by Jayson Kroner, C.S.N.
With the number of new diabetes cases constantly on the rise, the term “glycemic” inevitably finds itself staking a greater claim in the English language. Interestingly enough, there seems to be a lot of confusion surrounding its context. For the record, the glycemic index of a particular food refers to how rapidly the carbohydrates raise blood sugar levels within the body.
High glycemic foods are broken down very quickly. This can result in an insulin spike that can make it very difficult to properly utilize insulin, lose weight and keep energized after meals and throughout the day. Diets that consistently lean towards high-glycemic foods are routinely linked to the development of diabetes, as they decrease the body’s sensitivity to insulin.
Low glycemic foods, on the other hand, serve as a much more healthy way to go about eating. Because unlike high glycemic foods which are broken down very quickly, low glycemic foods are utilized in a much more gradual manner. This results in a slow, sustained rise in blood sugar and insulin levels. Under these circumstances, the body is much more capable of losing weight, managing hunger and keeping well-fueled throughout the long day. Low glycemic foods are of considerable concern to individuals living with both Type 1 and 2 diabetes, as they’ve been shown to improve blood lipid and glucose levels.
The glycemic index is a tool used to measure (from 1 to 100) how quickly carbohydrates from the diet can raise blood sugar levels. Anyone concerned with managing their blood sugar levels should make a conscious effort to consume foods with lower glycemic ratings. If you’ve never had your glucose tested, your family physician can initiate a simple test that will help you in deciding where you stand, from a blood lipid and glucose perspective.
The following chart can provides a basic list of many popular foods and their corresponding glycemic index. For a complete list, please visit the American Journal of Clinical Nutrition’s website at www.ajcn.org for more information.
Glycemic Index, by category
GRAINS
Barley 22
Brown rice 59
Buckwheat 54
Bulgar 47
Chickpeas 36
Cornmeal 68
Hominy 40
Millet 75
Rice instant 91
Rice parboiled 47
Rye 34
Sweet corn 55
Wheat, whole 41
White Rice 59
White flour 70
Wheat Flour 71
BEANS and LEGUMES
Baby lima 32
Baked Bean 43
Black Bean 30
Brown Bean 38
Butter Bean 31
Chickpeas 33
Kidney Bean 27
Navy Bean 38
Pinto Bean 42
Red Lentils 27
Split Peas 32
Soy Beans 18
Peanuts 14
Beets 64
BREADS and PASTRYS
Bagel 72
Kaiser roll 73
Pita 57
Pumpernickel 49
Rye 64
Rye, whole 50
White 72
Whole wheat 72
Waffles 76
MISC SNACKS
Rye crackers 63
Saltine crackers 72
Popcorn
Pizza (cheese) 60
Potato chips 56
Jelly beans 80
Life savers 70
POPULAR BREAKFAST CEREALS
All Bran 44
Bran Chex 58
Cheerios 74
Corn Bran 75
Corn Chex 83
Cream of Wheat 66
Crispix 87
Frosted Flakes 55
Grapenuts 67
Grapenuts Flakes 80
Life 66
Mueslix 60
NutriGrain 66
Oatmeal 53
Oatmeal 1minute 66
Puffed Wheat 74
Puffed Rice 90
Rice Bran 19
Rice Chex 89
Rice Krispies 82
Special K 54
Total 76
DESSERTS
Oatmeal 55
Shortbread 64
Vanilla Wafers 77
Angel food cake 67
Bran muffin 60
Danish 59
Fruit bread 47
Pound Cake 54
Sponge Cake 46
Chocolate bar 49
Doughnut 76
Power Bar 58
Snickers Bar 41
FRUITS
Apple 38
Apricot, canned 64
Apricot, dried 30
Banana 62
Banana, unripe 30
Cantaloupe 65
Cherries 22
Fruit cocktail 55
Grapefruit 25
Grapes 43
Kiwi 52
Mango 55
Orange 43
Pear 36
Pineapple 66
Plum 24
Raisins 64
Strawberries 32
Watermelon 72
VEGETABLES
Chick Peas 28
Green Peas 48
Sweet corn, boiled 60
Carrots
JUICE DRINKS and BEVERAGES
Apple 41
Grapefruit 48
Orange 55
Pineapple 46
Cola
DAIRY PRODUCTS
Chocolate milk 34
Ice cream 50
2% Milk 34
Yogurt 38
Cottage Cheese
Cheese
Skim milk 32
Vanilla Ice cream 60
Whole Milk 30
Custard 43
POTATOES
Mashed (white) 70
Boiled (white) 63
French fries 75
Sweet potato 52
Yam 54
Infinite Health Resources does not at any point, for any circumstances suggest that you do not follow or stop medical advice of your physician. We do not advocate any drugs that has not been prescribed by your physician, nor suggest that we are medical doctors nor are we giving medical advice. Infinite Health Resources is here purely as a resource. | 
