Glycemic Index Chart

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Glycemic Index Chart

The Glycemic Index chart below uses a scale of 1 to 100 for Glycemic Index and 1 to 50 for Glycemic Load values, glucose having the highest GI value of 100 and GL of 50.

For instance a food with a glycemic index of 30 doesn't raise the blood glucose that much at all , but GI doesn't consider how big the serving size is or how much you eat. GL does include the size: It is simply 'carb content of the food' times ('GI value' divided by 100).

Low GI : 55 and under --- Low GL : 10 and under

Medium GI : 56 to 69 --- Medium GL: 11 to 19

High GI : 70 and above --- High GL : 20 and above.

But you will notice differences between different glycemic index charts , hence the below glycemic index and load values are approximate figures and averages of different studies on that specific food.

They give you a general and useful information on how foods raise your blood sugar. No single figure will tell you everything about a food, there will be other factors to consider.

*Before we continue with the Glycemic Index Chart to see the GI and GL values for some common foods, I'd like to tell you about a healthy diet program that uses a lot of the foods with low to medium glycemic index values: Isabel de los Rios' 'The Diet Solution Program'.

The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a go and let me know how you went. 'The Diet Solution Program' is without a doubt one of the best diet programs out there.*

GI chart

Fruits	GI	Serving size (g)	GL
Apples	40	120	5
Apricots	31	60	9
Banana,ripe	51	120	13
Banana,over-ripe	48	120	12
Cherries	22	120	13
Dried dates	103	60	42
Grape fruit	25	120	3
Grapes	46	120	8
Grapes(black)	59	120	11
Kiwi fruit	53	120	6
Mango	51	120	8
Oranges	42	120	5
Papaya	59	120	10
Peach	42	120	5
Pear	38	120	4
Plum	39	120	5
Raisins	64	60	28
Cantaloupe	65	120	4
Strawberries	40	120	1
Sultanas	56	60	25
Watermelon	72	120	4

Legumes	GI	Serving size (g)	GL
Black-eye beans	42	150	13
Butter beans	31	150	6
Chick peas	28	150	8
Kidney beans	28	150	7
Lentils	26-30	150	5
Mung bean	42	150	7
Peas	22	150	2
Pinto beans	39	150	10
Romano beans	46	150	8
Soya beans	15	150	1
Split peas	32	150	6

Vegetables	GI	Serving size(g)	GL
Asparagus	8	80	1
Baked potatoes	85	150	26
Beet root	64	80	5
Broad beans	79	80	9
Broccoli	6	80	1
Cabbage	6	80	1
Carrots	47	80	3
French fries	75	150	2
Green peas	48	80	3
Mashed potatoes	85	150	17
Parsnips	97	80	12
Pumpkin	75	80	3
Spinach	6	80	1
Sweet corn	54	80	9
Sweet potatoes	61	150	17
Tomatoes	6	80	1

Cereals	GI	Serving size (g)	GL
All-Bran	50	30	12
Coco pops	80	30	20
Corn flakes	77	30	19
Fruit and fibre	61	30	13
Fruity-Bix	113	30	25
Just Right	60	30	13
Muesli	56	30	10
Porridge oats	50	250	12
Swiss muesli	60	30	13

Beverages	GI	Serving size(ml)	GL
Apple juice (unsweetened)	39	250	10
Carrot juice (freshly made)	43	250	10
Coca Cola	53	250	14
Cranberry juice drink	56	250	16
Fanta	68	250	23
Fruit punch	67	250	19
Lemonade	54	250	15
Mars flavoured milk	46	250	15
Orange juice(unsweetened)	46	250	12
Pepsi	58	250	15
Rice milk drink	92	250	29
Smoothie,banana	30	250	8
Tomato juice	23	250	2

Breads	GI	Serving size (g)	GL
Bagel(white)	69	70	24
Baguette(traditional)	57	30	10
Barley and sunflower bread	57	30	6
Barley bread	70	30	9
Burgen fruit loaf	44	30	6
Gluten-free multigrain	79	30	10
Oat bread	65	30	12
Oatmeal batch	62	30	9
Rice bread	72	30	8
Rye bread	50	30	7

*Please watch for the updates of the Glycemic Index Chart and stay informed!

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Or take me to Glycemic Load Chart

SBI!