Glycemic Index - additional list
 

The glycemic index (GI) is a way of describing how a carbohydrate containing food affects blood glucose levels. When we eat carbohydrates, our body breaks this down to produce glucose. Our cells use this glucose as their main energy source. Just like a car needs fuel, our body needs carbohydrates to run.

The Role of Insulin :

For glucose to move from the blood into the body's cells, it needs insulin - a hormone secreted from the pancreas. Insulin is stimulated whenever there is glucose in the blood however if there is insufficient insulin, glucose levels will rise. Over a long period of time, this may lead to diabetes. Insulin is not only involved in regulating blood glucose levels, it also plays a key role in determining whether our body burns fat or carbohydrates for energy. High levels of insulin means the body is forced to burn carbohydrate, rather than fat. Therefore, by controlling the rate of glucose being absorbed we will also control the amount of insulin secreted. This is where the glycemic index comes into play.

Carbohydrate foods are digested at different rates. Some slow, some fast. Ones that are broken down quickly will cause a rapid influx of glucose into the blood. Large amounts of glucose in the blood will result in high levels of insulin. These carbohydrates are called high Glycaemic Index foods (High GI). Low GI carbohydrates are broken down slowly therefore resulting in lower glucose levels and lower insulin levels.

Also visit my other GI list page here GO TO GI LIST

GI based on glucose = 100
Food GI Carb g Fat GL
SORTED BY INCREASING GL IN FOOD GROUPS
BEANS, …
Beans, Soya, canned, 1/2 cup, 100 g 14 12 6 168
Beans, Soya, boiled, 1/2 cup, 90 g 18 10 7 180
Beans, Butte, boiled, 1/2 cup, 70g 31 13 0 403
Beans, Haricot (navy beans), boiled, 1/2 cup, 90 g 38 11 0 418
Beans, Lentils, green and brown, boiled, 95 g 30 16 0 480
Beans, Kidney, boiled, 1/2 cup, 90 g 27 18 0 486
Beans, Lentils (average), 100g 28 19 0 532
Beans, Lima, baby, frozen, 1/2 cup, 85 g 32 17 0 544
Beans, Lentils, red, boiled, 120 g 26 21 1 546
Beans, Black, soup, 220 ml 64 9 2 576
Beans, Pinto, canned, 1/2 cup, 95 g 45 13 0 585
Beans, Kidney, canned and drained,1/2 cup, 95 g 52 13 0 676
Beans, Black gram, soaked and boiled, 120 g 43 16 1 688
Beans, Broad, frozen, boiled, 1/2 cup, 80 g 79 9 1 711
Beans, Black, boiled, 3/4 cup, 120 g 30 26 1 780
Beans, Pinto, soaked, boiled, 1/2 cup, 90 g 39 20 0 780
Beans, Romano, boiled, 1/2 cup, 90 g 46 21 0 966
Beans, Baked, canned in tomato sauce,1/2 cup, 120 g 48 21 1 1,008
Beans, Blackeyed, soaked, boiled, 1/2 cup, 120 g 42 24 1 1,008
Beans, Lungkow thread, 180 g 26 61 0 1,586
BISCUITS, …
Biscuits, Shredded Wheatmeal, 2, 16 g 62 12 2 744
Biscuits, Oatmeal, 2, 20 g 55 15 3 825
Biscuits, Rich Tea, 2, 20 g 55 16 3 880
Biscuits, Milk Arrowroot, 2, 16 g 69 13 2 897
Biscuits, Kavli(tm), 4, 20 g 71 13 0 923
Biscuits, Jatz, 6, 25 g 55 17 5 935
Biscuits, Morning Coffee, 3, 18 g 79 14 2 1,106
Biscuits, Stoned Wheat Thins, 5, 25 g 67 17 2 1,139
Biscuits, Sao, 3, 25 g 70 17 4 1,190
Biscuits, Puffed crispBread, wholemeal, 4, 20 g 81 15 1 1,215
Biscuits, ShortBread, 2, 30 g 64 19 8 1,216
Biscuits, Digestives, plain, 2, 30 g 59 21 6 1,239
Biscuits, Vanilla wafers, 6, 30 g 77 21 5 1,617
Biscuits, Graham Wafers, 4, 30 g 74 22 3 1,628
BREAD, …
Bread, Multi-grain(tm) 9-Grain (Tip Top), 1 slice, 30 g 43 9 1 387
Bread, Bürgen(tm) Oat Bran & Honey Loaf w/ Barley, 1 slice, 40 g 31 14 2 434
Bread, Oat Bran & Honey with Barley(Bürgen(tm)), 1 slice, 40 g 31 14 2 434
Bread, Bürgen(tm) Mixed Grain 1 slice, 40 g 34 13 2 442
Bread, Sourdough, rye, 1 slice, 30 g 48 12 1 576
Bread, Stoneground wholemeal, 1 slice, 30 g 53 11 1 583
Bread, Hyfibe(tm) Wholemeal with Wheatgerm, 1 slice, 33 g 46 13 1 598
Bread, Performax(tm) Country Life Bakery, 1 slice, 37 g 38 16 2 608
Bread, Bürgen(tm) Soy-Lin, soy & linseed loaf, 1 slice, 40 g 36 18 4 648
Bread, Wonder, enriched white Bread (USA) 1 slice, 20 g 73 10 2 730
Bread, Sourdough, wheat, 1 slice, 30 g 54 14 1 756
Bread, Bürgen(tm) Fruit Loaf, 1 slice, 48 g. 44 18 2 792
Bread, Home Pride, butter top Bread (USA), 1 slice, 28 g 59 14 1 826
Bread, Fruit loaf, dense continental style, 1 slice, 35 g 47 18 1 846
Bread, Pumpernickel, 1 slice, 60 g 41 21 1 861
Bread, Vogel's(tm) Honey & Oat loaf, 1 slice, 40 g 55 17 3 935
Bread, Wholemeal (wheat flour), 1 slice, 35 g 69 14 1 966
Bread, Riga Sunflower & Barley, 1 slice, 40 g 57 17 1 969
Bread, Ploughman's Loaf(tm) mixed grain, 1 slice, 45 g 47 21 1 987
Bread, Healthy Choice, hearty 7-grain Bread, 1 slice, 38 g 56 18 1 1,008
Bread, Fruit 'n' Spice loaf (Buttercup), 1 slice, 36 g 54 19 3 1,026
Bread, White (wheat flour), 1 slice, 30 g 70 15 1 1,050
Bread, Vogel's(tm) Roggenbrot(tm), 1 slice, 35 g 59 18 1 1,062
Bread, Healthy Choice, 100% whole grain (USA), 1 slice, 38 g 62 18 1 1,116
Bread, Earth Grains 100% whole wheat (USA), 1 slice, 43 g 60 19 2 1,140
Bread, Linseed rye, 1 slice, 50 g 55 21 5 1,155
Bread, Gluten-free multigrain (Country Life), 1 slice, 35 g 79 15 2 1,185
Bread, Gluten-free Bread, multigrain, 1 slice, 35 g 79 15 2 1,185
Bread, Stuffing, 60 g 74 17 5 1,258
Bread, Gluten-free Bread, 1 slice, 30 g 90 14 1 1,260
Bread, Ploughman's Loaf(tm), wholemeal, 1 slice, 45 g 64 20 2 1,280
Bread, Melba toast, 4 squares, 30 g 70 19 1 1,330
Bread, Wonderwhite™, w/ Hi-Maize, 1 slice, 35 g 80 17 1 1,360
Bread, Helga's Classic Seed Loaf, 1 slice, 45 g 68 20 2 1,360
Bread, French baguette, 30 g 95 15 1 1,425
Bread, Hamburger bun, 1 prepacked bun, 50 g 61 24 3 1,464
Bread, Rye Bread, 1 slice, 50 g 65 23 1 1,495
Bread, Light rye, 1 slice, 50 g 68 23 1 1,564
Bread, Dark rye, BlackBread, 1 slice, 50 g 76 21 1 1,596
Bread, Croissant, 1, 50 g 67 27 14 1,809
Bread, Kaiser roll, 1 roll, 50 g 73 25 1 1,825
Bread, Dark rye, Schinkenbröt, 1 slice, 50 g 86 22 1 1,892
Bread, Pita Bread, 1 piece, 65 g 57 38 1 2,166
Bread, Bagel, 1, 70 g 72 35 1 2,520
Bread, Lebanese, white (Seda Bakery, Australia), 1 slice, 110 g 75 57 3 4,275

 

 

 

 

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