GI Index -- Part One
The GI assigns carbohydrate-containing foods a number based on how they affect your blood sugar, or glucose. Foods with a GI below 55 cause only a little blip; those in the 55-70 range raise blood sugar a litter higher; & carbs with GIs over 70 send it soaring.
If you do choose a high-GI food, try to combine it with a low-GI food or a food that is high in protein or fat. This will slow the absorption of the high-GI food and prevent your blood sugar from rising rapidly.
Baked Goods:
Pumpernickel bread 41
Oatmeal cookie 55
Whole wheat pita 57
Bran muffin 60
Rye crispbread 65*
100% whole rye bread 65*
Stoned wheat thins 67*
Croissant 67
Angel food cake 67
Taco shell 68
Whole wheat bread 69*
White bread 70
Melba toast 70
Corn tortilla 70
Bagel 72
Kaiser roll 73
Graham cracker 74
Waffle 76
French bread 95
Cereals:
All-Bran 42 -- only item in this category that will cause a small blip in blood sugar
Oat bran 55
Old-fashioned oats 59*
Quick-cooking oats 66
Shredded wheat 69*
Cream of Wheat 70
Puffed wheat 74
Cornflakes 84
Puffed rice 88
__________________
*Are considered high-GI foods that you need not avoid; these foods contain important nutrients besides carbs.
Source: The Sugar Solution by Sari Harrar -- Balance your blood sugar naturally to avoid disease, lose weight, gain energy and feel great
If you do choose a high-GI food, try to combine it with a low-GI food or a food that is high in protein or fat. This will slow the absorption of the high-GI food and prevent your blood sugar from rising rapidly.
Baked Goods:
Pumpernickel bread 41
Oatmeal cookie 55
Whole wheat pita 57
Bran muffin 60
Rye crispbread 65*
100% whole rye bread 65*
Stoned wheat thins 67*
Croissant 67
Angel food cake 67
Taco shell 68
Whole wheat bread 69*
White bread 70
Melba toast 70
Corn tortilla 70
Bagel 72
Kaiser roll 73
Graham cracker 74
Waffle 76
French bread 95
Cereals:
All-Bran 42 -- only item in this category that will cause a small blip in blood sugar
Oat bran 55
Old-fashioned oats 59*
Quick-cooking oats 66
Shredded wheat 69*
Cream of Wheat 70
Puffed wheat 74
Cornflakes 84
Puffed rice 88
__________________
*Are considered high-GI foods that you need not avoid; these foods contain important nutrients besides carbs.
Source: The Sugar Solution by Sari Harrar -- Balance your blood sugar naturally to avoid disease, lose weight, gain energy and feel great