The way your body's sugar levels respond to certain foods is known as the Glycemic Index (GI).
Glucose is given the arbitary value of 100 and then all other foods are relataive to this.What are called High Glycemic Index foods (such as simple carbohydrates) increase the body's sugar levels rapidly.
Conversely, low glycemic index foods increase the body's sugar levels slowly. A good understanding of the glycemic index can assist in weight loss and help control diabetes.
Unfortunately the glycemic index cannot be generalised to all people, as different people will have different reactions to food. The body's response to food will relate to several factors including; age, activity level, insulin levels, time of day, amount of fibre and fat in the food, how refined (processed) the food is, and what was eaten with the food.
Below is a simple glycemic index foods list with seven food categories and also the glycemic index for a number of foods in that category.
Food category |
Breads |
|
 |
Breakfast cereals |
|
White bread |
70 |
|
Cornflakes |
84 |
Wholemeal bread |
69 |
|
Rice Krispies |
82 |
Pumpernickel |
41 |
|
Cheerios |
83 |
Dark rye |
76 |
|
Sugar Puffs |
80 |
Sourdough |
57 |
|
All Bran |
42 |
Heavy mixed grain |
30-45 |
|
Porridge |
46 |
|
|
Legumes |
|
|
Snack Foods |
|
Lentils |
28 |
|
Mars Bar |
65 |
Soybeans |
18 |
|
Jelly Beans |
80 |
Baked beans (canned) |
48 |
|
Chocolate Bar |
49 |
|
|
Fruits |
|
|
Dairy foods |
|
Apple |
38 |
|
Full fat milk |
27 |
Orange |
44 |
|
Skimmed milk |
32 |
Peach |
42 |
|
Full fat ice cream |
61 |
Banana |
55 |
|
Low fat Yoghurt |
33 |
Watermelon |
72 |
|
|
|
|
|
Soft and sports drinks |
|
Fanta |
68 |
Gatorade |
78 |
