Complete list of glycemic index of foods
The glycemic index (GI) is the speed at which a carbohydrate food takes to increase blood sugar levels after absorption in the intestine. Therefore, knowing the glycemic index of foods helps prolong the feeling of fullness, controlling hunger, and regulating blood glucose levels.
The glycemic index value of foods is calculated in a laboratory, where the amount of total carbohydrates and glucose in the food, whose glycemic index is 100, is compared. In addition, to determine this index, the speed at which they are digested and absorbed is also taken into account.
Foods with a glycemic index below 55 are considered low-glycemic and are generally healthier. Foods with an index between 56 and 69 have a moderate glycemic index, and foods with a glycemic index above 70 are considered high-GI and should be avoided or consumed in moderation.
Glycemic index table of foods
The following table indicates the low, medium and high glycemic index for the most frequently consumed carbohydrate-rich foods:
| Carbohydrate-rich foods | ||
| Low GI ≤ 55 | Medium IG 56-69 | High GI ≥ 70 |
| All Bran Breakfast Cereal : 38 | Brown rice: 66 | White rice: 73 |
| Milk chocolate: 55 | Wheat couscous: 65 | Popcorn: 70 |
| Whole wheat spaghetti: 38 | Corn flour: 60 | Rice cracker: 87 |
| Cornstarch: 50 | Rolled oats: 60 | Corn Flakes type corn cereal : 88 |
| Barley: 30 | Whole grain bread: 53 | White bread: 73 |
| Muesli: 55 | Homemade pancakes: 66 | Tapioca: 93 |
| Fructose: 24 | Croissant: 67 | Wholemeal bread: 71 |
| Toasted cassava flour: 52 | – | Cola-based soft drink: 77 |
| Cocoa powder: 36 | – | Fried donuts : 76 |
The glycemic index of the main vegetables consumed daily is indicated in the following table:
| Vegetables and legumes | ||
| Low GI ≤ 55 | Average GI from 56 to 69 | High GI ≥ 70 |
| Beans: 23 | Steamed Yam: 63 | Mashed potatoes: 83 |
| Raw tomato: 23 | Cooked sweet potato: 64 | Boiled potato: 79 |
| Grated raw carrot: 35 | Beetroot: 64 | – |
| Tomato soup: 38 | Sweet potato fries: 68 | – |
| Cooked corn: 52 | – | – |
| Cooked soybeans: 20 | – | – |
| French fries: 50 | – | – |
| Cooked pumpkin: 53 | – | – |
| Cooked cassava: 54 | – | |
Although they are not considered healthy, some foods, such as French fries or sweet potato fries, have a low to medium glycemic index. This is because fat does not contain carbohydrates and is digested more slowly, thus reducing the absorption rate of these foods.
The following table contains the glycemic index of the main fruits consumed daily:
| Fruits | ||
| Low GI ≤ 55 | Medium IG 56-69 | High GI ≥ 70 |
| Apple: 44 | Peach: 57 | Cantaloupe melon: 70 |
| Strawberry: 29 | Pineapple: 66 | – |
| Orange: 49 | Grape: 58 | – |
| Natural unsweetened apple juice: 50 | Cherry: 63 | – |
| Orange juice: 44 | Raisins: 56 | – |
| Ripe silver banana: 51 | Watermelon: 56 | – |
| Green silver banana: 38 | Yellow melon: 60 | – |
| Sleeve: 51 | – | – |
| Pear: 37 | – | – |
| Soursop: 37 | – | – |
| Fresh plum: 53 | – | – |
| Papaya: 52 | – | – |
| Kiwi: 47 | ||
| Damascus: 34 | ||
Regarding oilseeds, such as nuts and seeds, they all have a low glycemic index, despite this, it is important that they are consumed in moderation. The following table shows the GI of some oilseeds:
| Nuts (all are low GI) | ||
| Pistachio: 28 | Cashew nuts: 25 | Peanut: 23 |
Just like oilseeds, milk and dairy products and alternative drinks to milk also have a low glycemic index, as indicated in the following table:
| Dairy and alternative drinks (all are low GI) | ||
| Soy vegetable drink: 21 | Skim milk: 40 | Plain skimmed yogurt: 32 |
| Whole milk: 41 | Plain yogurt: 36 | Ice cream: 61 |
It is important to remember that you should eat meals with a low to medium glycemic index, as this reduces the production of fat in the body, increases satiety and reduces hunger. Check out an example of a low glycemic index menu.
The amount of food that should be consumed varies according to each person’s daily needs and, therefore, it is important to have a consultation with a nutritionist so that a nutritional assessment can be carried out and a personalized eating plan can be recommended.
Glycemic index of foods and meals
The glycemic index of meals is different from the glycemic index of individual foods. This is because during digestion, all foods mix together, causing different effects on blood sugar levels. Therefore, when a meal is low in fiber but high in carbohydrate-rich foods, such as bread, French fries, soda, and ice cream, for example, it will have a high glycemic index and will greatly increase blood sugar levels, promoting weight gain and increased cholesterol and triglyceride levels.
On the other hand, a balanced and varied meal, containing rice, beans, salad, meat and olive oil, for example, will promote a low glycemic index and keep blood sugar stable, promoting health benefits.
A good tip for balancing the glycemic index is to always consume whole grains, fruits, vegetables, legumes and proteins such as milk, yogurt, eggs and meats in your meals.
