Glycemic Index of World's Healthiest Foods

Glycemic Index of World's Healthiest Foods

In the table below, we've listed the Glycemic Index values primarily for the World's Healthiest Foods that are high in carbohydrates-plus a few comparative foods. If a World's Healthiest Food is not on this list, it is because it does not have a high carbohydrate value and therefore, even if eaten alone, will not cause blood sugar levels to spike.

The values in our table are based on the more reliable white bread (starch) index rather than the glucose index. Should you compare these values to a GI table based on the glucose index, divide those values by 1.4.

FOOD ITEMS	Glycemic Index
VEGETABLES*
Spinach	15-50
Turnip Greens	15-50
Lettuce	15-50
Water Cress	15-50
Zucchini	15-50
Asparagus	15-50
Artichokes	15-50
Okra	15-50
Cabbage	15-50
Celery	15-50
Cucumbers	15-50
Dill Pickles	15-50
Radishes	15-50
Broccoli	15-50
Brussels Sprouts	15-50
Eggplant	15-50
Onions	15-50
Tomatoes	15-50
Cauliflower	30
Bell Peppers	40
Green Peas	40
Squash	50
Heart of Palm	50
GRAIN ITEMS
Barley
Pearled barley, cooked (average of 5 samples)	35
Barley kernel bread (50% kernels) (average of samples	64
Barley flour bread (80% barley, 20% white wheat flour	94
Whole meal barley porridge	95
Buckwheat
Buckwheat bread (50% dehusked buckwheat groats, 50% white flour)	66
Buckwheat, cooked (average of 3 samples)	76
Corn
Corn, yellow	78
Corn tortillas	78
Cornmeal, boiled in salted water 2 minutes	95
Taco shells	97
Millet
Millet, boiled	99
Oats
Oat bran bread (45% oat bran, 50% white wheat flour	66
Oatmeal (thick, dehulled oat flakes	77
Oat bran cereal	78
Museli	80
Oatmeal (rolled oats), cooked	81
Oat bread (80% intact oat kernels, 20% white wheat flour)	91
Oatmeal (one-minute oats	92
Rice
Wild rice	81
Rice cakes	81
Rice noodles, cooked	85
White, boiled (average of 12 saamples)	90
Parboiled rice	100
Rice bread	100
Rye
Whole kernels, cooked (average of 3 samples)	48
Rye kernel bread (80% kernels, 20% white wheat flour) (average of 6 samples)	70
Whole meal rye bread (average of 4 samples)	81
Wheat
Spaghetti, whole meal (average of 2 samples)	52
Whole wheat kernels, cooked (average of 4 samples)	57
Spaghetti, white, boiled 10-15 minutes (average of 7 samples)	62
Cracked wheat, bulgar, boiled (average of 4 samples)	67
Wheat kernel bread (80% intact kernels, 20% white wheat flour	73
Couscous (from semolina-durham wheat) boiled 5 minutes	91
Whole wheat bread (average of 13 samples)	95
White flour bread (average of 6 samples)	100
Gluten-free	129
Spelt
Whole meal spelt bread	88
Multi-grains
Multi-grain bread	60
FRUITS
Grapefruit	35
Apples, Dried (average of 2 samples)	40
Prunes	41
Apricots, Dried (average of 2 samples)	43
Apples, Raw (average of 6 samples	53
Pears (average of 4 samples)	53
Plums (average of 2 samples	55
Strawberries	56
Oranges (average of 6 samples)	59
Pineapple juice	64
Grapes (average of 2 samples)	64
Orange juice (average of 3 samples)	73
Bananas (average of 10 samples)	73
Kiwi (average of 2 samples)	74
Apricots, Raw	80
Papaya (average 3 samples)	83
Pineapple (average of 2 samples)	83
Figs	85
Raisins	90
Cantaloupe	91
Watermelon	100
STARCHY VEGETABLES
Yams (average of 3 samples)	52
Carrots (average 4 samples)	66
Potatoes, Boiled 15 minutes, cubed, peeled	81
Sweet potatoes (average of 5 samples)	85
Beets	64
Potatoes, Baked (average of 4 samples)	119
Mashed (average of 3 samples)	104
LEGUMES
Soybeans, cooked (average of 2 samples)	25
Lentils, red, cooked (average of 4 samples)	36
Garbanzo beans, dried, soaked, boiled 35 minutes (average of 4 samples)	39
Kidney beans (average of 8 samples)	39
Lentils, green, cooked (average of 3 samples)	42
Split peas, yellow, cooked	45
Soymilk, full fat, with maltodexdrin, calcium-fortified	50
Navy beans, cooked (average of 5 samples)	53
Pinto beans, cooked	55
Pinto beans, canned	63
DAIRY
Yogurt, low fat, plain	20
Whole fat milk	39
Skim milk	46
Yogurt, low fat, with fruit	47
SWEETENERS
Honey (average of 11 samples)	77
Sucrose (white sugar)	95

*We cannot find published research studies to confirm the GI of vegetables. Most commentators we've read place their value between 15-50 and we suspect that this range is right on target based on their low carbohydrate and high-fiber content.

**The standard value for beer is 110, based primarily on the malted aspect, and maltose has a GI value of 110. Although it has been suggested that red wine has a low GI value, we cannot confirm this claim but treat any alcoholic beverage as a problematic food since alcohol itself can be de-stabilizing of blood sugar. To some extent, red wine may be an exception, but the jury is still out.

Practical Tips

A food is generally considered to have a high GI if it is rated above 60.

Individuals who have problems with maintaining proper blood sugar levels should restrict their selection to foods with a GI of 40 or less. These include those who have low blood sugar (hypoglycemia) and high blood sugar (hyperinsulemia) as well as those who have a high sensitivity to sugar. Sugar includes not just simple sugars, honey and maple syrup but also fruits, fruit juices, starchy vegetables and grain products or foods with a high glycemic index.

For a healthy person without any problems with blood sugar levels all of the foods in a meal do not have to have a low GI. For example, consider a bean-and-cheese filled tortilla. The corn tortilla has a high GI (78), as do pinto beans (GI of 63), but the tomatoes (GI of 15) onions (GI of 15), lettuce (GI of 15) and cheese (GI so low it is not recorded) balance out the overall GI effect. The result is a healthy meal that will not destabilize blood sugar levels.

When planning your healthy GI meals, keep the following simple guidelines in mind:

• Main components should have a GI of no more than 70
• Half of all components should have a GI below 50

This article was taken from: whfoods