Sherry Granader - Health & Wellness Consultant, Keynote Public Speaker, Author
   
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The Glycemic Index

Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

Using the Glycemic Index to maximize exercise

Knowing he Glycemic Index will also assist with exercise. If you are planning to exercise, you should eat low glycemic carbs about 60 minutes after exercising.

Eating high glycemic foods will help you recover from your workout. Specifically, faster carbohydrates that are high on the Glycemic Index are great for raising low blood sugars after intense exercising whereas low Glycemic Index foods are helpful in maintaining blood sugar levels for long periods of exercise.

Glycemic Index of common foods

Glucose 100
Breads  
Mixed grain bread 28
Oat Bran bread 48
Pita bread, white 57
Wheat bread, wholemeal 69
White bread 71
Bagel, white 71
   
Breakfast cereals  
Rice Bran 19
All Bran 42
Oatmeal 49
Special K 54
Muesli 56
Life 66
Grapenuts 67
Cream of Wheat 70
Cheerios 74
Total 76
Team 82
Cornflakes 83
Crispix 87
   
Fruit & fruit products  
Pear, fresh 37
Apple 38
Orange 44
Grapes 46
Banana 54
Raisins 64
Watermelon 72
   
Snack food  
Peanuts 15
Popcorn 55
Pretzels 81
Dates 103
   
Sugars  
Fructose 22
Honey 58
Sucrose 64
Maltodextrin 105
Maltose 105
   
 
   
Cereal grains  
Barley, pearled 25
Rice, instant, boiled 1 min 46
Sweet corn 55
Rice, brown 55
Rice, white 55
Couscous 65
Rice, instant, boiled 6 min 90
   
Dairy foods  
Yogurt, low-fat, artificially sweet 14
Milk, skim 32
   
Legumes  
Lentils, red 25
Kidney beans 29
Butter beans 31
Pinto beans 39
Baked beans, canned 48
Kidney beans, canned 52
   
Pasta  
Fettucine 27
Vermicelli 35
Spaghetti, protein enriched 27
Spaghetti, white 41
Macaroni 45
Linguine 46
Tortellini, cheese 50
   
Soups  
Tomato soup 38
Black bean soup 64
Split pea soup 60
   
Vegetables  
Carrots, cooked 39
Yams 51
Sweet potatoes 54
Potatoes, white, boiled 56
Potatoes, new 57
Beets 64
Potatoes, mashed 70
Potatoes, baked 85
   
     
Breads GI
Rye bread 48
Pita bread, whole wheat bread 57
Croissant 67
Oat bran bread 68
Mixed grain bread 69
Pumpernickel 71
Pita bread, white 82
Hamburger bun 87
Melba toast 100
Bagel, white 103
Kaiser rolls 104
Bread stuffing 106
Rice cakes 110
Wheat bread, Wonder white 112
Wheat bread, gluten free 129
French baguette 136
   
Cookies GI
Oatmeal 79
Rich Tea 79
Shortbread 91
Arrowroot 95
Graham Wafers 106
Vanilla Wafers 110
   
Crackers GI
Jatz 79
High Fiber Rye Crispbread 93
Wheat Crackers 96
Stoned Wheat Thins 96
Water Crackers 102
Rice Cakes 110
Puffed Crispbread 116
   
Dairy GI
Yogurt, low-fat, plain 20
Milk, chocolate 34
Milk, full fat 39
Milk, skim 46
Yogurt, low-fat, fruit 47
Ice cream, low-fat 71
Ice cream 87
   
Fruit & fruit products GI
Cherries 32
Grapefruit 36
Apple 38
Apple juice, unsweetened 40
Apricots, dried 44
Pear, fresh 53
Apple 54
Plum 55
Apple juice 58
Peach, fresh 60
Orange 53
Pear, canned 63
Grapes 66
Pineapple juice 66
Peach, canned 967
Grapefruit juice 69
Orange juice 74
Kiwi 75
Banana 77
Fruit cocktail 79
Mango 80
Apricots, fresh 82
Raisins 91
Apricots, canned syrup 91
Pineapple 94
Rockmelon (musk melon, cantaloupe) 93
Watermelon 103
   
Pasta GI
Spaghetti, protein enriched 38
Fettuccini 46
Ravioli, meat filled 56
Spaghetti, white 59
Spirali 61
Capellini 64
Macaroni 64
Linguine 65
Instant noodles 67
Tortellini, cheese 71
Macaroni & cheese 92
Gnocchi 95
   
Snack food GI
Peanuts 21
Mars Peanut M & M's 46
Mars Snicker Bar 57
Mars Twix Cookie Bars 62
Mars Chocolate 63
Jams and marmalades 70
Chocolate 70
Potato crisps 77
Popcorn 79
Muesli Bars 87
Mars Bar 91
Mars Skittles 98
Life Saver 100
Corn Chips 105
Jelly Beans 114
Pretzels 116
Dates 146
 
Breakfast items GI
Rice bran 27
Kellogg's All Bran Fruit'n Oats 55
All Bran 60
Granola Bars, Quaker Chew 61
Oatmeal 70
Bran Buds 75
Special K 77
Oat Bran 78
Kellogg's Honey Smacks 78
Muesli 80
Kellogg's Mini-Wheats 81
Bran Chex 83
Kellogg's Just Right 84
Life 94
Nutri Grain 94
Grapenuts 96
Shredded Wheat 99
Cream of Wheat 99
Golden Grahams 102
Puffed Wheat 105
Cheerios 106
Corn Bran 107
Breakfast Bar 109
Coco Pops 110
Post Flakes 114
Rice Krispies 117
Team 117
Corn Chex 118
Cornflakes 119
Crispix 124
Rice Chex 127
   
Grains GI
Barley, pearled 36
Rye 48
Wheat kernels 59
Rice, instant, boiled 65
Bulgur 68
Barley, cracked 72
Wheat, quick cooking 77
Buckwheat 77
Sweet corn 78
Rice, brown 79
Rice, white 83
Couscous