Glycemic Index Guide

Blood sugar level is directly related to diabetes. Blood sugar above accepted limit is considered toxic and may cause blindness and kidney failure; it can also increase risk of cardiovascular disease. Those who are working hard to lose weight can’t avoid blood sugar issue because blood sugar affects your weight also.


So now you may be thinking, well I will cut carbohydrate rich foods from menu. But reality is, there are different types of carbohydrates like lactose, sucrose, glucose, fructose, etc and they work in different ways. There are some carbohydrate rich foods which will take some time to increase blood sugar level, which is good. On the other hand there are some carbohydrate rich foods which will increase blood sugar level rapidly. Even for healthy person increasing blood sugar level rapidly may be harmful.


So you need to know your food type and understand about its carbohydrate content. There is a term known as glycemic index or glycaemic index (GI) which indicates how fast a specific food increases your blood sugar or glucose level. Needless to say pure glucose is absorbed so fast. If you are an athlete or some other reasons you need instant energy pure glucose may be required otherwise consuming excessive pure glucose isn’t a good idea.


If glycemic index of a food is 100 that means carbohydrate from that food is absorbed as fast as pure glucose. So you can easily understand low GI means your body takes very long time to absorb carbohydrate from that food which is considered healthy.


Normally GI 0-55 is considered low and healthy, 56-69 is considered medium and 70-100 is considered high and harmful.


So if you are trying to lose weight and trying to flatten your stomach you need to know GI of your food. How to know that? Food label will help you a lot but there are some points to consider:

  • Usually ripen fruits have higher GI,
  • Cooking for longer time increases GI,
  • Fat, fiber and acids like lemon juice decrease GI. (Don’t even think to consume fat for low GI food. Fat will never help you to lose weight and flatten stomach.)
  • And always remember processed foods almost always have higher glycemic index than foods found in nature.


I suggest you combination of foods with different GIs.


Finally I would like to remind you one last thing. Never concentrate on glycemic index or GI only. For example watermelon has high GI of 80 but it’s healthy because per serving contains only 6 gram carbohydrate. It will not increase your calorie intake at dangerous level. Here comes another term glycemic load. So before starting your flat stomach diet plant you need a clear understanding of glycemic index and glycemic load. I hope this article has helped you to understand glycemic index.


Glycemic Index is important if you are planning to shred some fat with just changing food habit. Many of you are worried about fast carbs and slow carbs. You want to know which one is fast carb and which one is slow carb. Well all fast carb foods are not same fast  and all slow one are not same slow. They have variations. Glycemic index is the index which expresses the fastness or slowness of a carbohydrate. The range of glycemic index is from 1 to 100. If a food is really fast it will be close to hundred, while if it’s really really slow then it will be close to the value of one.


What Glycemic index actually means?

Let us get some idea about Glycemic Index. Glucose is the fastest carb. It means glucose can be absorbed in the body very fast and supply instant energy. Glycemic index of glucose is set as 100. Now other carbohydrates are compared with glucose. If another carb is half fast as glucose, then  the glycemic index of that carb would be half of glycemic index of glucose, i.e, 50. So if glycemic index of a carb is 90, it means it is 10% less fast than glucose.


Food List Food Glycemic Index
Parsnips 97
Baguette 95
Rice pasta, brown 92
Baked Potato 85
Cornflakes 83
Insant Potato 83
Rice Krispies 82
Pretzels 81
Broad beans 79
Wafer biscuits 77
Waffles 76
Doughnut 76
Chips 75
Puffed wheat 74
Corn chips 74
White rolls 73
Watermelon 72
White bread 71
Golden Grahams 71
Millet 71
Potato, mashed 70
Whole meal bread 69
Shredded Wheat 69
Taco Shell 68
Croissant 67
Ryvita 67
Barley, flakes 66
Pineapple 66
Cake , tart 65
Water biscuits 65
Potato, steamed 65
Table sugar (Sucrose) 65
Shortbread 64
Raisins 64
Macaroni cheese 64
Mars bar 64
Black bean soup, tinned 64
Hamburger bun 61
Ice-cream 61
Potato, tinned 61
Pizza, cheese 60
Danish pastry 59
Rice, white 58
Pita bread, white 57
Rice, wild 57
Apricots 57
Potato, new 57
Muesli 56
Mangoes 56
Potato, boiled 56
Oat bran 55
Rice, brown 55
Fruit cocktail 55
Spaghetti, durum wheat 55
Popcorn 55
Pound cake 54
Bananas 54
Sweet potato 54
Kiwi fruit 53
Orange juice 52
Kidney beans, tinned 52
Lentils green, tinned 52
Yam 51
Barley, cracked 50
Ice-cream (low fat) 50
Porridge, non instant 49
Chocolate bar 49
Jams and marmalades 49
Grapefruit juice 48
Multi grain bread 48
Rice, parboiled 48
Baked beans, tinned 48
Pineapple juice 46
Rice, instant 46
Grapes 46
Carrot juice 45
Macaroni 45
Oranges 44
Lentil soup, tinned 44
Peaches 42
Chickpeas, tinned 42
Apple juice 41
Wheat kernels 41
Spaghetti, white 41
Black-eyed beans 41
Snickers bar 40
Plums 39
Ravioli, meat filled 39
Carrots, cooked 39
Apples 38
Pears 38
Tomato soup, tinned 38
Spaghetti, whole wheat 37
Chickpeas 33
Milk, Fat-free 32
Milk ,skimmed 32
Fettuccine 32
Apricots (dried) 31
Soya milk 30
Kidney beans, boiled 29
Lentils green, boiled 29
Whole milk 27
Spaghetti, protein enriched 27
Pearl barley 25
Grapefruit 25
Milk, chocolate 24
Cherries 22
Peas, dried 22
Peanuts 15
Artichoke 15
Asparagus 15
Broccoli 15
Cauliflower 15
Celery 15
Cucumber 15
Eggplant 15
Green beans 15
Lettuce 15
Low-fat yogurt, artificially sweetened 15
Peppers 15
Snow peas 15
Spinach 15
Tomatoes 15
Zucchini 15



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