Capital Sports Injury Center GLYCEMIC INDEX


This terms refers to the rise in blood sugar (glucose) from any given food as compared to pure glucose. For example, the GI of a bagel is 72; this means that the bagel causes blood glucose to rise 72% as much as pure glucose. Processed foods increase the GI whereas high fructose content foods and the co-ingestion of fat, fiber, and protein decrease the GI.

Extremely High >100

  • puffed rice

  • corn flakes

  • instant rice

  • instant potatoes

  • french bread

  • baken potatoes

  • cooked carrots

  • honey

High 80-100

  • wheat bread

  • grapenuts

  • corn

  • shredded wheat

  • rye bread

  • brown rice

  • white rice

  • mashed and boiled potatoes

  • sucrose

  • apricots

  • raisin

  • banana

  • papaya

  • mango

  • MARS bar

  • cookies

  • pastry

 

Moderate 60-80

  • buckwheat

  • All Bran

  • pumbernickel

  • bulgar

  • white spaghetti

  • brown spaghetti

  • yam sweat potato

  • peas

  • canned baked beans

  • canned kidney beans

  • grapefruit juice

  • orange juice

  • grapes

  • potatoe chips

  • oatmeal cookies

Moderately Low 40-60

  • tomato soup

  • lima beans

  • chickpeas

  • lack-eyed peas

  • kidney beans

  • black beans

  • sage

  • apple juice

  • apple peas

  • yogurt

  • ice cream

  • all milks

 

Low <40

  • barley

  • soy beans

  • peaches

  • plums

  • fructose

  • peanuts


 


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