The Glycemic Index System for Ranking Carbohydrates

Researchers have spent years trying to measure what dietary factors make blood glucose levels high and the glycemic index is one system for facilitating this. 

Glycemic index (or GI) is essentially considered as a ranking system for carbohydrate rich foods that assigns a value to food items.

This value reflects a measurement of how fast a particular food will raise glucose levels. 

Such values have been assigned to more than 750 carbohydrate rich foods in the index.

Table 1. GI and GL Values for Selected Foods

Food	GI (Glucose=100)	Serving Size	Carbohydrate* per Serving (g)	GL per Serving
Russet potato, baked	111	1 medium	30	33
Potato, white, boiled (average)	82	1 medium	30	25
Puffed rice cakes	82	3 cakes	21	17
Cornflakes	79	1 cup	26	20
Jelly beans	78	1 oz	28	22
Doughnut	76	1 medium	23	17
Watermelon	76	1 cup	11	8
Soda crackers	74	4 crackers	17	12
Bread, white-wheat flour	71	1 large slice	14	10
Pancake	67	6" diameter	58	39
Rice, white, boiled	66	1 cup	53	35
Table sugar (sucrose)	63	2 tsp	10	6
Dates, dried	62	2 oz	40	25
Spaghetti, white, boiled (20 min)	58	1 cup	44	25
Honey, pure	58	1 Tbsp	17	10
Pineapple, raw	58	½ cup	19	11
Banana, raw	55	1 cup	24	13
Maple syrup, Canadian	54	1 Tbsp	14	7
Parsnips, peeled, boiled	52	½ cup	10	5
Rice, brown, boiled	50	1 cup	42	20
Spaghetti, white, boiled (average)	46	1 cup	44	20
Whole-grain pumpernickel bread	46	1 large slice	12	5
All-Bran™ cereal	45	1 cup	21	10
Spaghetti, whole-meal, boiled	32	1 cup	37	14
Orange, raw	42	1 medium	11	5
Apple, raw	39	1 medium	15	6
Pear, raw	38	1 medium	11	4
Skim milk	33	8 fl oz	13	4
Carrots, boiled	33	½ cup	4	1
Lentils, dried, boiled	29	1 cup	24	7
Kidney beans, dried, boiled	28	1 cup	29	8
Pearled barley, boiled	28	1 cup	38	11
Cashews	25	1 oz	9	2
Peanuts	18	1 oz	6	1
*Amount of available carbohydrates in a food serving that excludes indigestible carbohydrates, i.e., dietary fiber.

Above Table/Chart Source: https://lpi.oregonstate.edu/

The glycemic index was developed in 1981. Before the glycemic index was created, scientists assumed that our bodies digested simple sugars very quickly, producing rapid increases in blood glucose levels. 

We now know that things are not so "simple". Simple sugars do not necessarily raise blood glucose levels any faster than complex carbohydrates do, though dietary sugar and highly refined carbohydrates will be absorbed faster and may cause spikes in blood glucose levels.

It’s important to note that people who regularly consume foods high on the glycemic index are more likely to have higher amounts of body fat. 

Body fat is judged by the BMI (Body Mass Index.) High BMI’s are associated with heart disease, obesity, and diabetes. 

Complex carbohydrates like bread, potatoes, pasta, rice, cereal, and baked goods typically have higher index ratings and have the potential for spiking blood glucose levels.

The key to keeping your blood glucose levels under control is to manage your total carbohydrate intake and to eat sparingly of the foods with a high GI rating. 

If you choose, you can easily verify whether or not the foods you consume raise your blood glucose with a portable blood glucose monitor.

What are some foods that are low on the glycemic index? 

Note: Do refer to the above table with details of GI

Whole grains, nonstarchy vegetables, fruit (Not all fruit, though: bananas have a higher sugar content than many berries, so you may want to read up on the carb count and GI number for individual fruits), nuts, and legumes.

Having some familiarity with the glycemic index ratings of foods can be effective for those who are attempting to lose weight.

Short-term studies show that consuming foods with a high GI number can be an effective approach to long-term weight loss and decreasing the prevalence of obesity, which is a risk factor for the development of diabetes, hypertension, arthritis, coronary artery disease, and congestive heart failure. 

It’s also important to note that people who mainly consume foods low on the glycemic index tend to have lower body fat levels.

Being knowledgeable about the foods that are high on the glycemic index is an efficient approach for everyone, whether they are trying to maintain their current weight levels, lose weight, or achieve optimal health. 

But it’s especially important for diabetes sufferers since it may allow them to make better dietary choices and lessen the occurrence of spikes in their blood glucose levels. 

Poor control of diabetes can lead to peripheral neuropathy, diabetic retinopathy, hardening of the arteries, and kidney failure, as well as increase the risk of heart disease.

Currently, the CDC, or Centers for Disease Control, has classified the rise in Type II Diabetes in the general population as an epidemic.