Glycemic Index is the ranking of carbohydrates in foods according to how much they affect blood glucose levels. There are many factors contributing to the GI of a food, including the type of carbohydrate, fat content, processing and digestibility.
High GI foods elevate blood sugar levels more rapidly and to a greater extent than low GI foods. For instance, mashed potatoes are a high GI food and eating them makes blood sugar rise a lot. Beans are a low GI food and eating them causes only a small change in blood sugar.
Foods have been divided into categories based on their Glycemic Index values and classified as low GI, intermediate GI and high GI.
| Glycemix Index Range | |
|---|---|
| Low GI ≤ 55 | Slower and lower rise in blood sugar levels |
| Intermediate GI 56-69 | Moderate rise in blood sugar levels |
| High GI ≥ 70 | Fast rise in blood sugar levels |
A low GI diet can help control blood sugar levels in people with diabetes, helps with weight management, makes you feel full for a longer period of time, improves blood cholesterol profiles and may improve the body’s sensitivity to insulin.
Glycemic Index of Selected Foods. (Glucose = 100)
| Food | GI Value |
| Low ≤ 55 | |
| Peanuts | 14 |
| Raw carrots | 16 |
| Cashew nuts | 22 |
| Kidney beans | 28 |
| Similac® Mum | 28 |
| Glucerna® Triple Care Powder | 31 |
| Apple | 38 |
| Strawberries | 40 |
| Milk, full fat | 40 |
| Green Peas | 48 |
| Intermediate 55-69 | |
| Brown rice | 55 |
| Wholegrain bread | 59 |
| Corn | 60 |
| Spaghetti | 61 |
| Croissant | 67 |
| High ≥ 70 | |
| Parboiled rice | 72 |
| Mashed potato | 74 |
| Baked potato | 85 |
| Cornflakes | 92 |
| Baguette | 95 |
References:
Foster-Powell et al. International table of glycemic index and glycemic load values. Am J Clin Nutr 2002; 76:5-56.
SG.2022.29988.GLU.1 (V1.1)
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