The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Foods low on the glycemic index GI scale tend to release glucose slowly and steadily. Foods high on the glycemic index release glucose rapidly. Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise, or to offset hypo- or insufficient glycemia.
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This is the definitive table for both the glycemic index and the glycemic load. It is based on a table in different format but no more foods published December in Diabetes Care.
However, only the abstract is free online there. This table includes the glycemic index and glycemic load of more than 2, individual food items. Not all of them, however, are available in the United States. They represent a true international effort of testing around the world. The glycemic index GI is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers—the higher the number, the greater the blood sugar response.
So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. The glycemic load GL is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone.
A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn't a lot of it, so watermelon's glycemic load is relatively low.
Foods that have a low GL almost always have a low GI. Foods with an intermediate or high GL range from very low to very high GI. Both GI and GL are listed here. The GI is of foods based on the glucose index—where glucose is set to equal The other is the glycemic load, which is the glycemic index divided by multiplied by its available carbohydrate content i. The "Serve size g " column is the serving size in grams for calculating the glycemic load; for simplicity of presentation I have left out an intermediate column that shows the available carbohydrates in the stated serving sizes.
Take, watermelon as an example of calculating glycemic load. Its glycemic index is pretty high, about My previous glycemic index page, which this page supplants, was based on the table published in the American Journal of Clinical Nutrition.
That in turn supplanted my original glycemic lists page, which was based on the original publication of the American Journal of Clinical Nutrition. I know that some people would prefer the relative simplicity of a list of just the most common American foods.
You can print out this file. But before printing, be sure to check if the last column is fully visible. On my computer I needed to change the margins in Internet Explorer with file, page setup from 0.
You may need to make it even wider by changing the print setup orientation from the normal portrait to landscape. Then, please first check if you've got it by printing just one page of the table. This table may be freely utilized for personal use, but may not be copied to any other Web site or publication. Webmasters of other Web sites are, however, welcomed to link this Web page. Before asking about the glycemic index or glycemic load, please refer to my main Glycemic Index page.
N TM products Usana Inc. NS, not specified; AUC, area under the curve. Serving sizes in grams unless otherwise specified. Two GI values are shown for each food - one in which glucose sugar was used as the reference food and one in which white bread was used as the reference food. Estimated by multiplying the food's listed GI value with glucose as the reference food by the listed g carbohydrate per serving and dividing by Glycemic Index Laboratories, Inc.
Toronto, Canada , unpublished observations, - International Diabetes Institute Melbourne, Australia , unpublished observations, - Portions of the test food and the reference food contained 10 g carbohydrate. Portions of the test food and the reference food contained 25 g carbohydrate.
GI calculated by using a mathematical formula based on results from an in vitro starch hydrolysis assay. White rice was used as the reference food, but glucose was also tested and had a GI of Portions of the test food and the reference food contained 75 g carbohydrate. Portions of the test food and the reference food contained g carbohydrate. Values based on 0. Portions of the test food and the reference food contained 70 g carbohydrate. GI value included in original article determined from AUC measured over min for only 4 time points 0, 60, and min.
Portions of the test food and the reference food contained 30 g carbohydrate. Portions of the test food and the reference food contained 20 g carbohydrate.
Potato used as the reference food with a GI fixed at GI included in original article determined from AUC measured min for only 4 time points 0, 30, 60 and min. GI included in original article determined from AUC measured min for only 6 time points 0, 30, 60, , and min. Portions of the test food and the reference food contained 45 g carbohydrate.
Ordinary corn flour arepa was used as the reference food. GI value included in original article determined from AUC measured over 3 h for only 4 time points 0, 1, 2, and 3 h. GI corrected for added milk and adjusted to represent a 50 g carbohydrate portion size. Portions of the test food and the reference food contained GI value included in original article determined from AUC measured over 3 h for only 5 time points 0, 30, 60, and min.
Wheat chapatti was used as the reference food and given a GI of GI for sugars calculated from the glycemic response for a meal of sugar and rolled oats minus the glycemic response for the oats alone. Total weight of the test food was 50 g, whereas the reference food contained 50 g available carbohydrate. Total weight of the test food was 25 g, whereas the reference food contained 25 g available carbohydrate. Eaten as part of a mixed meal with fish, tomato, and onion sauce.
GI value included in original article determined from AUC measured over 2 h for only 5 time points 0, 30, 60, 90 and min. GI value included in original article determined from AUC measured over 2 h for only 4 time points 0, 30, 60 and min. It covers new articles and columns that I have written and important developments in diabetes generally that you may have missed.
It appears that you are currently using Ad Blocking software. What are the consequences? Click here to learn more. GI of 55 is low; GL of 10 is low.
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Glycemic index for 60+ foods
Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2008