Introduction
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 from higher sugar diets equals extra stored fat (source).
Should I Eat High Glycemic Index Foods Right After a Workout?
We examined the latest studies looking into the results of insulin inducing foods (and sugars) immediately after a workout. There hasn't been conclusive results to show that ingesting high glycemic foods (or taking huge amounts of sugars like in protein shakes) after a workout will help with muscle recovery.
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?
If you have are at risk for diabetes it means that you should be aware of what categories of foods to eat. Below we have created a list of categories and their average glycemic index (GI).
Printable Food Logs
Charts are a great way to help yourself become accountable. Get yours to print now.
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. Some samples of high fiber high GI foods include whole wheat breads, whole wheat pastas, etc.
Understanding the Food Chart
You will notice the food chart below has either low, moderate or high. Those corresponding to the values below:
Low GI= Under 55
Moderate GI = 56 -69
High GI = Greater than 70
About This Chart
Think you know your stuff? Try the Glycemic Index Test!
Outside Resources
Canadian Diabetes Association of Canada
Updated: Oct 1st, 2016
Printable GI Chart
To print, 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 |
Other Charts
Weight Lifting Exercise ChartsCalories Burned ChartBMI Chart and CalculatorLifestyle Activity ChartCalories Burned ChartCholesterol Food ChartBlood Pressure Chart