Comparing the GI values of a few common foods

Table 8-1 shows the GI values of several common foods. A high GI is in the range of 65 to 100, a medium GI is the range of 45 to 64, and a low GI is in the range of 0 to 44. You can see that plenty of good choices are in the medium- and low-GI categories. With the exception of milk, you could say that you should avoid the white foods: potatoes, white rice, and white bread.

Table 8-1 Glycemic Index Values of Several Common Foods

High GI

Medium GI

Low GI

Glucose: 100

Rice, long grain: 58

Banana, yellow-green: 42

Potato, baked: 85

Honey: 55

Orange: 42

Waffles: 76

Banana, all yellow: 51

Ice cream: 37

Potato, boiled: 74

Pasta: 48

Kidney beans: 28

White bread: 70

Lactose: 46

Milk (2%): 21

Table sugar: 68

Grapes: 46

Fructose: 19

White rice: 64 Rye bread: 46 Peanuts: 14

White rice: 64 Rye bread: 46 Peanuts: 14

Some foods can't be given a GI value because they have so little carbohydrate. Examples are beef, chicken, fish, vegetables, and alcohol. They don't affect blood glucose immediately, but the fat in beef and the empty calories in alcohol make them poor food choices anyway. (See Chapter 12 for information on alcohol use.)

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