Printable Glycemic Index Chart

The complete list of the glycemic index and glycemic load for more than 1 000 foods can be found in the article international tables of glycemic index and glycemic load values.

Printable glycemic index chart. Keep this chart bookmarked in your browser for easy reference. The glycemic index chart below uses a scale of 1 to 100 for glycemic index and 1 to 50 for glycemic load values glucose having the highest gi value of 100 and gl of 50. For instance a food with a glycemic index of 30 doesn t raise the blood glucose that much at all but gi doesn t consider how big the serving size is or how much you eat.

Below is a glycemic index and glycemic load chart for the 100 plus most popular foods. Knowing the glycemic index of the carbohydrates you eat is one tool that can help you fine tune your meals to keep your blood glucose within a. Rand miller in the december 2008 issue of diabetes are vol.

The glycemic index gi chart shows how much and how quickly a carbohydrate containing food raises your blood sugar levels. Glycemic index and glycemic load for 100 foods. Atkinson kaye foster powell and jennie.

Pure sugar has a glycemic index of 100. 2008 by fiona s. The glycemic index gi provides a measure of how quickly blood sugar levels rise after a particular food is eaten the effects that different foods have on blood sugar levels can vary considerably.

Along with a myriad of health problems caused by an over secretion of insulin one of the major problems of excess insulin is that it triggers the extra storage of fat. 31 number 12 pages 2281 2283. Cheat sheet for diabetes.

Understanding the gi values of specific foods can help reduce harmful spikes in blood sugar as sugars and carbohydrates are broken down and your metabolism releases insulin to aid in digestion. Glycemic index chart the glycemic index gi is a measure of the effect carbohydrates have on blood glucose levels. The glycemic index is a tool that measures the effect of a specific food digesting into the bloodstream to create insulin.

What are the glycemic index and glycemic load of your favorite foods. The standardized glycemic index ranges from 0 to 100. Low glycemic index food chart yogurt low fat sweetened 14 peanuts 15 artichoke 15 asparagus 15 broccoli 15 cauliflower 15 celery 15 cucumber 15 eggplant 15 green beans 15 lettuce all varieties 15 low fat yogurt artificially sweetened 15 peppers all varieties 15 snow peas 15 spinach 15 young summer squash 15 tomatoes 15 zucchini 15.

When you have type 2 diabetes one of the best ways to control your glucose levels is to eat foods that don t cause major blood sugar spikes. The lower a food is on the gi the lower the effect on your blood sugar.