![The glycemic index (GI) measures how quickly foods cause blood sugar levels to rise after they are consumed on a scale of zero to 100. Foods are ranked as either low (good) = 55 or less, medium = 56 to 69, or high (bad) = 70 or higher.](https://images.medicinenet.com/images/article/main_image/what-temperature-is-best-for-roasting-vegetables.jpg?output-quality=75)
The glycemic index (GI) is a measure of how quickly foods cause blood sugar levels to rise after they are consumed.
Foods are ranked on a scale of zero to 100:
- Low (good) = 55 or less
- Foods with a low GI are digested and absorbed at a slower rate, resulting in a slower rise in blood sugar levels
- Low GI foods tend to be rich in fiber, protein, and/or fat
- Medium = 56 to 69
- High (bad) = 70 or higher
- Foods with a high GI are quickly digested and absorbed, causing a rapid rise in blood sugar
- High GI foods tend to be high in processed carbohydrates and sugars
Examples of the best low GI foods (55 or less) to eat include:
- Soybeans (16)
- Peanuts (18)
- Kidney beans (24)
- Cashews (25)
- Chickpeas (28)
- Barley (28)
- Lentils (32)
- Soy milk (34)
- Apple, raw (36)
- Milk, skim (37)
- Pear, raw (38)
- Milk, full fat (39)
- Carrots, boiled (39)
- Yogurt, fruit (41)
- Apple juice (41)
- Dates, raw (42)
- Orange, raw (43)
- Peaches, canned (43)
- Spaghetti, white, boiled (46)
- Whole-grain pumpernickel bread (46)
- Corn tortilla (46)
- Vegetable soup (48)
- Strawberry jam/jelly (49)
- Brown rice, boiled (50)
- Orange juice (50)
- Mango, raw (51)
- Banana, raw (51)
- Sweet corn (52)
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References
https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/what-is-glycemic-index
https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load
https://www.diabetes.co.uk/diet/glycemic-index-range.html
https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load
https://www.diabetes.co.uk/diet/glycemic-index-range.html