Glycaemic Index

When we talk about the glycaemic index we are talking about carbohydrates, that’s foods such as pasta, rice bread, cereal and potatoes, although carbohydrate is also found in all fruits and vegetables and in other foods. Each food is given a rating on a scale of 1-100, and the lower the rating, the better. The highest ranking food is Glucose at 100. Anything with a rating above 70 is considered high GI, a rating between 55-70 is medium GI and below 55 is a low GI. Higher the fibre content the lower the GI ranking is likely to be. Focusing on foods that that provide slow, steady amounts of energy throughout the day helps control blood sugar levels.

Glycaemic Index of Common Foods

Breads and Grains	GI	Fruits	GI	Starchy Vegetables	GI
Waffle	76	Watermelon	72	Baked Potatoes	83
Doughnut	76	Pineapple	66	Instant Potatoes	83
Bagal	72	Raisins	64	Mashed Potatoes	73
White Bread	70	Banana	53	Carrots	71
Wholewheat Bread	69	Grapes	52	Sweet Potatoes	50
Wheat Rice	56	Oranges	43	Green peas	48
Instant Rice	91	Apple	30	Boiled & Peeled Potatoes	70
Maize (corn on the cob)	70	Cherries	22
Brown Rice	55	Pear	35	Snacks	GI
White Spaghetti	41	Apple Juice	40	Rice Cakes	82
Wholewheat Spaghetti	37			Corn Chips	73
Barley	25	Legumes	GI	Popcorn	55
Wheat Kernels	41	Baked Beans	48	Potato Chips	54
Basmati Rice	50	Chick Peas	33	Chocolate	49
Rye Wholemeal bread	40	Butter Beans	31	Peanuts	14
Cereals	GI	Lentils	29	Crackers	80
Rice Krispies	82	Kidney Beans	27	Dried Apricots	35
Corn Flakes	70	Soy Beans	18	Digestive Biscuit	59
Cheerios	74
Shedded Wheat	69	Dairy	GI	Sugars	GI
Weetabix	69	Ice Cream	61	Honey	90
Porridge with water	42	Yoghurt skimmed	35	Sucrose	65
All Bran	42	Full fat milk	27	Lactose	46
Puffed Rice	95	Skimmed milk	32	Fructose	23

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