What is GI food chart?

What is GI food chart?

The Glycemic Index (GI) chart shows how much and how quickly a carbohydrate-containing food raises your blood-sugar levels. The lower a food is on the GI, the lower the effect on your blood sugar. The standardized Glycemic Index ranges from 0 to 100.

What foods have a GI of 55 or less?

low GI (less than 55) – examples include soy products, beans, fruit, milk, pasta, grainy bread, porridge (oats) and lentils. medium GI (55 to 70) – examples include orange juice, honey, basmati rice and wholemeal bread. high GI (greater than 70) – examples include potatoes, white bread and short-grain rice.

What are the best high GI foods?

Moderate glycemic index (GI 56 to 69): White and sweet potatoes, corn, white rice, couscous, breakfast cereals such as Cream of Wheat and Mini Wheats. High glycemic index (GI of 70 or higher): White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals.

What kind of meat is low glycemic?

Foods without a GI value or with a very low GI can also be enjoyed as part of a balanced low glycemic diet. They include: Meat: beef, bison, lamb, pork. Seafood: tuna, salmon, shrimp, mackerel, anchovies, sardines.

Which is best rice for diabetes?

Brown Rice Reduces Diabetes Risk But eating two or more servings of brown rice per week was associated with an 11% reduced risk of developing type 2 diabetes, compared to eating less than one serving of brown rice per month. White rice has a higher glycemic index than brown rice, the researchers say.

Which vegetable has the highest glycemic index?

Higher GI fruits include bananas, oranges, mango, grapes, raisins, dates and pears. Lower GI vegetables include lettuce, broccoli, cabbage, cauliflower and peppers. Higher GI vegetables include carrots, potatoes, parsnips, beetroots and sweetcorn.

What can a diabetic eat instead of potatoes?

Good replacements for potatoes

  • Carrots and parsnips. Both are low GI and GL and have less than 10 grams of carbs per 2.8-ounce (80-gram) serving.
  • Cauliflower. This vegetable is an excellent alternative to potato either boiled, steamed, or roasted.
  • Pumpkin and squash.
  • Taro.
  • Sweet potato.
  • Legumes and lentils.

What foods have the highest glycemic index?

HIGH GLYCEMIC INDEX (70 and higher) Fruits: Watermelon (120g) 80: Vegetables: Rutabaga (15 g) 72: Potato, instant, mashed, (150g) 88: Potato, mashed (150g) 83: Potato, microwaved (150g) 93: Grains, Breads & Cereals: Barley flour bread, 50% wheat flour, 50% course barley flour (30g) 74: Bread stuffing (30g) 74: Cheerios (30g) 74: Corn Flakes (30g) 79: French baguette (30g) 95

What fruits have the highest glycemic index?


  • dried dates.
  • pineapples.
  • overly ripe bananas.
  • How do you calculate the glycemic index of a food?

    Monitor the carbohydrate level of the meal you consume.

  • The next step involves determining the carbs that each food component adds up to your meal.
  • After calculating the proportion of carbs,multiply it with the standard glycemic index of the components.
  • Now,add up the results of the components obtained in step 3 to have a total GI score.
  • How to calculate the glycemic index of food?

    Carbohydrate quantity and type found in the food (For example,short-grain white rice has a higher glycemic index than brown rice or long-grain white rice),

  • The carbohydrate entrapment of molecules in the meal,
  • How much protein and fat do we find in the food?,
  • The number of organic acids in the food,