared with the results of taking 50 grams of pure glucose, the glycemic index of which is taken as 100.
Only digestible carbohydrates, including sugar alcohols, are taken into account.
Food raw materials, food additives and finished food products, according to their glycemic index, are usually divided into three groups:
low GI | less than or equal to 55 |
Average GI | 56-69 |
high GI | 70 and over |
The figure schematically shows the dynamics of blood glucose levels after eating foods with a low and high glycemic index with an equal content of carbohydrates in them.
It can be seen that foods with a high glycemic index lead to a sharp increase in the level of glucose (hyperglycemia) in the blood, followed by a drop below the initial level, which causes weakness and a sharp exacerbation of hunger – postprandial hypoglycemia.
Such metabolic “swings” just lead to an exacerbation of chronic diseases and an increase in body weight.
Glycemic load
Some vegetables have a high GI. Does this mean that they should be avoided? Definitely not, because, unlike potatoes and grains, these vegetables do not contain many carbohydrates. As mentioned above, for a comprehensive assessment of a food product, three characteristics must be taken into account:
- portion weight;
- carbohydrate content of the product;
- glycemic index of the product.
That is why, in relation to the finished food product, it is recommended to use the concept of glycemic load (GL), which combines all three of the above characteristics.
GL = GI x Carbohydrate content (g) per serving ÷ 100.
According to the level of glycemic load on the body, any food or diet can also be classified into one of three groups:
Low GL | 10 or less |
Average GL | 11 – 19 |
High GL | 20 or more |
GI and GL database
The University of Sydney, which is the most respected scientific institution in this field, maintains a database of glycemic indexes and glycemic load, available to all interested parties[5].
Let’s try to do a search in this database and analyze the data obtained.
Apple
One 120g apple has a GI of 40 and contains 16 grams of carbs.
GL = 40 x 16/100 = 6.4
Thus, by eating one apple, you give a low glycemic load on your body, equal to 6.4 units.
Coca-Cola
If you drink a glass of sugar-containing Coca-Cola (250 ml), then the load will be average:
GL = 63 x 26/100 = 16.4
If you immediately drink a large portion (0.5 l) of this drink, then the glycemic load will become unacceptably high:
GL = 63 x 52/100 = 32.8
Spaghetti, boiled
A standard serving (180 g) of spaghetti has a high glycemic load.
GL = 42 x 48/100 = 20.2
Popcorn
One small serving of popcorn (20 g) does not pose any health hazard and has a low glycemic load of 6. At the same time, a large bucket of popcorn offered in cinemas for two people (170 oz, 425 g) washed down with a large glass cola 0.
5 l is a glycemic bomb, the health risks of which are even difficult to assess:
Let’s calculate the glycemic load per person:
Popcorn GL = (55 x 425/100) = 233.8 / 2 people = 116.9
GL Coca-Cola (0.5 l) = 32.8
Total: 149.7
For many popular food ingredients, the database contains data on their glycemic indices, which are convenient to use when compiling recipes and predicting the GI and GL of a food product being developed.
The database does not contain glycemic indexes for beef, chicken, fish, tofu, eggs, nuts, seeds, etc. The fact is that if a food contains no carbohydrates or contains very few of them (less than 10 g per serving), its GI cannot be checked in accordance with the standard methodology. Recall that in accordance with the rules for measuring GI, the subjects must eat such a portion of the product, which contains exactly 50 g of carbohydrates. If the carbohydrate content of the product is low, it is not possible to measure the GI due to the fact that the serving will exceed reasonable consumption rates.
For example, Fibrulose LCF chicory syrup contains only 9.5 g of carbohydrates per 100 g. This means that in order to measure the glycemic index, the subjects must eat more than 0.5 kg of syrup at a time, which is unacceptable due to the overload of the digestive tract with soluble fibers. In such cases, it is true that such low-carbohydrate foods have little or no effect on blood glucose levels.
How to reduce the glycemic load of a food
Given that glycemic load (GL) is influenced by serving size, carbohydrate content, and the glycemic index of ingredients, you can achieve results by influencing these three characteristics. In addition, some ingredients can be additionally added to the composition of the product, which have the ability to reduce the glycemic index of the final product. Let’s take a closer look at these four options.
Reduced portion size of packaged foods
The first way is to reduce the portion size of packaged foods.
Reducing the packaging of foods high in sugars makes them healthier. For example, in New York since March 2013, a ban on the sale of sugar-based carbonated drinks in bottles larger than 0.47 liters was introduced. This measure affected fast food restaurants, cinemas, fitness centers and stadiums and was introduced as part of an anti-obesity campaign.
Reducing the amount of carbohydrates in the product and using carbohydrates with a lower glycemic index.
The second way is to reduce the amount of carbohydrates in the product and replace them with ingredients that perform the same technological functions. For example, excellent results in reducing the glycemic index of a food can be achieved using chicory soluble fiber or sugar substitutes.
The European Food Safety Authority (EFSA) has so far only approved three Health claims for ingredients that can lower a food’s glycemic index:
- indigestible carbohydrates, in particular fructooligosaccharides (oligofructose – chicory syrup, inulin syrup)[6];
- intensive sweeteners; sugar alcohols (xylitol, sorbitol, mannitol, maltitol, lactitol, isomalt, erythritol), sucralose, polydextrose, D-tagatose and isomaltulose [7];
- fructose[8].
The health claims that the manufacturer is allowed to place on the packaging, in accordance with the requirements of EFSA, are as follows:
Consumption of foods/beverages containing
Consuming foods/drinks that contain
Consumption of foods containing fructose leads to lower blood glucose levels compared to foods containing sucrose or glucose
In order for a manufacturer to be eligible to place these claims on food packaging, it is necessary to replace sugar with the listed ingredients in such a way that the product contains at least 30% less sugars than the product made according to the original recipe.
Clinical studies have confirmed the health benefits of Nastar® Pea Starch over Corn Starch. Nastar® Pea Starch is recommended for use in low calorie and “no added sugar” foods because it causes less hyperglycemia (minus 47%), less hyperinsulinemia (minus 54%) and less C-peptide secretion (minus 37%) compared to corn starch[9].
Figure 1 shows the glycemic index values of various ingredients compared to glucose and sucrose.
Rice. 1
Addition of ingredients that reduce the glycemic index
Many people believe that adding more dietary fiber to your food will automatically lower your GI. This is not entirely true. There are many different types of dietary fiber, and they all fall into two main categories: soluble fiber and insoluble fiber.
Insoluble fiber is often referred to as fiber and is better known for promoting regular bowel movements. Insoluble fiber is found in vegetables, nuts and seeds, all whole grains, and foods made from them.
Insoluble fibers, when crushed, are not viscous and do not slow down the digestion of food, since they practically do not impede the access of digestive enzymes to carbohydrates. This explains why high-fiber grain-based foods such as bran, despite their reputation as a healthy ingredient, actually have a high GI. An example of such a product is cereal bread, which, according to glycemicindex.com, has high glycemic indices (up to 81). Exploded grain breads are especially fast digesting because the extrusion manufacturing process makes the starch very available for digestion. The same is true for most ready-to-eat breakfast cereals you can find in the supermarket.
Soluble fiber can thicken food entering the gastrointestinal tract and therefore slow down the time it takes for food to pass through the stomach and small intestine. Often thick, jelly-like foods remain viscous even in the small intestine. Essentially, this means that soluble fiber makes it difficult for digestive enzymes to access food, and foods containing soluble fiber tend to have low GI values.
There are a number of studies on the effect of various types of soluble dietary fiber on the rate of digestion of carbohydrates in food and the dynamics of blood glucose levels [10]. Their results showed that not all soluble fibers, even those that impart viscosity, can significantly reduce the glycemic index of food. Convincing scientific data have been obtained regarding high molecular weight beta-glucan from cereals [11]. Based on these studies, the European Food Safety Authority (EFSA) approved Health claims for beta-glucan in 2012[12]:
Eating beta-glucan from oats or barley as part of a meal helps lower blood glucose levels after this meal. This claim can only be used for food that contains at least 4 grams of beta-glucan from oats or barley for every 30 grams of available carbohydrates per serving.
Get technological recommendations and recipes for the production of foods with a low glycemic index, as well as buy wholesale PromOat oat beta-glucan, sugar substitutes (maltitol, erythritol, sucralose, stevia extracts, maltitol syrup, isomalt, sorbitol), fructooligosaccharides, oligofructose, inulin from chicory, fructose, sorbitol, coconut sugar, agave syrup, please contact our company’s ingredients department.-doesn)
[1]Martí Juanola-Falgarona, Jordi Salas-Salvado, Nuria Ibarrola-Jurado, Antoni Rabassa-Soler, Andres Díaz-Lopez, Marta Guasch-Ferre, Pablo Herna´ndez-Alonso, Rafael Balanza, and Monica Bullo. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. Am J Clin Nutr 2014;100:27–35. Printed in USA. 2014 American Society for Nutrition
[2] http://www.diogenes-eu.org/
[3] L.M. Goffa, Goff, Goff, D.E. Cowlanda, L. Hooperb, G.S. Frostc. Low glycaemic index diets and blood lipids: A systematic review and meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. Jan 2013 23(1):1-10
[4] ISO 26642:2010 FOOD PRODUCTS — DETERMINATION OF THE GLYCAEMIC INDEX (GI) AND RECOMMENDATION FOR FOOD CLASSIFICATION
[5] http://www.glycemicindex.com/
[6] Scientific Opinion on the substantiation of a health claim related to non-digestible carbohydrates and a reduction of post prandial glycaemic responses pursuant to Article 13(5) of Regulation (EC) No 1924/2006.
EFSA Journal. Volume12, Issue1 January 2014, 3513
[7] COMMISSION REGULATION (EU) No 432/2012. on May 16, 2012.
[8] COMMISSION REGULATION (EU) No 536/2013of 11 June 2013amending Regulation (EU) No 432/2012
[9] G. Seewi, G. Gnauck, R. Stute, E. Chantelau. Effects on parameters of glucose homeostasis in healthy humans from ingestion of leguminous versus maize starches. European Journal of Nutrition, September 1999, Volume 38, Issue 4, pp. 183–189
[10] Mattea Müller, Emanuel E. Canfora, and Ellen E. Blaak. Gastrointestinal Transit Time, Glucose Homeostasis and Metabolic Health: Modulation by Dietary Fibers. Nutrients. March 2018; 10(3): 275.
[11] Thondre PS1, Shafat A, Clegg ME. Molecular weight of barley β-glucan influences energy expenditure, gastric emptying and glycaemic response in human subjects. Br J Nutr. 2013 Dec;110(12): 2173-9.
[12] COMMISSION REGULATION (EU) No 432/2012 of 16 May 2012.
Food Glycemic Index Chart
Food Glycemic Index Chart
Almost done!
Did you know that nectarines have a higher glycemic index than apricots? And what does your performance and well-being depend on? We suggest that you save yourself a table with indicators of carbohydrate and caloric content of products in order to correctly compose your diet for the day.
| Name | Glycemic index (GI) | Contents carbohydrates | Glycemic load (GN) | Calories | |||||
| canned apricots | 91 | 21 | 19.1 900 30 | 85 | |||||
| fresh apricots | 20 | 9.0 | 1.8 | 41 | |||||
| pineapple | 66 | 11.5 | 7.6 | 49 | |||||
| oranges | 35 | 8.1 | 2.8 | 40 | |||||
| peanuts 20 | 9.9 | 2.0 | 551 | ||||||
| watermelon | 75 | 8.8 | 6.6 | 38 | |||||
| eggplant | 10 | 5.1 | 0.5 | 24 | |||||
| bananas | 65 | 21 | 13.7 | 89 | |||||
| biscuit 26 | broccoli | 10 | 1. 1 | 0.1 | wheat | 72 | 58.5 | 42.1 | 284 |
| hamburger buns | 61 | 53.7 | 32.8 | 300 | |||||
| French buns | 95 | 63 | 59.9 | 369 | |||||
| unsweetened waffles | 76 | 80 ,1 | 60.9 | 305 | |||||
| grapes | 40 | 15.0 | 6.0 | 65 | |||||
| cherry | |||||||||
| green peas, canned | 48 | 6.5 | 3.1 | 40 | |||||
| green peas, fresh 0 | |||||||||
| grapefruits | 22 | 6.5 | 1.4 | 35 | |||||
| loose buckwheat | 50 | 30.6 | 15.3 | 163 | mushrooms | 10 | 1.1 | 0.1 | 23 |
| pears | 34 | 9.5 | 3.2 | 42 | |||||
| canned pears | 44 | 18. 2 | 8.0 | 70 | |||||
| jam | 91 | 68 | 61.9 | 265 | |||||
| melon | 65 | 9.1 | 5, 9 | ||||||
| green pepper | 10 | 5.3 | 0.5 | 26 | |||||
| wheat grains, germinated 35 | |||||||||
| rye grains, germinated | 34 | 57.2 | 19.5 | 320 | |||||
| raisins | 64 | 66 | 42.2 | 262 | |||||
| figs 90 030 | 35 | 11.2 | 3.9 | 49 | |||||
| natural yoghurt 3.2% fat | 35 | 3.5 | 1.2 | 66 | |||||
| non-fat yogurt | 35 90 030 | 3.5 | 1.2 | 51 | |||||
| sweet yoghurt | 52 | 8.5 | 4.4 | 85 | |||||
| 9 | 3.7 | 23 | |||||||
| white cabbage | 10 | 4. 7 | 0.5 | 27 | |||||
| boiled potatoes | 70 | 16.7 | 11, 7 | 82 | |||||
| baked potatoes | 95 | 11, 5 | 10.92 | 107 | |||||
| sweet potato (yam) | 50 | 14.6 | 7.3 | ||||||
| potatoes, boiled in their jackets | 65 | 30.4 | 19.8 | 122 | |||||
| mashed potatoes | 90 | 14.3 | 12.9 | 74 | |||||
| instant mashed potatoes | 83 | 46 | 38.2 | 316 | |||||
| potato chips 0030 | |||||||||
| kiwi fruit | 50 | 4.0 | 2.0 | 51 | |||||
| strawberries 30 | |||||||||
| coca-cola, fanta, sprite | 70 | 42 | 29, 4 | 10.6 | |||||
| potato starch, corn starch | |||||||||
| crackers | 80 | 66. 1 | 52.9 | 439 | |||||
| croissant | 67 | 40.7 | 27.3 | 336 | |||||
| boiled corn | 70 | 11.2 | 7.8 | 58 | |||||
| corn canned | 59 | 11.2 | 6.6 | 58 | |||||
| corn flakes | 85 | 78.6 | 66.8 | 330 | |||||
| dried apricots | 35 | 55 | 19.3 | 234 | |||||
| couscous | 65 | 47.5 | 358 | ||||||
| onion | 10 | 9.1 | 0.9 | 41 | |||||
| mac and cheese | 64 | 24.8 | 15.9 | 312 | |||||
| hominy (cornmeal porridge) | 40 | 21.2 | 8.5 | 93.6 | |||||
| mango | 55 | 11.5 | 6.3 9003 0 | 67 | |||||
| semolina | 65 | 67. 7 | 44.0 | 328 | |||||
| sugar-free berry marmalade, sugar-free jam | 30 | 76 | 22.8 | ||||||
| marmalade, jam with sugar | 70 | 70 | 49.0 | 265 | |||||
| mars, snickers (bars) | 70 | 18 | 12.6 | 340 | |||||
| honey | 90 | 80.3 | 72.3 | 314 | |||||
| milk 2.5% | skimmed milk | 27 | 4.7 | 1.3 | 31 | ||||
| soya milk | 30 | 1.7 | 0.51 | 40 | |||||
| whole milk | 32 | 15.0 | 58 | ||||||
| boiled carrots | 85 | 29 | 24.7 | 6.1 | |||||
| raw carrots ,5 | 34 | ||||||||
| ice cream sundae | 52 | 20.8 | 10.8 | 227 | |||||
| wheat flour 5 | 344 | ||||||||
| muesli with nuts and raisins | 80 | 56, 3 | 45. 0 | 396.6 | |||||
| milk porridge | 49 | 14.2 | 7.0 900 30 | 102 | |||||
| oatmeal, instant | 66 | 56 | 37.0 | 350 | |||||
| wheat pancakes | 62 | 40 | 24.8 | ||||||
| walnuts | 15 | 18.3 | 2.8 | 700 | |||||
| bran | 51 | 23.5 | 12.0 | 191 | |||||
| 58 | 9.2 | 5.3 | 48 | 70 | 22 | 15.4 | 248 | ||
| barley | 22 | 23 | 5.1 | 106 | |||||
| peach | 30 | 9, 5 | 2.9 | 43 | |||||
| oatmeal cookies | 55 | 71 | 39.1 | 437 | |||||
| shortbread cookies | 64 | 76.8 | 49. 2 | 458 | |||||
| Butter cookies | 55 | 76.8 | 42.2 | ||||||
| beer 2.8% alcohol | 110 | 4.4 | 4.8 | 34 | |||||
| pizza with tomatoes and cheese | 60 | 18.4 | 11.0 | 218.2 90 030 | |||||
| tomatoes | 10 | 3.8 | 0, 4 | 23 | |||||
| donuts | 76 | 38.8 | 29.5 030 | 85 | 72 | 61.2 | 382 | ||
| millet | 66.5 | 47.2 | 348 | ||||||
| white friable rice | 113 | ||||||||
| steamed white rice | 70 | 79.3 | 55.5 | 361 | |||||
| boiled wild rice | 57 | 21.34 | 12.2 | 101 | |||||
| instant rice porridge | 90 | 76.2 | 68.6 | 360 | |||||
rice flour 7 78. 4 | 371 | ||||||||
| leaf lettuce | 10 | 2.3 | 0.2 | 17 | |||||
| fruit salad with whipped cream and sugar | 55 | 66.2 | 36.4 | 575 | |||||
| lettuce | 10 | 0.8 | 0.1 | 11 | |||||
| sugar (sucrose) | 70 | 99.8 | 379 | ||||||
| beets | 64 | 8, 8 | 5.6 | 49 | |||||
| dry sunflower seeds 610 | |||||||||
| plums | 22 | 9.6 | 2.1 | 43 | |||||
| pineapple juice, without sugar | 46 | 15.7 | 7.2 26 | fresh orange juice, without sugar | 40 | 18 | 7.2 | 78 | |
| orange juice, ready | 65 | 12.8 | 8.32 | ||||||
| grape juice, without sugar | 48 | 13.8 | 6. 6 | 54 | |||||
| grapefruit juice, without sugar 26 | apple juice, without sugar | 40 | 9.1 | 3.6 | 38 | ||||
| sausages | 28 | 0.8 | 0.2 | 226 | |||||
| wholemeal spaghetti | 38 | 59.3 | 22.5 | 303 | |||||
| spaghetti, pasta | 50 | 59.3 | 29.7 breadings | 74 | 72.5 | 53.7 | 395 | ||
| twix | 62 | 63 | 39.1 | 493 | |||||
| cheese tortellini | 50 | 24.8 | 12.4 | 302 | |||||
| bread | 100 | 65 | 65.0 | 386 | |||||
| pumpkin | 75 | 4, 4 | 3.3 | 21.4 | |||||
| white beans | 40 | 21.5 | 8.6 | 123 | |||||
| boiled colored beans | 9. 0 | 123 | |||||||
| fresh dates | 102 | 68 ,5 | 69.9 | 271 | |||||
| dried dates | 103 | 72.3 | 74.5 | 306 | |||||
| fructose | 20 | 99.9 | 20.0 | 380 | |||||
| white bread 0 | |||||||||
| wheat grain bread, rye bread | 40 | 43.9 | 17 ,6 | 228 | |||||
| bran bread | 45 | 11.3 | 5.1 | 216 | |||||
| black bread | 65 | 40.7 | 26.5 | 207 | |||||
| bread, buckwheat pancakes | 50 | 34.2 | 17.1 | 175.4 | |||||
| 10 | 5.2 | 0.5 | 46 | ||||||
| milk chocolate | 70 | 52.6 | 36.8 | 544 | |||||
| dark chocolate (70% cocoa) 9 0030 | 22 | 52. |