Glycemic Index Food List And Why This Matters For Your Blood Sugar

The Glycemic Index (GI) is a number range that indicates which ingested carbohydrate raises blood sugar and it’s accompanying effect on insulin release. What you need to know though is the lower the glycemic index number the less your blood sugar will spike and the less insulin release will occur.

A new study recently completed looked at consuming a low GI foods eaten at breakfast. It was found that these not only helped keep blood sugar down, but they also increased the feeling of fullness throughout the day.

It was found that the blood sugar levels around mid-day remained low. This is really big for you because with low GI foods, you don’t have the spike in hunger you might normally feel with foods that are digest rapidly. Plus the energy you get from your food staying going strong all day… it’s not a rapid spike and fall.

Glycemic Index Graph

Bottom Line:

Try to keep your diet rich in low GI foods. It will definitely help you feel better, but it will help your body burn fat a lot more efficiency. Keep in mind, there is a lot more that goes into a healthy diet and this is just one piece.

For example, don’t think that because linked sausage is a low GI food that you can eat it with no issues. That clearly is not the case… it just does not raise your blood sugar very much.

Here is a Huge Table of a Glycemic Food Index:

Low GI Foods:

  • Peanuts – 14
  • Plain Yogurt – 14
  • Soy Beans – 18
  • Peas – 22
  • Cherries – 22
  • Barley – 25
  • Grapefruit – 25
  • Link Sausage – 28 (surprising huh?)
  • Black Beans – 30
  • Lentils – 30
  • Skim Milk – 32
  • Fettuccine – 32
  • Chickpeas – 33
  • Chocolate Milk – 32
  • Whole-Wheat Spaghetti – 37
  • Apple – 38
  • Pinto Beans – 39

Moderate GI Foods:

  • Apple Juice – 40
  • Snickers – 41
  • Peach – 42
  • Carrots – 47
  • Brown Rice – 50
  • Strawberry Jam – 51
  • Power Bar – 53
  • Orange Juice – 53
  • Honey – 55
  • Pita Bread – 57
  • Oatmeal Plain – 58
  • Pineapple – 59
  • Sweet Potato – 61
  • Coca Cola – 63
  • Raisins – 64
  • Cantaloupe – 65
  • Whole-Wheat Bread – 67

High GI Foods:

  • Life Savers – 70
  • White Bread – 70
  • Bagel – 72
  • Watermelon – 72
  • Popcorn – 72
  • Graham Crackers – 74
  • French Fries – 75
  • Grape Nuts – 75
  • Shredded Wheat – 75
  • Gatorade – 78
  • Corn Flakes – 81
  • Rice Cakes – 82
  • Pretzels – 83
  • Baked White Potato – 85
  • Instant Rice – 87
  • Gluten Free Bread – 90
  • Dates – 103