Glycemic Index Information and Food Sample Chart
Author: Ian C. Langtree - Writer/Editor for Disabled World (DW)
Published: 2011/01/10 - Updated: 2024/04/28
Publication Type: Informative
Category Topic: Diabetes - Related Publications
Page Content: Synopsis - Introduction - Main
Synopsis: The glycemic index is a measure of the effects of carbohydrates on blood sugar levels by ranking foodsbased on their immediate effect on blood glucose levels. It's interesting to note that food like white bread or potatoes actually cause a faster blood sugar rise than a food like regular table sugar.
Defining Glycemic Index
- Glycemic Index
The glycemic index (GI) is a number from 0 to 100 assigned to a food, with pure glucose arbitrarily given the value of 100, which represents the relative rise in the blood glucose level two hours after consuming that food. The GI of a specific food depends primarily on the quantity and type of carbohydrate it contains, but is also affected by the amount of entrapment of the carbohydrate molecules within the food, the fat and protein content of the food, the amount of organic acids (or their salts) in the food, and whether it is cooked and, if so, how it is cooked.
Introduction
The glycemic index was a concept that was introduced by Dr. David Jenkins out of the University of Toronto. It is a concept that categorizes food on how quickly it causes a rise in blood sugar once ingested; it categorizes food whether they are high glycemic or low glycemic.
Main Content
Sound complicated? It's not - the glycemic index is just a way to understand how a food will affect blood sugar. Some starchy foods have a high glycemic index, which can cause high blood sugar levels after meals. High glycemic foods include baked potatoes and instant rice. Other foods are non-starchy, such as many vegetables, fruits and legumes, and can help prevent high blood sugar after meals.
It's interesting to note that food like white bread or potatoes actually cause a faster blood sugar rise than a food like regular table sugar. So when you're choosing your meals, for example if you wanted rice for dinner try to choose wild rice over white, and when it comes to fruit choose blueberries over watermelon.
| Group | GI range | Examples |
|---|---|---|
| Low | 55 or less | fructose; pulses (black, pinto, kidney, lentil, peanut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame, hemp); walnuts, cashews, most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; mushrooms; chilis, unpeeled sweet potato |
| Medium | 56 - 69 | white sugar or sucrose, not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled white/yellow potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice, regular ice cream, banana, peeled sweet potato |
| High | 70 and above | glucose (dextrose, grape sugar), high fructose corn syrup, white bread (only from wheat endosperm), most white rice (only from rice endosperm), corn flakes, extruded breakfast cereals, maltose, maltodextrins, peeled white/yellow potato. |
The Glycemic Index and Diabetes
The glycemic index (GI) can help diabetic patients manage blood glucose.
A recent study done by Bajorek S.A. and Morello C.M. at Skaggs School of Pharmacy and Pharmaceutical Sciences, University of California in San Diego reports that people who took psyllium fiber supplements and followed a low glycemic index diet improved glycemic risk factors.
Many people use the glycemic index to help them select foods for meal planning, but it can be hard to follow a glycemic index diet on your own to manage your diabetes.
If somebody has more questions about the glycemic index they should speak with a dietitian, Certified Diabetes Educator or a diabetes specialist.
Author Credentials: Ian is the founder and Editor-in-Chief of Disabled World, a leading resource for news and information on disability issues. With a global perspective shaped by years of travel and lived experience, Ian is a committed proponent of the Social Model of Disability-a transformative framework developed by disabled activists in the 1970s that emphasizes dismantling societal barriers rather than focusing solely on individual impairments. His work reflects a deep commitment to disability rights, accessibility, and social inclusion. To learn more about Ian's background, expertise, and accomplishments, visit his full biography.