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Home / Health Topics / Different Diets / Glycemic Index

Glycemic Index

Glycemic IndexBelow is one version (of many) of the glycemic index. For improved carbohydrate metabolism, weight management, more energy, and better overall health, use the glycemic index as a guide when making food choices. Try to eat foods under 60 on the index, but remember just because a food like ice cream has a GI or 52, doesn’t mean to eat a lot of it! Again – the glycemic is only a reference guide. A diet of any food low on the GI is probably not healthy.

  • Glycemic index is a measure of how much blood sugar stress a food creates, as well as insulin production.
  • An individual who is insulin resistant will have a higher GI meal than one who is not.
  • Lower glycemic index foods help create greater satiety and a more even flow of glucose into the blood.
  • Fat, protein, and fiber content can all lower the glycemic index of a meal.
  • Eating foods higher in the glycemic index is associated with age-related illnesses, immune dysfunction, cardiovascular problems, and many other health issues.
  • American foods are much higher in the glycemic index than other countries, as you can see from the few examples below.

Try to eat foods that rate between 60-90; best choices are below 60 on the index.

FoodGlycemic Index
Grain and Cereal Products (most of these are not healthy!)
White Bread100
Whole Grain Bread52-73
Brown Rice79
White Rice71-83
Bagel103
White Spaghetti/Pasta66
Rice80
Doughnut108
Cereals (most of these are not healthy!)
Cornflakes110-130
Grapenuts96
Shredded Wheat97
Crispix124
Oatmeal77
Fruits
Raisins93
Banana75
Orange Juice (USA/other countries)81/66
Orange62
Grapes62
Apple53
Pear50
Peach40
Grapefruit36
Plum34
Watermelon103
Pineapple94
Vegetables and Starches
Baked Potato130
Sweet Potato87
Carrots68
Yams53
Peas68
Corn78
Beans
Canned Baked Beans69
Kidney Beans42
Green Beans42
Chickpeas49
Lentils43
Soybeans25
Dairy Products
Ice Cream52
Yogurt52
Whole Milk (USA/Italy)57/15
Skim Milk46
Sweeteners/Sugar
Maltose152
Glucose138
Honey78
Sucrose92
Fructose27
Soft Drinks (USA/other countries)95/76

Some information taken from The American Journal of Clinical Nutrition (Vol. 76, No. 1, 2002) and MAF BioNutritionals, LLC

Dr. Stephen Gangemi

I'm a board certified chiropractic physician and clinical nutritionist with a passion for true natural health care. I implement dietary & nutritional therapies, exercise & movement practices, and lifestyle changes along with manual therapy techniques to help the body heal and prevent illness and injuries.

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