Glycemic Index (GI)

What is it?

GI is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels.

How does it help?

GI helps with diabetes control. Foods with a low GI raise blood glucose levels more slowly than foods with a higher GI.

How is it measured?

Foods are compared against a standard food, white bread or glucose, and ranked low, medium or high GI.

What are the best choices?

Foods with a low GI include most vegetables and fruit, legumes, whole grain bread, pasta and milk.

Other factors?

How food is prepared, what foods are eaten together, and the amount and type of carbohydrate eaten all affect blood glucose.

Many starch foods have a high GI. Choose low and medium GI foods more often.

 

Low GI (less than 55)
Choose most
oftenCheckCheckCheck

Medium GI (56 - 70)
Choose more
oftenCheckCheck

High GI (more than 70)
Choose less
oftenCheck

Breads 100% Stoned Ground Whole Wheat Pumpernickel Whole Wheat
Rye
Pita
White Bread
Kaiser Roll
Bagel
Cereal Ready-to-eat Bran Cereal
Oatmeal
Oatbran
Partially-Cooked Oats
Cream of Wheat
Bran or Corn Flakes
Crisp Rice Cereal
Oat "O" Cereal
Grains Parboiled or converted rice
Barley & Bulgar
Pasta/Noodles
Basmati Rice
Brown Rice
Couscous
Short-grain Rice
Brand Rice
Other Sweet potato/Yam
Legumes (Lentils,
Chickpeas,
Kidney Beans, Split Peas,
Soy Beans, Baked Beans)
Skim Milk
New Potato
Sweet Corn
Popcorn
Stoned Wheat Thins Crackers
Black Bean Soup
Green Pea Soup
Digestive Biscuits
Baked Potato
French Fries
Pretzels
Rice Cakes
Soda Crackers
Adapted From: www.diabetes.ca
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