What is the Glycemic Index

Molly Wichman, Personal Trainer in Lee's Summit shares fitness, weight loss, and health tips

What is the Glycemic Index

A health hot topic, the Glycemic Index. Here is a brief explanation for our Lee’s Summit Personal Training clients/community.

What Is the Glycemic Index? Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers.

The smaller the number, the less impact the food has on your blood sugar.

55 or less = Low (good)

56- 69 = Medium

70 or higher = High (bad)

Information Link

For a diet with a lower glycemic load, eat: More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index Fewer foods with a high glycemic index, like potatoes, white rice, and white bread Less of sugary foods, including candy, cookies, cakes, and sweet drinks

You can still eat foods with a high glycemic index. Just enjoy them in smaller portions, and offset them with nutritious, low-glycemic index foods when you do. What value constitutes a low glycemic index?

A low glycemic index (GI) refers to a GI value of 55 or less. Low-GI foods include most fruits and vegetables, whole or minimally processed grains, beans, pasta, low-fat dairy products, and nuts. Foods with a GI of 56 to 69 come under the category of moderate-GI foods. They include potatoes, white rice, corn, couscous, and breakfast cereals such as Mini-Wheats and Cream of Wheat. High GI means a GI of 70 or more. Foods with high GI include white bread, cakes, doughnuts, cookies, rice cakes, most crackers, bagels, croissants, and most packaged breakfast cereals. Information link

List of Low Glycemic Index Foods

GLYCEMIC INDEX OF COMMON FOODS

FATS Olive Oil 0

Avocado 10

Peanuts 15

Walnuts 15

Almond 15

Cashews 25

MEATS

Beef 0

Chicken 0

Lean Pork 0

Tuna 0

Salmon 0

Turkey 0

Cooked Sausage 34

VEGETABLES

Broccoli 15

Brussel Sprouts 15

Squash 15

Cauliflower 15

Cucumber 15

Sweet Pepper 15

Tomato 30

Carrots 30

CARBOHYDRATES

Black Beans 30

Quinoa 35

Whole Wheat Pasta 40

Whole Grain Cereal 45

Wild Rice 45

Tortilla Corn 49

Pasta 50

Brown Rice 50

Basmati Rice 50

Yellow Potato 58

Long Grain Rice 60

Couscous 60

Old Fashion Oatmeal 60

Rice Noodles 65

Sweet Potato 65

Bread Wheat 70

White Rice 70

Instant Oatmeal 74

Bread White 75

Instant Rice 85

Red Potato 88

Sticky Rice 90

White Potato 90

FRUITS

Grapefruit 22

Cherry 25

Strawberry 25

Raspberries 25

Blackberry 25

Blueberry 25

Pear 30

Apricots 34

Orange (fresh) 35

Grapes 45

Banana 48

Kiwi 50

Mango 56

Papaya 60

Dried Fruits 60

Raisins 65

Pineapple 66

Watermelon 75

In good health,

Molly Wichman

Personal Trainer in Lee's Summit, MO