Glycaemic Index
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All foods are NOT created equal.
The glycaemic index of foods refers to the rate in which glucose is released into the bloodstream from carbohydrates. Low GI means glucose is released slowly, giving you longer lasting energy without spikes and troughs. High GI foods enter the bloodstream rapidly and give you a quick burst of energy, these foods are best used for sporting events requiring a quick exertion followed by rest. When you are not in athlete mode, stick to low GI as much as you can to stabilise your blood sugar levels, improve mood and energy levels.
See the list below of common foods and how they rank on the index;
LOW GLYCAEMIC INDEX (GI) FOODS (BELOW 55)
This list should make up the majority of your diet.
List of foods | GI |
Roasted and salted peanuts | 14 |
Low-fat yoghurt with sweetener | 14 |
Cherries | 22 |
Grapefruit | 25 |
Pearl barley | 25 |
Red lentils | 26 |
Whole milk | 27 |
Dried apricots | 31 |
Butter beans | 31 |
Fettucine pasta | 32 |
Skimmed milk | 32 |
Low-fat fruit yoghurt | 33 |
Wholemeal spaghetti | 37 |
Apples | 38 |
Pears | 38 |
Tomato soup, canned | 38 |
Apple juice, unsweetened | 40 |
Noodles | 40 |
White spaghetti | 41 |
All Bran | 42 |
Chick peas, canned | 42 |
Peaches | 42 |
Porridge made with water | 42 |
Lentil soup | 44 |
Oranges | 44 |
Macaroni | 45 |
Green grapes | 46 |
Orange juice | 46 |
Peas | 48 |
Baked beans in tomato sauce | 48 |
Carrots, boiled | 49 |
Milk chocolate | 49 |
Kiwi fruit | 52 |
Stoneground wholemeal bread | 53 |
Sweetcorn | 55 |
Special K | 54 |
Banana | 55 |
Raw oatbran | 55 |
MEDIUM GLYCAEMIC INDEX (GI) FOODS (56 TO 69)
You may include a few of these foods each day. However, these foods should not be over-consumed. Your blood sugar levels will spike and mood is affected.
List of foods | GI |
Muesli, non-toasted | 56 |
Boiled potatoes | 56 |
Sultanas | 56 |
Pitta bread | 57 |
Basmati Rice | 58 |
Honey | 58 |
Cheese and tomato pizza | 60 |
Ice cream | 61 |
New potatoes | 62 |
Raisins | 64 |
Shortbread biscuit | 64 |
Couscous | 65 |
Rye bread | 65 |
Pineapple, fresh | 66 |
Cantaloupe melon | 67 |
Croissant | 67 |
Shredded wheat | 67 |
Mars bar | 68 |
Ryvita | 69 |
Crumpet, toasted | 69 |
Weetabix | 69 |
Wholemeal bread | 69 |
HIGH GLYCAEMIC INDEX (GI) FOODS (70 OR MORE)
Swap these foods for those with a low GI, or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal. These foods should be occasional foods.
List of foods | GI |
Mashed potato | 70 |
White bread | 70 |
Watermelon | 72 |
Swede | 72 |
Bagel | 72 |
French fries | 75 |
Coco Pops | 77 |
Jelly beans | 80 |
Rice cakes | 82 |
Jacket potato | 85 |
Puffed wheat | 89 |
Baguette | 95 |
Parsnips, boiled | 97 |
White rice, steamed | 98 |
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