Glycemic Index (GI)

The glycemic index is a tool that measures the effect of a specific food digesting into the bloodstream to create insulin. Along with a myriad of health problems caused by an over-secretion of insulin, one of the major problems of excess insulin is that it triggers the extra storage of fat. In a nutshell, extra insulin = extra fat stored fat (ie. Belly Fat).

Should I avoid all High GI foods?

No, there is a time and place for certain foods which will raise your insulin levels. Before, during and after exercise is the perfect time to enjoy your high glycemic foods which contain a high sugar content. Why should eat high glycemic index foods after a workout? After exercise your body will react to the excess sugars and create the hormone 'insulin' this hormone helps your body build muscle during this time.

Does Low Carb Mean Low Glycemic Index?

No, low carbohydrate foods do not mean that they have a low glycemic index value. What does that mean for you? Well, if you have are at risk for diabetes it means that you should be aware of what categories of foods to eat. That is where we come in. Below we have created a list of categories and their average glycemic index (GI).

Why are high-fiber foods high in GI?

The high fiber foods that are referred to as high in GI have a lot of Insoluble fiber. This type of fiber doesn't slow digestion unless it is acting like a fence to inhibit access to enzymes. Some samples of high fiber high GI foods include whole wheat breads, whole wheat pastas, etc.

Understanding the Food Chart

Low GI= Under 55
Moderate GI = 56 -69
High GI = Greater than 70

Glycemic Index Printable Chart of Foods

To print this chart copy and paste this into 'word'

Recommended Food Categories	Glycemic Index Average (GI)
Apples	Low
Beans	Low
Vegetables	Low
Dairy	Low
Oatmeal and other oats	Low
Sweet Potato	Low to Moderate
Meats and Proteins	None
Legumes	Low
Cereals very low in Sugar	Low to Moderate
Beverages
Beer	Moderate
Coffee	No effect
Gatorade and other Sports Drinks	High
Breads
White Bread	High
Pumpernikel Bread	Low
Rye Bread	High
Flaxseed	Low
Oat Bran	Low
Pita Bread	Med
Wonder White Bread	High
Whole Wheat Tortillas	Med
Sourdough	Low
Breakfast Breads
All Bran	Low
Bran Flakes	High
Coco Pops	High
Froot Loops	Med
Frosted Flakes	Med
Muesli	Low
Nutri-Grain	Med
Instant Oatmeal	High
Steel Cut Oats	Low
Puffed Rice	High
Raisin Bran	High
Rice Krispies	High
Shredded Wheat	High
Special K	Med
Muffins and Cakes
Angel Food Cake	Med
Banana Bread	Low
Blueberry Muffin	Med
Carrot Muffin	Med
Croissant, plain	Med
Cupcake	High
Pancakes from premade package	Med to High
Waffles	High
Cereal Grains
Buckwheat	Low
Millet	High
Quinoa	Low
Bulgur	Low
Polenta	Med
ALL DAIRY PRODUCTS	Low
Fruit Dried
Apples	Low
Apricots	Low
Cranberries, sweetened	Med
Dates	Low to Med
Figs	Med
Prunes	Low
Raisins	Med
Fresh Fruit
Apples	Low
Apricots	Med
Avocados	VERY Low
Banana	Low
Canteloupe	Med
Cherries	Med
Grapefruit	Low
Grapes	Low
Kiwi	Low
Mango	Low
Orange	Low
Papaya	Med
Peach	Low
Pear	Low
Pineapple	Med
Strawberries	Low
Watermelon	High
Meat
Bacon	None
Beef Lean	None
Calamari	None
All Fish	None
Chicken Nugguts Breaded	Low
Seafood	None
Fish Sticks	None
Ham	None
Lamb	None
Lobster	None
Turkey	None
Tuna	None
Sushi	Low
Pastas
Fettuccine egg noodles cooked	Low
Gnocchi, cooked	Med
Instant noodles	Med
Linguine	Low
Macaroni and Cheese	Med
Rice
Basmati Rice	Med
Brown Rice	Med
Instant Rice	High
Jasmine Rice	High
Long Grain	Low
Wild Rice	Med
Candy
Jelly Beans	High
Licorice, soft	High
Life Savers	High
Corn Chips, Plain, Salted	Low
Dark Chocolate	Low
Spreads
Honey	Low
Agave	Low
Jam (100% fruit)	Low
Nutella, hazlenut spread	Med
Vegetables
Most vegetables have a low GI, we will show you the others
Beets, red, canned	Med
Broad Beans (fava)	High
Carrots (cooked)	Low to Med
Parsnips	High
Potato	High
Peas	Low

Think you know your stuff? Try the Glycemic Index Test!

Outside Resources

Canadian Diabetes Association of Canada

Updated: April 14th, 2011

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